c786f0 No.144008
I've been trying to exercise twice per day, so I've started going to the gym in the morning and doing some light exercise at home in the evening before bed. I've wanted to develop a full body, body weight routine for these days as well as a more thorough workout for times where I am unable to go to the gym. I really don't do body weight, so I need some suggestions. I currently do this:
>push-ups: 4 sets 25 reps
>sit-ups: 3 sets 50 reps
>squats: 1 set 300 reps
I also have some elastic bands and a jump rope I got as gifts, but I don't use them as often as I should and might not have access to them.
Does anyone else try to do something like this? If so, I'd appreciate if you'd post your routine for reference.
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173ff6 No.144014
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2e3aaf No.144025
>>144008
yea, you can work out 6 days per week but make sure you don't stack 2 muscle groups within 3 days.
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6ee2ed No.144030
>>144008
why did you decide to work out twice a day?
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c786f0 No.144031
>>144014
Yeah, my thighs are something like 31 inches now.
>>144025
I go in to lift for four days per week, but I still do my home routine the other three days. Should I give my body a break?
>>144030
I started going to the gym in the morning because at this time of year, all these faggy high schoolers come in and loiter on the racks. I found that I had some free time at the end of the day, and I've been meaning to get my deadlift to six plates, so I figured why not.
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a819a3 No.144149
>>144008
>1 set 300 reps
that sounds like more of a back exercise
why not just do bulgarian squats and burpees for the cardio
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ec991a No.144151
>>144008
Pullups - 4 sets of 12-15
Pushups - 4 sets of 25-30
Planks - 4 sets of 45 secs
Squats - 4 sets of 50-60
No situps
Dips - 4 sets of 12-15
Curls - 4 sets of 12-15
About 30mins and will get you fit and trim. Guaranteed.
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a819a3 No.144153
Warm up
hamstring stretch
adductor stretch
chest stretch
calf stretch
30 burpees
superset 10 x f
explosive decline push ups
bulgarian squat
superset 5 x f
chin ups
bicycle crunches
calf raises
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c786f0 No.144155
>>144149
I do Bulgarian occasionally, but I've been doing assisted pistol, which takes a lot out of me. I'm not very good at burpees and have been rather reluctant to attempt them.
>>144151
>>144153
Thank you for the suggestions. I'll see if I can incorporate them. Out of curiosity, why no sit ups?
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ec991a No.144157
>>144155
Situps when done not correctly can do a number on your lower back. Also, they seem to incorporate more hip flexors throughout the movement. I could never get any def with em. Switched to planks, keep hands and feet on floor and extend back to ceiling while bracing abs. It works like nothing done before for abs and so simple to do. Avoid crunches along with situps, been working out for decades and can say planks work best for abs.
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a819a3 No.144160
>>144155
>I'm not very good at burpees and have been rather reluctant to attempt them.
is it because you have bad cardio or weakness
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c786f0 No.144177
>>144157
Thanks for the info. Should I go for increasing stress with weight vests or increasing time with bodyweight?
>>144160
Miserable at cardio. I just never put an emphasis on it.
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c786f0 No.144888
Update:
Been doing a lot of planks and 300 squats almost daily. Despite being busy and not going to the gym more than twice per week versus my typical four day routine for several months as well as going from two to one protein shake per day, my deadlift PR went up from 495 to 515 and I felt like I could go even further. Do your squats, lads.
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d90522 No.145001
i'm 47 kg and 170 cm
i need full bodyweight workout routine at home for gain weight and strength muscles
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d0603f No.145007
>>144888
Thats good that u focus lesser targeted muscle groups. For me, I do neck calves and forearms. I do all the other stuff too but in equal amounts.
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c786f0 No.145016
>>145007
Should I bother doing neck? I tried for a while, but I just don't really know what the point is and it was embarrassing.
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2caddf No.145037
>>145016
Embarrassing how weak and scrawny it is? Sure. That's why you're working it out though.
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0c3d6e No.145062
>>145001
to build muscle, start with pic related. You might find more/better routines in the infographics sticky.
to gain weight, eat more. for more detailed advice, see the sticky threads.
. .
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