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[Sticky] Home gym routine

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admin
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Start training at 1030am by default (change for contingencies)

Tue

Standing straight barbell bicep curls t-30kg per side (progressive, start with 20kg per side) alt with ez bar for variation

Standing straight barbell upright rows t-25kg per side (progressive, start with 20kg per side) alt with ez bar for variation

One arm dumbell bench rows t-40kg per side (progressive, start with 40kg per side)

Bench sit-ups 8 x 5 sets

Ab-wheel 8 x 5 sets

Thu

One arm dumbell floor press chest  t-60kg per side (progressive, start with 40kg per side) - alternate with pushups with chest focus, presses first. half-left. Legs tucked in.

One arm standing tricep extension t-30kg per side (progressive, start with 20kg per side) - alternate with tricep dips on bench

One arm standing shoulder press t-40kg per side (progressive, start with 30kg per side) - alternate with exercise bands

Bench sit-ups 8 x 5 sets

Ab-wheel 8 x 5 sets

Use gloves

Use towel

Use bare floor for floor press

Focus on good form

 


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admin
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Member Admin
Joined: 2 years ago
Posts: 611
Topic starter  

Routine 2

Start training at 1030am by default (change for contingencies)

Tue

One arm standing shoulder press t-40kg per side (progressive, start with 30kg per side) - alternate with exercise bands

Seated one arm bicep curls t-30kg per side (progressive, start with 20kg per side) alt with ez bar for variation

One arm dumbell bench rows t-40kg per side (progressive, start with 40kg per side)

Bench sit-ups 8 x 5 sets

Ab-wheel 8 x 5 sets

Thu

One arm dumbell floor press chest  t-60kg per side (progressive, start with 40kg per side) - alternate with pushups with chest focus, presses first. half-left. Legs tucked in.

One arm standing tricep extension t-30kg per side (progressive, start with 20kg per side) - alternate with tricep dips on bench

Bench dips 8 x 5 sets

Bench sit-ups 8 x 5 sets

Ab-wheel 8 x 5 sets

Use gloves

Use towel

Use bare floor for floor press

Focus on good form

Do not eat fast food only hawker or kopitiam 

Continue with egg and noodle routine

Only exercise with creatine and water

It's what you eat

Allow free weight load variation

Exercise after lunch if training in the afternoon

Do push ups after bench or shoulder routine skip ab roller

End with diamond push-ups

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admin
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Topic starter  

Tue

Shoulder press

Regular pushups

Bicep curl

One arm rows

Touch pushup / Diamond pushups / knee to abs pushups (discretionary)

Thu

One dumbbell press

Regular pushups

Tricep extensions

Dips

Touch pushups / Diamond pushups / knee to abs pushups (discretionary)

 

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admin
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Tue

Barbell Shoulder press

Barbell rows

Upright rows

Barbell Bicep curl

Touch pushup / Diamond pushups / knee to abs pushups (discretionary)

Always progressive, 2-2-1, with the exception of calisthenics

Only require one set to hit reach target weight

Listen to digitally imported

Prepare weights for next day workout

Thu

One dumbbell press

Regular pushups

EZ-bar Tricep extensions

Dips

Bench sit-ups

Touch pushups / Diamond pushups / knee to abs pushups (discretionary)

Always progressive, 2-2-1, with the exception of calisthenics, holding weights

Only require one set to hit reach target weight

Listen to digitally imported

Prepare weights, including bars for next day workout

If your hungry eat hawker food which is cheaper, mac limited to once a week

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admin
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2-2-1

normal-medium-targetweight

Balance the weights on the bar for strict form such as rows and bicep curls and tricep extensions

Start with 45 for floorpress

Eat glutamine or bcaa if food intake is lowered + add rice 0.30 cents

Run at least once a month, uturn at pullup bar without stopping and timed

 

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admin
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Posts: 611
Topic starter  

Always use a towel for optimal workout performance

Combinations

2-2-1 week 1  (follow through on the week)
1-3-1 week 2  (follow through on the week)
1-4    week 3  (follow through on the week)
2-3    week 4  (follow through on the week)
3-2    week 5  (follow through on the week)
4-1    week 6 (follow through on the week)

supp exercise between sets

Rotate weekly for the above

only 2.5kg diff for all sets

alternate for overhand push-ups to balance out

AFTER Workout (1 glutamine OR 1 amino after workout)

Switch out the workout every 3 - 4 weeks

Shoulders -> Chest

Shoulders -> Chest + Full Arms

Use fitbod and myfitnesspal app

how to make space

photo 2020 12 29 20 24 29
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admin
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Topic starter  

 

e5a46aa3bcbfe4b5427cc7dacf3cf569

 


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admin
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deadlift set up

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admin
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Use clips for dumbbell chest press and skull crushers to hold it secure

IMG20210121211804

 


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admin
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Always use lifting straps


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admin
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admin
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Topic starter  

How to Breathe Correctly When Lifting Weights

https://www.livestrong.com/article/171922-how-to-breathe-correctly-when-lifting-weights/

Step 1

Do some deep breathing exercises before you start your workout session. Close your eyes and take in a deep breath through your nose, hold it for one or two seconds and let it go through your mouth. Repeat this for a few minutes. Deep breathing before you exercise sets the stage for controlled breathing during your workout. It relaxes you and makes you more conscious of your breathing.

Step 2

Breathe out as you lift the weight. Begin breathing out right as you pick up the weight. For example, on a bench press you fully exhale through your nose or mouth as you push the barbell away from your chest.

Step 3

Breathe in through your nose in a controlled manner as you lower the weight. Lowering weight requires less exertion, which makes it an ideal time to inhale.

Step 4

Avoid using the Valsalva maneuver during lifting. The Valsalva maneuver refers to holding one's breath during lifting. It is commonly used by professional power lifters but it runs the risk of increasing your high blood pressure, which can lead to fainting or a heart attack. According to the British Journal of Sports Medicine, using the Valsalva maneuver during either the single arm curl or double knee extension produced the highest blood pressure response in the beginner weightlifters used as subjects in the study.

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admin
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Use plastic clips for deadlifts, plastic spinlocks for dumbbell presses


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admin
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Topic starter  

squats
standing shoulder press
traps
ez bicep curls

chest
back barbells rows
tricep
flyes

 

plank
crunches

push/pull

major/minor

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admin
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https://www.studiosweatondemand.com/ssod-articles/schedule-best-simple-push-pull-workout-routine-plan/

Benefits of a Push/Pull Routine

There are benefits to all lifting routines (including muscle dividing days), however, it’s not for everyone, especially if you’re like me and just don’t have 6 days to lift! I’m quite partial to simple push/pull routines and here is why:

  • Less time consuming (BIG PLUS!) – Less time working out = more time doing other things that I love like laundry (NOT). I mean like going to the beach or spending time with my kids.
  • Creates muscle balance – dividing our muscles into different days can lead to imbalance. The most common is overworking our chest versus our back creating a hunch in the shoulders and upper back. With a simple pushing and pulling workout we create a more balanced physique.
  • Promotes injury prevention – Overtraining major muscle groups are a common way to injure yourself. Balancing push and pull moves will help you not to overwork and stress your muscles and give you plenty of recovery time between workouts.
  • Increases muscle mass in ALL muscle groups- A push and pull routine increases time spent on all muscle groups (yes this means not just one leg day!)

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