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
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
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)
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
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
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
Use clips for dumbbell chest press and skull crushers to hold it secure
Always use lifting straps
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.
Use plastic clips for deadlifts, plastic spinlocks for dumbbell presses
squats
standing shoulder press
traps
ez bicep curls
chest
back barbells rows
tricep
flyes
plank
crunches
push/pull
major/minor
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!)