Jump to content


Photo

Post Your Own Personal Workout Routine


  • Please log in to reply
43 replies to this topic

#41
Kingston

Kingston

    Forum God

  • Ex-TLP
  • 5,499 posts
  • IRC[TLP]Kingston
  • RSNTLP Kingston

Compound Exercises  :P


  • The Velvet Nutsack likes this

#42
Alcohol

Alcohol

    Forum Newbie

  • Ex-TLP
  • 86 posts
  • IRC[Fi]Mitch
  • RSNKing Abo
Just started a new routine

Push > Legs > Pull > Road Run

Push (Mon/Thurs):

- Bench ~ 5 x 3 sets
- Overhead Press ~ 10 x 3 sets
- Dumbell Incline Press ~ 10 x 3 sets
- Lat Raises ~ 12 x 3 sets
- Weighted Dips ~ to fail x 3 sets

Legs (Tues/Fri):

- Squats ~ 5 x 3 sets
- Weighted Lunges ~ 8(each leg) x 3 sets
- Leg Extensions ~ 12 x 3 sets
- Hammy Curls ~ 12 x 3 sets
- Calf Raises ~ 15 x 3 sets

Pull (Weds/Sat)

- Deadlifts ~ 5 x 3 sets
- Bent over rows ~ 10 x 3 sets
- Seated pull-downs ~ 10 x 3 sets
- Seated low-row ~ 10 x 3 sets
- Pull ups ~ to fail x 3 sets

Road Run/Rest day (Sunday)

- 2.4-3km road run ~ massive hill inclines along the route i take

edit: I do 10~ minutes of core on Pull day also

Edited by Alcohol, 22 January 2016 - 02:45 AM.


#43
%The Velvet Nutsack

The Velvet Nutsack

    Warden of the West

  • %Elder

  • 31,441 posts
  • IRCMeMe
  • RSNEye Of Soron

Just started a new routine

Push > Legs > Pull > Road Run

Push (Mon/Thurs):

- Bench ~ 5 x 3 sets
- Overhead Press ~ 10 x 3 sets
- Dumbell Incline Press ~ 10 x 3 sets
- Lat Raises ~ 12 x 3 sets
- Weighted Dips ~ to fail x 3 sets

Legs (Tues/Fri):

- Squats ~ 5 x 3 sets
- Weighted Lunges ~ 8(each leg) x 3 sets
- Leg Extensions ~ 12 x 3 sets
- Hammy Curls ~ 12 x 3 sets
- Calf Raises ~ 15 x 3 sets

Pull (Weds/Sat)

- Pull ups ~ to fail x 3 sets
- Deadlifts ~ 5 x 3 sets
- Bent over rows ~ 10 x 3 sets
- Seated pull-downs ~ 10 x 3 sets
- Seated low-row ~ 10 x 3 sets

Road Run/Rest day (Sunday)

- 2.4-3km road run ~ massive hill inclines along the route i take

edit: I do 10~ minutes of core on Pull day also

 

plz tell me you don't do go to failure on your first exercise on pull day smh 



#44
Alcohol

Alcohol

    Forum Newbie

  • Ex-TLP
  • 86 posts
  • IRC[Fi]Mitch
  • RSNKing Abo

plz tell me you don't do go to failure on your first exercise on pull day smh

naw, last the same as weighted dips on push day

no idea why it was first in the list




0 user(s) are reading this topic

0 members, 0 guests, 0 anonymous users