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[Sticky] Home gym routine  

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admin
(@admin)
Member Admin
Joined: 9 months ago
Posts: 423
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

 


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admin
(@admin)
Member Admin
Joined: 9 months ago
Posts: 423
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

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

This post was modified 4 weeks ago 2 times by admin

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admin
(@admin)
Member Admin
Joined: 9 months ago
Posts: 423
12/03/2020 5:06 pm  

Tue

Shoulder press

Regular pushups

Bicep curl

One arm rows

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

5 exercises MAX

Thu

One dumbbell press

Regular pushups

Tricep extensions

Dips

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

5 exercises MAX

Train BEFORE dinner if in the evening

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