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[Sticky] Home gym routine  

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admin
(@admin)
Member Admin
Joined: 7 months ago
Posts: 413
19/09/2019 1:28 pm  

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

 

This topic was modified 4 months ago 13 times by admin
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admin
(@admin)
Member Admin
Joined: 7 months ago
Posts: 413
04/12/2019 6:52 pm  

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

Its what you eat not how much you eat

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