This topic contains 4 replies, has 4 voices, and was last updated by Chris R 2 years, 11 months ago.
-
AuthorPosts
-
December 22, 2018 at 6:59 pm #111132
I modified cool cicadas routine, mine’s way better.
Push 1
Bench (BB): 3×5
Overhead Press (DB): 3×8-12
Dip (BW+): 3×8-12
Incline Bench (DB): 3×8-12
Triceps Pushdown (C): 3×8-12Lateral Raise (DB): 3×8-12
Triceps Ext. (DB): 3×8-12Pull 1
Bent Over Row (BB): 3×5
Lat Pulldown (C): 3×8-12
Seated Row (C): 3×8-12
Face-pull (C): 3×8-12
Chin up (BW+): 3×8-12
Shrug (DB): 3×8-12
Hammer Curl (DB): 3×8-12Legs 1
Squat (BB): 3×5
Stiff Leg Deadlift (BB): 3×8-12
Leg Press (M): 3×8-12
Lunge (DB): 3×8-12
Calf Raise (M): 3×8-12Push 2
Overhead Press (BB): 3×5
Bench (DB): 3×8-12
Dip (BW+): 3×5
Decline Bench (BB): 3×8-12
Triceps Pushdown (C): 3×8-12
Lateral Raise (M): 3×8-12
Triceps Ext. (DB): 3×8-12Pull 2
Pull Up (BW+): 3×5
Bent Over Row (C): 3×8-12
Seated Row (C): 3×8-12
Face Pull (C): 3×8-12
Straight Arm PD (C): 3×8-12
Curl (BB): 3×8-12
Shrug (DB): 3×8-12Legs 2
Deadlift (BB): 3×5
Front Squat (BB): 3×8-12
Leg Press (M): 3×8-12
Lunge (DB): 3×8-12
Calf Raise (M): 3×8-12Excercises with 3 sets of 5: On the third and final set, complete as many reps as possible. Increase weight by 5 pounds (or 2.5 kg) as long as at least 5 reps were completed for all 3 sets. Following a 5/3/1 rep scheme would also work for these exercises.
Exercises with 3 sets of 8-12: Increase weight by 5 pounds (or 2.5 kg) or the next setting anytime 12 reps are completed for all 3 sets.
PD=pulldown. Abbreviated for formatting.
If you’re slow: BB=barbell, DB=dumbbell, BW+=bodyweight and additional weight if you are able, C=cable, M=machine.
-
December 27, 2018 at 11:57 pm #131829
Nice. I’ll have to try it out. Been getting sick of my routines or kack thereof. Need to shock the muscles so i feel the burn again.
-
June 13, 2019 at 6:11 pm #1404444
Good advice. I’m easing into fitness again after being lazy for a bit too long. So I tried out the 30 Day Challenge and really enjoy it so far.
She’s a QT though, so I had to pause it half way through to wank.
( ‾ʖ̫‾)
( ͡° ͜ʖ ͡°)
-
-
December 27, 2018 at 11:58 pm #131835
*lack
-
June 3, 2019 at 9:09 am #1374576
Looks good. I am starting a new routine now.
Doing Convict Conditioning Monday – Friday. Then jogging Saturday and Sunday.
Also I am doing OMAD (one meal a day) for Mon/Wed/Fri.
Oh and I’m doing a 30 day Yoga routine with Adrienne.
Lastly, no booze/sweets/soda.Gonna’ try it out for a month and then see how I’m feeling. Might buy a gym membership again but my main goal is weight loss so may just amp up diet and cardio more.
-
AuthorPosts
You must be logged in to reply to this topic.