Hey Everyone,
I been trying things for almost a year and I'd love some feedback my on my routine.
My general goals are losing a couple more pounds of fat while maintaining or slightly increasing my cardio, pull ups and general strength. Some might say my workout is too much or to separate cardio and lifting days but I don’t feel overloaded I enjoy doing both same day. I keep cardio, pull ups and abs in the front because I feel it helps me warm up before weights and get use to moving my own body weight. One day I hope to do as many pulls up as I do dips.
Pull Ups - 12
Dips - 25
In between sets I usually rest 90-120 seconds. I usually try to do 10,8,8,6 reps while increasing weight.
Day 1
Either
Indoor Rock Climbing session (2-3 hours)
And/Or
Advanced Yoga Class (1 hour)
Or
Running indoor or outdoor session(30-40min) 4-5 miles
Pull Ups till failure - 3x sets
Push ups or Dips till failure - 4x sets
Day 2
Treadmill Warm Up 1-1.5 miles(empty stomach/coffee)
Walk - 5 mins
Jog - 6-8 mins
Walk - 3-5 mins
Coffee + Electrolyte Drink + mini Snack
Stretch
15 mins
Workout
Pull ups - 5-8 reps - 3x sets
(Super Sets)
Dips - 6 reps - 3x sets
Weighted Dips - 6-8 reps - 3x sets
Lat Pull Down Cables - 8-10 reps - 3x sets
Sit ups/abs (variation)8-12 reps - 4x sets
Incline Barbell Press - 6-10 reps - 3x sets
Barbell Military Press) - 8-10 reps - 3x sets
Flat Cable or Machine Flys for Chest(optional) 8-10 reps - 3x sets
Squats - 6-10 reps - 4x sets
Calf Raises Machine - 8-10 reps - 3x sets
(optional)
Dumbbell Shoulder Raises - 8-10 reps - 3x sets
Jump Rope - 10-15 mins
With
Climbing finger holds on pull up bar to improve finger strength for climbing (10-15 mins)
Day 3
REST
DAY 4
Treadmill Warm Up 1-1.5 miles (empty stomach/ black coffee)
Walk - 5 mins
Jog - 6-8 mins
Walk - 3-5 mins
Coffee + Electrolyte Drink + mini snack
Stretch
15 mins
Workout
Pull ups - 5-8 reps - 3x sets
(Super Sets)
Dips - 6-8 reps - 3x sets
Sit ups/abs(variation) - 8-12 reps - 4-6x sets
Bent over dumbbell Rows - 8-10 reps - 3x sets
Dumbbell Military Press - 6-10 reps - 3x sets
Incline Press Machine - 6-10 reps - 3x sets
Quad Press Machine - 6-10 reps -3x sets
Hamstring curl machine(optional) - 10 reps - 3x sets
Dumbbell overhead triceps extension(optional) - 8-10 reps - 3x sets
Cable tricep extension with rope - 8 reps - 3x sets
(Super set)
Cable ab crunches - 10-12 - 3x sets
Cable tricep extensions (single hand)(optional)- 8 reps - 3x sets
(Optional)
Dips till failure (20+) - 2x sets
Ab Roller Wheel - 8-10 reps - 4x sets
Treadmill - 10 mins
With
Climbing finger holds on pull up bar to improve finger strength for climbing - 10-25 mins
DAY 5
Treadmill Warm Up 1-1.5 miles(empty stomach/black coffee)
Walk - 5 mins
Jog - 6-8 mins
Walk - 3-5 mins
Coffee + Electrolyte Drink + mini snack
Stretch
15 mins
Workout
Pull ups - 5-8 reps - 3x sets
(Super Sets)
Dips - 6-8 reps - 3x sets
Supported pulls up - 5-6 reps - 3x - sets
Sit ups/abs (variation)8-12 reps - 4-6x sets
Flat Dumbell Press - 6-10 reps - 3-4x sets
Shoulder Machine(variation) - 8-10 reps - 3x sets
Deadlift or Hexagon Bar - 6-10 reps - 3-4x
Bicep Curls - 6-8 reps - 3x sets
Bicep Machine (optional)- 6-8 reps - 3x sets
(Optional)
Pull ups till Failure (10+)- 3x sets
Dips till Failure (20+) - 3x sets
Climbing finger holds on pull up bar to improve finger strength for climbing (10-15 mins)
DAY 6
REST
DAY 7
REST(optional)
Or
climb or run or yoga
I have a “Optional” section at the end of each workout because some days I can keep going and don’t wanna stop so I do stuff till failure.
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04-17-2024, 11:31 PM #1
Please Rate My Unusual Full Body Workout Program
Last edited by Dukeydooks; 04-17-2024 at 11:45 PM.
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04-18-2024, 05:25 AM #2
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04-18-2024, 05:37 AM #3
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04-18-2024, 06:48 AM #4
The first 5 letters of your screen name sums it up. There are no dog lifts, neck bridges or kegels.
Funishe renal hoses in Cofeville Kasas. Washe/drye, full kitcen, cale/wif, all bils paid. Weders, fiters, boilermakes, electicians, inpectors the refiery, soybea plat, bio disel plant, pipline and anmal fod plant conractos.
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04-18-2024, 07:09 AM #5
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