So I have a similar routine (push, pull, leg/ab), but different workouts
One of the cool things about the present is we no longer have to guess which exercises are most effective at stimulating muscle development.
By using a technique called Electromyography (EMG), which measures the electrical activity of muscles during exercise, we have a good proxy for how much of the muscle is being used.
Results are below, hopefully they help you in further refining your workout plan (all numbers are % of muscle stimulated)
Exercise selection for beginners isn't all the complicated, you just need to cover your bases.
✅ Vertical pulling (Lat Pulldown)
✅ Horizontal pulling (Cable rows)
✅ Pressing (Chest press)
✅ Quad focused leg exercise (Leg Press)
❌ Hinge movement. You cover your hamstrings with leg curls, which is fine, but you're may be missing out on glutes depending on your leg press style.
Extra spice:
✅ Biceps (Biceps curls)
✅ Triceps (Triceps pushdown)
✅ Abs (Crunches)
❌ Lateral shoulders
While you don't need the big compound lifts if you don't like them, you should consider including a hinge movement (RDL, deadlifts, good morning) in your exercise selection. It's a fundamental human movement pattern.
All in all it's a fine selection, but if you're a beginner, why not pick an exercise program? What you've provided isn't an exercise program, it's just a selection of exercises. A proper program would included reps and sets, and a method for progression.
With that said, you can't really go wrong with an exercise program for general health. Just doing something is infinitely better than doing nothing, good luck on your journey 🙂
5 exercises is amply sufficient. For aesthetics, frequency is more important than quantity : it's better to have 2 exercises 2 times per week than 5 exercises 1 time per week (if your sets stay close to muscular failure of course).
It all depends on your goals. Are you looking to do a bodybuilding program? Those exercises are all good but lack compound movements which should be the core of your program if you are able.
How much training have you done? Are you just starting out?
I want to do pull ups but I can't do them yet and my gym doesn't have assist machine.
So I think general fitness first and in 10 weeks I'd like to start doing pull ups with assisted bands instead of lat pull downs
If just general fitness is what you’re going for then a solid program like starting strength is great to build a base and then go on from there. This is a more advanced program that is focused more on muscle size and you need to have a good mind/body connection to get the most out of it. Building a base first would help a lot.
For pull ups, what I did to go from 0-1 was doing a lot of negatives. So I’d jump up to the top position and hold it and then I’d slowly let myself down as controlled as possible. That worked for me better than lat pull downs.
I'd probably try to focus on the larger compound lifts, if your gym has the equipment to allow it.
By doing Squats, Deadlifts, Bench Press and Press, you will get more mileage out of each exercise.
It all depends on your goals, of course, but this is aligned with my goals - strength, maintaining health as I age, becoming faster on my bike, and looking good.