my routine
- Thread starter chan
- Start date
abs
You want to work on creating a stable core, rather than flexing. Flexing is fine, without weight, but when you lift the idea is to not flex.
So, prone, supine and side bridges are your best bet. These are also called planks.
chest
Bench press and it's variants.
back
Bent over row, pull-ups for upper back.
Deadlifts for lower.
biceps
Bent over row and pull-ups. Start with these. The bicep is a small muscle and will stress and exhust much sooner than the back muscles.
shoulders
Shoulder presses, front and lateral raise.
legs
Squats and it's variants for the quads.
Deadlifts and it's variants for hamstrings.
triceps
Bench press, shoulder press.
As you can see, there is quite a bit of overlap.
A good core regimen would be:
Squats - Quad dominant.
Deadlifts - hip dominant.
Bench press - Horizontal push
Bent over row - Horiz pull
Shoulder Press - Vertical push.
Chin-ups - vertical pull.
Supine, Prone and side bridges.
Some isolation to fill in the gaps:
calf raises
Shrugs.
Do not work your abs everyday. They are a muscle, so let them have a day of rest.
If you have a three day cycle available, then I'd recommend:
Day 1: 8x3 for CNS activation.
Day 2: rest
Day 3: 4x6 for functional hypertrophy/strength
Day 4: rest
Day 5: 3x10 for structural hypertrophy.
The weights you use are dependant upon your abilities.
You want to work on creating a stable core, rather than flexing. Flexing is fine, without weight, but when you lift the idea is to not flex.
So, prone, supine and side bridges are your best bet. These are also called planks.
chest
Bench press and it's variants.
back
Bent over row, pull-ups for upper back.
Deadlifts for lower.
biceps
Bent over row and pull-ups. Start with these. The bicep is a small muscle and will stress and exhust much sooner than the back muscles.
shoulders
Shoulder presses, front and lateral raise.
legs
Squats and it's variants for the quads.
Deadlifts and it's variants for hamstrings.
triceps
Bench press, shoulder press.
As you can see, there is quite a bit of overlap.
A good core regimen would be:
Squats - Quad dominant.
Deadlifts - hip dominant.
Bench press - Horizontal push
Bent over row - Horiz pull
Shoulder Press - Vertical push.
Chin-ups - vertical pull.
Supine, Prone and side bridges.
Some isolation to fill in the gaps:
calf raises
Shrugs.
Do not work your abs everyday. They are a muscle, so let them have a day of rest.
If you have a three day cycle available, then I'd recommend:
Day 1: 8x3 for CNS activation.
Day 2: rest
Day 3: 4x6 for functional hypertrophy/strength
Day 4: rest
Day 5: 3x10 for structural hypertrophy.
The weights you use are dependant upon your abilities.
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