fit40strong wrote: ↑Tue Sep 19, 2023 7:53 pmThe instructor made it a time set that day, because of to the number of participants of the group.
Normally we would do 4x15reps each set.
And yea, I do increase the weight once or twice for a set, say 12kg -> 15kg -> 20kg for dB press.
Honestly, without knowing more about your goals, I’m not sure if any advice we could give you would be practical.
On the one hand, I’m all for movement simply for the sake of being active, but the structure of the workout is something to which I’d consider making adjustments if I had any control over it.
4 x 45secs Barbell overhead press
4 x 45secs Battle ropes
4 x 45secs Overhead triceps extension
4 x 45secs Wall ball
4 x 45secs Incline bench dumbbell press
4 x 45secs Smith machine bench press
I wouldn’t want to do any pressing after battle ropes and triceps extensions unless I was willing to lower the weight to a point where it might not even be worthwhile to press (if my aim is increasing my tolerance for pressing heavier weight, that is). Outside the context of warming up, I’d much prefer to do all the accessory stuff after the “heavier” compounds.
Some people might even allocate both pressing variations (barbell and dumbbell) to separate days, and just alternate between the two (ex: seated incline dumbbell presses on Tuesdays, standing overhead barbell presses on Fridays).
I don’t see any rear delt work, which I’d want to include, at least when considering the amount of pressing in the two workouts you posted. I’d also consider some sort of movements in the frontal and/or transverse planes, but that’s just me. Again, it’s kind of hard to give blanket advice without having a better idea of your goals. Might want to consider DCR's advice and check around online for some basic training templates. Even the most vanilla stuff can be useful for "beginners," and it doesn't have to be authored by Rictus Erectus or Rich Piana to be useful.
Since you work out with an instructor, one issue I can foresee is that they won’t take kindly to you following your own routine in the middle of class, or making changes to theirs, or even questioning why theirs is structured in its present fashion. Considering that you also work out with your wife, it sounds like there’s a bonding aspect to your current regimen that could be compromised if you decide to go off on your own and start training in a more individualized fashion.
If you guys are doing the exercise classes for the basic benefits of health (and for fun), then, sure, keep doing them. They certainly can't hurt. But assuming your current workouts don’t leave you two tired at the end, I’d suggest hanging out in the gym for fifteen or twenty minutes after class is over and start fucking around with some kind of linear progression on a chosen lift. Just to see what happens.