A few weeks ago, I shared my new year's resolutions one of which included getting back to my strength training regimen. Below is what my work out schedule looks like. I'm sort of limited by the fact that I work out at home only using a barbell, I'm yet to purchase a power rack. But at the moment, this works and I'll keep it that way for the time being.
To see videos of the various exercise routines, check out bodybuilding.com or Youtube.
To see videos of the various exercise routines, check out bodybuilding.com or Youtube.
Monday
Legs/Abs
Barbell Hack squats/Goblet squats 3-4x8-12
standing overhead extensions
crunches 5x5
Glute Bridge (video link)
Tuesday
Chest
Standing Overhead Extensions
Pushups
Weighted bench dips
Wednesday
Back/abs
Bent Over Barbell Row 3-4x8-10
good morning
Glute bridge
upright rows 3-4x8-10
crunches 5x5
Deadlift
Friday
Shoulders/abs
Military Press
Front Raise
power clean
Standing Overhead Extensions
biceps curls
upright rows
Glute bridge
crunches 5x5
Saturday
Arms
Standing Overhead Extensions
biceps curls
upright rows
squats (just because)
I'm such a beginner and squats and deadlifts are killer. Here's a tip I found online which should help when lifting heavy:
Take the weight that you can lift max 3 reps, then follow this scheme : 2-3 reps (pause 30-45sec) + 2-3 reps (pause 30-45sec) + 2-3 reps (pause 90-120 sec). Repeat this scheme 3 times. Don't forget to narrow your stance to hit your quads more. Going wider and pointing your toes outward hits the hams and glutes and you might feel less of the burn in the quads.
Legs/Abs
Barbell Hack squats/Goblet squats 3-4x8-12
standing overhead extensions
crunches 5x5
Glute Bridge (video link)
Tuesday
Chest
Standing Overhead Extensions
Pushups
Weighted bench dips
Wednesday
Back/abs
Bent Over Barbell Row 3-4x8-10
good morning
Glute bridge
upright rows 3-4x8-10
crunches 5x5
Deadlift
Friday
Shoulders/abs
Military Press
Front Raise
power clean
Standing Overhead Extensions
biceps curls
upright rows
Glute bridge
crunches 5x5
Saturday
Arms
Standing Overhead Extensions
biceps curls
upright rows
squats (just because)
I'm such a beginner and squats and deadlifts are killer. Here's a tip I found online which should help when lifting heavy:
Take the weight that you can lift max 3 reps, then follow this scheme : 2-3 reps (pause 30-45sec) + 2-3 reps (pause 30-45sec) + 2-3 reps (pause 90-120 sec). Repeat this scheme 3 times. Don't forget to narrow your stance to hit your quads more. Going wider and pointing your toes outward hits the hams and glutes and you might feel less of the burn in the quads.
