Thread: work out routine

So my goals are:

Build strength

Build muscle

Do cool **** with my body. Examples like hand stands and human flag type ****

It’s a 4 day split with everyday doing yoga in the morning and on my rest days doing some type of focused mobility and flexibility training hips, shoulders, knees and ankles. light incline walking cardio 2-3 times.

Let me know what you think is dumb or over kill or where I’m lacking

Day 1:

legs / core:

Legs:

Squats 5 x 5

Rdls 3x 6-8

lunges barbell 3 x 6-8

Alternate between these each week

Standing Calf raise 3 x 20-30

Seated Calf raise 3 x 20-30

Core:

Superset 1 min break

leg raises 3x12-15

Landmine Rotation 12-15 each side

planks 3x 1 min

Every 2 week switching leg day to just a deadlift day with the core workouts.

Deadlift 6x3-6



Day 2:

Chest/tri/ shoulder:

incline db press 3 x 8-12

db Chest fly 3 x 8-12

Overhead triceps extension 3 x 8-12

Single Triceps push downs 3 x 8-12

seated over head dumbbell shoulder press 3 x 6-8

lat raise 3 x15

Day 3: rest

Day 4:

Back/ biceps/traps:

Barbell row 5 x 5

Supersets

A Lat pulldown 3 x 8-12

B Single arm preacher curl 3 x 8-12



A Seated cable row 3 x 6-8

B Incline hammer curl 3 x 8-12



A Single arm lat pulldown 3 x 8-12

B Zotman curl 3 x 8-12



A Shrugs 3 x 8-12

B Rear delt fly 3 x 12-15

Day 5: rest

Day 6:

calisthenics work out:



Wide grip Pull ups assisted 3x5-10

Dead bugs 3x10-15

Ring push ups 3x10-15

superset 30 sec rest





Dips 3x 3-5

ring rows 3x8-12

Bird dogs 3x10-15

superset 30 sec rest



close grip pull up assisted 3 x 5-10

Knee raise twist 3 x 12-15

Plank shoulder taps 3 x 30 each side

superset 30 sec rest



30 min cardio

Day 7 rest