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#11869520 Dec 16, 2015 at 08:23 PM · Edited over 3 years ago
Officer
6163 Posts
This is what I do each night right now: (Monday, Tuesday, Thursday, Sunday)

- 3 mile run
- 40 dumbell curls (4 sets of 10)
- 60 sit-ups (3 sets of 20)
- 60 push-ups (3 sets of 20)
- 20 traps (2 sets of 10)
- 20 backs (2 sets of 10)

Is there anything else that I can realistically and kinda' casually add in there?

Please no walls of text or articles/videos, just looking for some simple tips from those that know!
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#11869564 Dec 16, 2015 at 08:37 PM
1760 Posts
You don't need to do too much, just a few select exercise that really uses your core. All of that looks good tbh
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#11869585 Dec 16, 2015 at 08:44 PM
Officer
6163 Posts
#11869564 Tom wrote:

You don't need to do too much, just a few select exercise that really uses your core. All of that looks good tbh



The running takes care of my legs basically, I can feel the PAIN there

The situps and pushups take care of my stomache, chest and the others are my arms and back

Otherwise, don't think I'm missing anything too serious
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#11869607 Dec 16, 2015 at 08:50 PM · Edited over 3 years ago
Veteran
2512 Posts
I'm not sure why you're asking for these workout tips when you were supposed to get signed up at the gym?

At the gym there's more than likely gonna be 5000 different things you can do to get fast progress, for example at home you may only do bicep curls or whatever when you SHOULD be doing 4 sets through 3~ different exercises. so 12 sets of 10-12 reps each.

Your progress is going to be slow if you do it the way you're doing it right now (you'll probably burn loads of fat in the beginning) but full body shit just doesnt go that fast. You wanna aim to have days that combine 2 different muscle groups. Me and my schoolmate have been mixing it up trying to figure out what we wanna do but so far we've been doing;

Biceps & Chest (Push day)
Triceps & Shoulders
Legs & Stomach
Back & Random

This includes like 5 minutes of cardio prior to training the two muscle groups.

I wish I woulda started in the gym when my buds back in 8th grade were pushing me to go with them, it's literally 10 times better than home stuff.

Either way if you wanna continue your home stuff;

Add a couple workouts to your thing and spread them out over the different days that you workout, so you dont do full-body every time.

With that you should increase the sets of traps and back to 4 sets each.

If you want bigger traps, pull your shoulders backwards before going up.

Do hammer curls, regular ones target your peak whereas the hammer curls target the inside head of your bicep.

Tricep head-pullovers (dno if thats the correct name but fk it) put as much weight as possible on one dumbbell (well so you can lift it anyway) and stand up straight -> raise your arms and put the dumbbell behind your head so your arms are bent and lift the dumbell straight up so your arms straighten out. (this might hurt your neck depending if you're gay or not, but its the best I can offer when you dont wanna sign up at the gym ( ° ͜ʖ͡°) )

Alternative ^ ~ if theres space for you to lay down on something so your heads at the edge (for example, a bed) and you can basically do the tricep head pullovers but laying down, meaning there obviously has to be nothing in the way of where the dumbbell goes / your arms.

Squats ; while holding something heavy, as I dont think regular ones will do much for ya.

Chest press(?); with dumbbells. If you dont have a bench lay on the floor with a dumbbell in each hand, elbows out to each side at shoulder height, push them straight up so the ends that are facing you kinda touch as you get all the way up.

TL;DR: You're fucking gay read the whole thing
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#11870651 Dec 17, 2015 at 03:09 AM
BIXA Member
740 Posts
I'm guessing this is all just at-home stuff.

If you're just trying to stay in shape, then this kind of stuff is fine. If you want to get a lot of muscle, then you're gonna end up at the very minimum needing a bench and various dumbbell weights.

Guess the only thing i can suggest is getting a bench and doing dumbbell press, and varying up your dumbbell curls. Switching from a standing to a seated dumbbell curl allows you to isolate your bicep, and remove any swinging from the movement. Isolation is something i preach for working out, you should try it.
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#11871499 Dec 17, 2015 at 11:03 AM
Officer
6163 Posts
Yeah it's all at-home stuff JPL

I am not really looking to bulk up, or gain any more muscle, but I am looking to lose weight and I'm sure what I'm doing is going to increase definition (as opposed to eating shit and sitting on the PC ALL DAY as I have done the past few years)

Also, yeah, isolation is the key, and I have that all sorted thanks to this video:
https://www.youtube.com/watch?v=P6sN5XW-QuU

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#11871750 Dec 17, 2015 at 01:04 PM
Officer
3357 Posts
#11871499 Worrun wrote:

Yeah it's all at-home stuff JPL

I am not really looking to bulk up, or gain any more muscle, but I am looking to lose weight and I'm sure what I'm doing is going to increase definition (as opposed to eating shit and sitting on the PC ALL DAY as I have done the past few years)

Also, yeah, isolation is the key, and I have that all sorted thanks to this video:
https://www.youtube.com/watch?v=P6sN5XW-QuU



I agree, isolation is definitely key https://www.youtube.com/watch?v=kqaQAhLJF2k
"Victory has a thousand fathers. Defeat is an orphan." - Galeazzo Ciano
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#11871831 Dec 17, 2015 at 01:30 PM
Officer
6163 Posts
#11871750 Silent wrote:

I agree, isolation is definitely key https://www.youtube.com/watch?v=kqaQAhLJF2k



You fuck
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#11873117 Dec 17, 2015 at 09:13 PM
1760 Posts
#11871750 Silent wrote:

#11871499 Worrun wrote:





I agree, isolation is definitely key https://www.youtube.com/watch?v=kqaQAhLJF2k
ffs
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