IronBreez
Member
- Aug 3, 2017
- 95
- 65
Hello,
I have been on a small break. And because of that I am planning to use this routine for 3 months to get back into business. Goal is to build muscle and strength for the upcoming year 2023. Saturday is not gym workout. I can't do much changes on there. The focus is on big exercises that activates multiple muscle groups. If you found it good and wanted to test yourself. please give me feed back. Also it's possible to modify Saturday for your own specifications. And I am also ready to help you plan that.
I have been on a small break. And because of that I am planning to use this routine for 3 months to get back into business. Goal is to build muscle and strength for the upcoming year 2023. Saturday is not gym workout. I can't do much changes on there. The focus is on big exercises that activates multiple muscle groups. If you found it good and wanted to test yourself. please give me feed back. Also it's possible to modify Saturday for your own specifications. And I am also ready to help you plan that.
Monday | |
Primary Exercise: Front Squat 3 x 8 repetitions | |
SUPER: Dumbbell Romanian Deadlift 3 x 10 repetitions | |
SUPER: Bulgarian Split Squat 3 x 8 repetitions each leg | |
Primary Exercise: Incline Bench Press 3 x 10 repetitions | |
SUPER: Pull-ups 3 x 6 repetitions | |
SUPER: One handed OH DB press 3 x 10 repetitions | |
Ab Wheel Rollouts 3 x 12 repetitions | |
Thursday | |
1 | Primary Exercise: Romanian Deadlift 3 x 8 repetitions |
2 | SUPER: Lunge 3 x 8 repetitions each leg |
3 | SUPER: Back Raises 3 x 8 repetitions |
4 | Strength and conditioning: Hanging Leg Raises 3 x 10 repetitions |
Primary Exercise: Dumbell Overhead Press 4 x 8 repetitions | |
SUPER: Horizontal Pull-ups 3 x 8 repetitions | |
SUPER: Dumbbell Bench Press 3 x 10 repetitions | |
Hanging Leg Raises 3 x 10 repetitions | |
Saturday | |
Primary Exercise: Pull ups 3 X 8 reps | |
SUPER: Dips, 3 X 10 repetitions | |
SUPER: Tricep push ups 3 X 12 repetitions | |
Hanging leg raises 3 X 10 repetitions |