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  1. #1
    Registered User daghetto's Avatar
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    Bodybuilding Workout for quarantine critique

    Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is covered. Only thing I was worried about is legs as I fear I cannot do enough for them even though it feels like it’s fine. I’m looking to build muscle with this routine. I also wrote how many reps I normally get with the excercises. Let me know if any improvements I can make. Each major muscle gets hit 16 sets a week. Should I bump this up more seeing as maybe the fatigue is less from working out at home ? I’ve been lifting for 6 years so fairly experienced.



    Upper:
    Weighted push up - 70lbs -12, 9, 8, 7
    Pull up - 7, 5, 5, 5
    Incline weighted push up (myoreps) - 70lbs
    Inverted row - 13,9, 8, 7
    Tricep extensions - 50lbs - 18, 13, 11, 11
    Lat raise(3 sets) - 20lbs - 18, 11, 8

    Upper B:

    Weighted push up - 70lbs - 11, 8, 8, 6
    Pull up - 6,4,4,4
    Incline weighted push up (myoreps)
    Inverted row - 11, 10, 8, 7
    Bicep curl - 20lbs - 16, 8, 7, 7
    Rear delt flye - 20lbs - 15, 11,10, 9


    Lower(same workout for both lower days)
    Heel elevated dumbbell goblet squat (myoreps,1 Set to 1 rir, then 3 cluster sets). - 70lbs - 13, 5, 5, 5
    Dumbbell single leg RDL (3 sets)- 45lbs- 13,9
    Against the wall hack squat (3 sets)- 45lbs - 9, 8, 7
    Lying leg curl with dumbbell (3 sets) - 30lbs - 20, 8, 7




    4 times a week, 4 sets of 10-30
    2 rir
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  2. #2
    Registered User Bodynewi's Avatar
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    This will be an interesting thread.
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    Registered User paulinkansas's Avatar
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    Do you have access to a dog? By dog I mean something like a German Shephard or a Labrador retriever. You can do dog lifts. It's like a Zercher squat. If you don't have access to a dog, you can substitute a sheep, goat, pig, calf, kangaroo or dik dik depending on what part of the world you live.
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    Registered User daghetto's Avatar
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    Originally Posted by paulinkansas View Post
    Do you have access to a dog? By dog I mean something like a German Shephard or a Labrador retriever. You can do dog lifts. It's like a Zercher squat. If you don't have access to a dog, you can substitute a sheep, goat, pig, calf, kangaroo or dik dik depending on what part of the world you live.
    Unfortunately I don’t
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    Registered User cmacken's Avatar
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    Originally Posted by daghetto View Post
    Unfortunately I don’t
    Don't worry about it, a Dik dik wouldn't provide much in the way of weighted resistance anyway.

    On a slightly more serious note - I'm a big fan of Bulgarian split squats, and if you can get your hands on an inflatable exercise ball, these are great for leg curls
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    Registered User daghetto's Avatar
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    Originally Posted by cmacken View Post
    Don't worry about it, a Dik dik wouldn't provide much in the way of weighted resistance anyway.

    On a slightly more serious note - I'm a big fan of Bulgarian split squats, and if you can get your hands on an inflatable exercise ball, these are great for leg curls
    Yea my dicks pretty heavy so it helps when I hold it and squat but not heavy enough.

    I don’t use split squats as it messes with my GI joints for some reason
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    Registered User daghetto's Avatar
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    I don't know.....the weekly volume per muscle looks to be way too high for 2 RIR...

    You get the majority of growth stimulus in just a few sets with 2 RIR. Any more sets and you are greatly increasing your recovery time for a tiny bit more growth. You don't even need the isolation movements for your biceps and triceps imo. The whole point here is to be able to recover and supercompensate so that you can actually progress. I never see the point in isolating triceps and biceps as they get hit plenty with compounds.
    Last edited by Animal2692; 01-28-2021 at 04:58 PM.
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