J
Jospya1974
Member
- Aug 21, 2022
- 18
- 7
I just joined. I'm not sure if it's too soon to ask for help with this.
I currently work out at home during weekdays and only go to the gym on the weekends. M-Th is done at home.
All bodyweight exercises i do to failure all sets. Sets 6-9, 8-12,12-15 [ set 1] taken to near failure at max weight within range [set 2-3] reduce weight 20% taken near failure increasing weight once hit upper range first set.
( should I increase the weight for just the first set or all?)
Warmup for upper body: nothing near failure. I also warm up to max rep movement with lighter weight before first working set
Band pull apart x1 [20-30]
Band pushdown x2 [20-30]
Band ohp x1 [20-30]
Warmup for legs: nothing near failure
BW squats x2
BW lunges x2
Monday:
DB incline Bench 3x8-12
DB Side latteral 3x12-15
Dips amrap x2
Tuesday:
DB split squat for quads 3x8-12
DB lunge step back 3x8-12
Nordic curl x2 amrap
Wednesday:
Neutral grip pullup amrap x3
Inverted row amrap x3
Farmer walks x3 ( shrugs amrap at beginning and end of walk)
Thursday:
Banded preacher bar curl 3x8-12
Band pushdown 3x12-15
Tricep dip x3 amrap (static holds at top position at fail)
Friday:
Rest
Saturday:
[AM]
Close grip bench 3x6-9
Dips x2 amrap
Chest supported row 3x6-9
Cable lat pullover 2x12-15
Cable side latteral 3x12-15
[PM]
DB decline curl 3x12-15
DB OH tricep extension 3x12-15
Sunday:
Trap bar DL 3x6-9
Reverse hack squat 3x6-9
Bodyweight hyperextension x3 amrap
*abs everday*
I'll throw calves in next bulk. Currently cutting
I currently work out at home during weekdays and only go to the gym on the weekends. M-Th is done at home.
All bodyweight exercises i do to failure all sets. Sets 6-9, 8-12,12-15 [ set 1] taken to near failure at max weight within range [set 2-3] reduce weight 20% taken near failure increasing weight once hit upper range first set.
( should I increase the weight for just the first set or all?)
Warmup for upper body: nothing near failure. I also warm up to max rep movement with lighter weight before first working set
Band pull apart x1 [20-30]
Band pushdown x2 [20-30]
Band ohp x1 [20-30]
Warmup for legs: nothing near failure
BW squats x2
BW lunges x2
Monday:
DB incline Bench 3x8-12
DB Side latteral 3x12-15
Dips amrap x2
Tuesday:
DB split squat for quads 3x8-12
DB lunge step back 3x8-12
Nordic curl x2 amrap
Wednesday:
Neutral grip pullup amrap x3
Inverted row amrap x3
Farmer walks x3 ( shrugs amrap at beginning and end of walk)
Thursday:
Banded preacher bar curl 3x8-12
Band pushdown 3x12-15
Tricep dip x3 amrap (static holds at top position at fail)
Friday:
Rest
Saturday:
[AM]
Close grip bench 3x6-9
Dips x2 amrap
Chest supported row 3x6-9
Cable lat pullover 2x12-15
Cable side latteral 3x12-15
[PM]
DB decline curl 3x12-15
DB OH tricep extension 3x12-15
Sunday:
Trap bar DL 3x6-9
Reverse hack squat 3x6-9
Bodyweight hyperextension x3 amrap
*abs everday*
I'll throw calves in next bulk. Currently cutting