Overlord Drakow
Banned
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- Down Under
- Seen Nov 6, 2019
Bike rides and karate classes for me. Went on a ~20 mile ride today.
Still you shouldnt neglect your legs :P
Oh I see I see! That's interesting then I had a general idea of it but I hadnt really incorporated it before because changing weights is such a pain. /lazy Im sure heaps of people would find that interesting, also I hope you dont mind if I put your workout up as the new gym program, crediting you of course.
Heres my next workout for you all, it's my personal adaption of a fight club workout used (apparently) by Brad Pitt for his role as Tyler Durden. It's muscle group targeted and incorporates legs instead of only focusing on upper body. Use a weight that allows you to do the set number of reps without failure but any more puts you over this limit.
3 Sets of each exercise with either 60 seconds rest after each exercise or 90 seconds after every two exercises.
Monday
25 Push Ups
15 Chest Press
15 Incline Press
15 Chest Fly
15 Hip Bridge
15 Calf Raise
15 Squat Raise
15 Reverse Calf Raise
Tuesday
15 Pull Ups
15 Seated Row
15 Lat Pull down
15 Barbell Row
15 Barbell Squat - 120 second rest after this
15 Front Squat - 120 second rest after this
15 Hack Squat
12 Each Side Dumbbell Lunge
Wednesday
15 Arnold Dumbbell Press
15 Lat Raise
15 Front Raise
8 Dead Lift - 120 Rest after this
8 Romanian Dead Lift - 120 second rest after this
15 Pull through
Thursday
15 Bicep Curl
15 Cable Bicep Curl
15 Hammer Curl
15 Tricep Pushdown
45 Second Plank Hold
45 Wall Squat hold
15 each side foot to food crunch
Friday
At least 30 minutes cardio. (I recommend 45+ minutes)
For my Cardio I did 5 Minutes skipping 15 Minutes Boxing 5 Minutes skipping 15 minutes boxing 5 minute skipping
Saturday
Rest
Sunday
Rest
It's a fairly intense regiment to follow but it should get you fairly ripped in about 8 - 10 weeks. Also feel free to drop the leg workouts or not do all of them if you don't feel the need to, I just have skinny legs so gotta hit them as well as my upper half so I dont look stupid.
Feel free to tell me what you think of this workout.
Also if anyone is curious about my current routine feel free to ask and Ill share it with you :)
Haha dont even worry about it! A lot of those are gym based moves and I would be pretty surprised if you did know them.
In all honesty you really dont need to do more then you are already doing, that should be fine enough for you.
The best place is to just youtube the exercise and youll definitely find a good video demonstration of the movements, if you really want Ill find them myself for you and post/vm them to you.
Oh Gymnastic rings are good fun! They are fairly expensive though, my god! Its painful on the wallet. They do build some good muscles though, very nice purchase Juicy, got any routines for them?