Supremor's workout routine!

No reason why I'm offering it really, just thought it would be interesting for other people to see my gym routine, and to get some feedback on what you think. I go to the gym 4 days a week and do about 40 minutes of lifting with a warm-up and warm-down aswell.

Monday:

Squat 5x5
Dumbell Overhead Press 5x5

Tuesday:

Deadlift 5x5
Dumbell Bench Press 5x5

Thursday:

Squat 5x5
Dumbell Overhead Press 5x5

Friday:

Deadlift 5x5
Weighted Pull-up 5x5


I go to a lovely gym here in Poland which is about 1 minute's walk from my house. I'm making good progess and have been lifting for around 2 years on and off(I took time off during my exams). But I'm a pretty relaxed guy, if I have a date with a girl then I am happy to forego a session for such a small inconvenience, and sometimes ManU matches force me to reschedule

My diet is basically a normal balanced diet. I take no protein shakes, but I do eat meat both for lunch and for supper, usually red meat at lunch and fish or white meat in the evening.

As for my goals, vital in weight training ofcourse, I feel I am following it purely to get stronger and more explosive in my sports- basketball, judo and taekwon-do.

If you ask me about aesthetics, then I would definitely say I don't want to look repulsive, but I figure that anyone who is fit, healthy and athletic will have no such problems. I think my weight is around 68kilos and I am 5'7" tall. I expect I will gain some weight, and I guess that's okay. I'm not trying to stay small, but at the same time I am not looking to get really big- if it happens it happens.

So that's it, feel free to criticise or comment

I like it. You may find over time, that your progress plateaus in your squat and deads- visiting these movements 4 times a week may be a bit much long term, but while it works and you feel good, then keep at it

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I like it. You may find over time, that your progress plateaus in your squat and deads- visiting these movements 4 times a week may be a bit much long term, but while it works and you feel good, then keep at it

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Thanks! I expect I will start to plateau at some point, but honestly don't see it happening for another few months, afterall I'm only really a novice at this, so I shouldn't have to change things up too often. When I do stop seeing good gains, then I will probably lower the frequency of training, and increase the volume in the sessions themselves- probably change to a 3x8 or 4x8. Not important at the moment.

I was wondering what people's thoughts were on doing 3 pushing exercises: bench and shoulder press(x2) and only one pulling exercise: Pull-up. For a while I was doing the pull-up twice a week, but I found it is such a challenging exercise, that I was too fatigued the second time I did them to really put 100% into it. I guess I follow the rule, if I can't do it with 100% effort, then there's probably something better I could be doing, so I removed it from my second workout.