Gym and fitness (33 Viewers)

[JuveJay]

What the f are power blocks

https://www.sweatband.com/products/powerblock-sport-50-adjustable-dumbbells-set

 

Buy on AliExpress.com

[lgorTudor]

https://www.sweatband.com/products/powerblock-sport-50-adjustable-dumbbells-set

These are for noodle arms
should have linked the expandable ones to explain it better

 

[JuveJay]

These are for noodle arms
should have linked the expandable ones to explain it better

I asked this question about a year before I started going back to the gym. They are pretty useful though, especially if you're short of space.

 

[GordoDeCentral]

https://www.sweatband.com/products/powerblock-sport-50-adjustable-dumbbells-set

Oh yeah those are neat

 

[Bjerknes]

Gym is going well. Easily noticed a difference in just a couple months. Instead of just running long distances, I'm also doing HIIT circuits, which for me consists of 2 minutes of rowing, half-mile run, jumping jacks, sit ups, squats, different planks, push ups, and other stuff involving free weights. It's actually made running long distances a lot easier.

Now, sticking with a rigid diet and limiting booze intake... yeah, not gonna happen.

 

[Siamak]

uncle Chul!


His mouth sounds like a toilet.

 

[Siamak]

lol

 

[Siamak]

I really need to Workout plan for my daily exercises. Just don't idea how to find a proper program.

 

[Quetzalcoatl]

I really need to Workout plan for my daily exercises. Just don't idea how to find a proper program.

What's your schedule like and what equipment do you have access to?

 

[Siamak]

What's your schedule like and what equipment do you have access to?

I exercise at gym 3 times in a week.

 

[campionesidd]

I exercise at gym 3 times in a week.

What equipment does it have? Dumbbells, barbells, benches, squat rack, machines etc.

 

[Siamak]

What equipment does it have? Dumbbells, barbells, benches, squat rack, machines etc.

all of them are available in the gym. I wanna a routine for at least 4 weeks straight. I'v already tired of doing the same program works.

 

[Siamak]

I'm going to do this workout for a month. I want to spice up my workout routine this year.


first day

Movement Name: Chest Press
Number of sets: 4
Number of moves: 12

Incline Dumbbell Press
Number of sets: 3
Number of moves: 12

Chest fly + Cable Crossovers
Number of sets: 4
Number of moves: 12

Dumbbell Shoulder Press
Number of sets: 4
Number of moves: 12

Dumbbell Side Lateral Raises + Two-dumbbell side-hanging reverse
Number of sets: 4
Number of moves: 12

Seated Smith machine behind-the-neck shoulder press
Number of sets: 3
Number of moves: 15

Lying Barbell Tricep Extension
Number of sets: 4
Number of moves: 12

Triceps Bench Press + Tricep cable pushdown
Number of sets: 4
Number of moves: 12

Triceps Rope Push Down
Number of sets: 4
Number of moves: 12

Second day

Underhand Cable Pulldown
Number of sets: 4
Number of moves: 12

Overhand Cable Row + Bent Over Barbell Row
Number of sets: 4
Number of moves: 12
Standing barbell curl

Barbell preacher curl
Number of sets: 4
Number of moves: 12

One Arm Standing Dumbbell Curl
Number of sets: 4
Number of moves: 12

Third day : Leg and Cardio

@GordoDeCentral

 

[Quetzalcoatl]

I exercise at gym 3 times in a week.

Can't go wrong with the classic PPL (push, pull, legs)

Push = exercises for chest, triceps, front delts
Pull = back, biceps, medial and rear delts
Legs

- - - Updated - - -

I'm going to do this workout for a month. I want to spice up my workout routine this year.


first day



@GordoDeCentral

That looks like A LOT. How long are you in there for, 3 hours?

 

[Siamak]

Can't go wrong with the class PPL (push, pull, legs)

Push = exercises for chest, triceps, front delts
Pull = back, biceps, medial and rear delts
Legs

- - - Updated - - -


That looks like A LOT. How long are you in there for, 3 hours?

I found this workout on internet and changed it in the way that suits my body. maybe i made mistake for the name of movements. Can't wait to try it out!

 

[Quetzalcoatl]

I found this workout on internet and changed it in the way that suits my body. maybe i made mistake for the name of movements. Can't wait to try it out!

How long have you been doing it?

 

[Siamak]

How long have you been doing it?

I started working out again last week after 7 months off, 2 sessions/week. so I’m going to have to change everything up for my workouts.

 

[Quetzalcoatl]

I started working out again last week after 7 months off, 2 sessions/week. so I’m going to have to change everything up for my workouts.

That volume is way too high if you ask me

 

[GordoDeCentral]

I'm going to do this workout for a month. I want to spice up my workout routine this year.


first day





Second day



Third day : Leg and Cardio

@GordoDeCentral

Try to stick to 16-20 set sessions max

 

[Siamak]

That volume is way too high if you ask me

I'll probably gas out in the first day.