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  1. #1
    Registered User han200a's Avatar
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    Any advice on workout plan - dont want chicken legs

    Hi All !!

    Trying to figure out - where to go with my fitness and work out goals.
    Covid caused me to gain a lot of weight and made me unfit, so trying to get myself into shape - Just started back in the gym - after a number of months just training from home with a bench and dumbbells My goal initially was to lose weight and trim down the fat, which I have.

    My goal is to continue have an Athletic Body - and not look out of proportion - Am 5ft9 male, 68kg, my diet is pretty good too.


    My energy levels are really good via the running, stamina has improved dramatically, and my recovery seems quicker too. I feel great after running and am consistently around 10k now normally 3 times a week. Was running everyother day, but cut this down recently. I don’t want to get "chicken legs" in the long term.... so, trying to figure out how to adjust my workout routine and build in a legs programme.

    I would really appreciate anyone’s thoughts, experiences on this and any suggestions on how to tweak or improve my workouts/plan.

    I have an hour free in the morning before I start work and 1hr30 in the night.

    My current routine:

    Day 1 - Biceps (5/6 exercises - 8-10 reps x 5) evening / Morning 10k Run
    • Curls (15kg)
    • Hammers (15kg)
    • Long Bar
    • Assisted Pullups
    • Etc

    Day 2 - Back (5/6 exercises - 8-10 reps x 5) evening
    • Deadlift (55kg)
    • Bent over Row (55kg)
    • Single Arm Row (22kg)
    • Row machines (Seated Row, Low Row)
    • Assisted pullups (if in gym)

    Day 3 – Rest

    Day 4 - Chest (5/6 exercises - 8-10 reps x 5) evening, Morning 10 k run
    • Bench (70kg)
    • Decline Bench (70kg) (only at gym)
    • Incline Bench (55kg)
    • Chest Press machine (40kg)
    • Fly machine
    • Press-ups 100x (normally change the angles every 10 - 20 reps)

    Day 5 - Triceps (5/6 exercises - 8-10 reps x 5) evening
    • Skull crushers - narrow grip
    • Skull crushers - wide grip
    • Dips
    • Single Arm Kick backs
    • Cables if in gyms

    Day 6 - Morning - Run 10k

    Day 7 - Biceps again

    Thank You !!
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  2. #2
    Registered User coachcalande's Avatar
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    Originally Posted by han200a View Post
    Hi All !!

    Trying to figure out - where to go with my fitness and work out goals.
    Covid caused me to gain a lot of weight and made me unfit, so trying to get myself into shape - Just started back in the gym - after a number of months just training from home with a bench and dumbbells My goal initially was to lose weight and trim down the fat, which I have.

    My goal is to continue have an Athletic Body - and not look out of proportion - Am 5ft9 male, 68kg, my diet is pretty good too.


    My energy levels are really good via the running, stamina has improved dramatically, and my recovery seems quicker too. I feel great after running and am consistently around 10k now normally 3 times a week. Was running everyother day, but cut this down recently. I don’t want to get "chicken legs" in the long term.... so, trying to figure out how to adjust my workout routine and build in a legs programme.

    I would really appreciate anyone’s thoughts, experiences on this and any suggestions on how to tweak or improve my workouts/plan.

    I have an hour free in the morning before I start work and 1hr30 in the night.

    My current routine:

    Day 1 - Biceps (5/6 exercises - 8-10 reps x 5) evening / Morning 10k Run
    • Curls (15kg)
    • Hammers (15kg)
    • Long Bar
    • Assisted Pullups
    • Etc

    Day 2 - Back (5/6 exercises - 8-10 reps x 5) evening
    • Deadlift (55kg)
    • Bent over Row (55kg)
    • Single Arm Row (22kg)
    • Row machines (Seated Row, Low Row)
    • Assisted pullups (if in gym)

    Day 3 – Rest

    Day 4 - Chest (5/6 exercises - 8-10 reps x 5) evening, Morning 10 k run
    • Bench (70kg)
    • Decline Bench (70kg) (only at gym)
    • Incline Bench (55kg)
    • Chest Press machine (40kg)
    • Fly machine
    • Press-ups 100x (normally change the angles every 10 - 20 reps)

    Day 5 - Triceps (5/6 exercises - 8-10 reps x 5) evening
    • Skull crushers - narrow grip
    • Skull crushers - wide grip
    • Dips
    • Single Arm Kick backs
    • Cables if in gyms

    Day 6 - Morning - Run 10k

    Day 7 - Biceps again

    Thank You !!
    You have a biceps day? You have a day just for triceps? You don’t have any squats or leg press in your routine? You do more chest exercises than Ronnie Coleman?

    Can I ask where you got this program and why you are training this way?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #3
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 52
    Posts: 6,719
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    Seriously admiring this program, only in terms of the spirit of a bro split. 25-30 sets for one muscle per workout. Day for biceps, day for triceps, no legs. Day 1 is biceps, not chest. The last few exercises on biceps day is "Etc." This is a true bro's workout.
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  4. #4
    Registered User TAWS6's Avatar
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    This is next level bro split. Even if you do a tiny microscopic bit of research you’ll see why it’s terrible.

    Here’s a start

    https://www.aworkoutroutine.com/body...workouts-suck/
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  5. #5
    Super Macho FatBallz's Avatar
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    Always lol'd at "arm day".

    Lol'd even harder at "bicep day"
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  6. #6
    Registered User PissChugger's Avatar
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    Yogurt male training. In awe.
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