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Rate My Workout Routine

zygos

zygos

just a loser
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MONDAY (lower)

•warmup (stretches)

•back-squats 4x8

•RDLS 3x12

•hip thrusts 4x12

•leg press 3x8

•calf rises 3x12

•cable kick backs 4x12

•bulgarians 3x10

•cardio cool down



REST - ABS

•20 min ab workout



WEDNESDAY

•stretch

•pull ups 3x10

•lat pulldowns 4x10

•bent over rows 4x12

•seated cable rows 3x12

•face pulls 4x12

•lateral raise 4x10

•cardio cool down



REST - ABS

•20 min ab workout



FRIDAY (lower)

•stretch

•RDLS 3x12

•bulgarians 4x10

•hip thrust 4x12

•leg curls 10x12

•calf raises 3x10

•leg presses 3x8

•hip abductions 4x12

•cardio cool down



SATURDAY (upper)

•stretch

•bench

•chest dips

•bicep curls

•tricep extensions

•tricep push down

•cardio cool down



SUNDAY (lower)

•stretch (extra flexibility stretches)

•bulgarians 4x10

•RDLS 3x12

•calf raises

•deep squats

•splits

•bridges

•hard stretching

•cardio cool down
 
dumbgirlthings said:
MONDAY (lower)

•warmup (stretches)

•back-squats 4x8

•RDLS 3x12

•hip thrusts 4x12

•leg press 3x8

•calf rises 3x12

•cable kick backs 4x12

•bulgarians 3x10

•cardio cool down



REST - ABS

•20 min ab workout



WEDNESDAY

•stretch

•pull ups 3x10

•lat pulldowns 4x10

•bent over rows 4x12

•seated cable rows 3x12

•face pulls 4x12

•lateral raise 4x10

•cardio cool down



REST - ABS

•20 min ab workout



FRIDAY (lower)

•stretch

•RDLS 3x12

•bulgarians 4x10

•hip thrust 4x12

•leg curls 10x12

•calf raises 3x10

•leg presses 3x8

•hip abductions 4x12

•cardio cool down



SATURDAY (upper)

•stretch

•bench

•chest dips

•bicep curls

•tricep extensions

•tricep push down

•cardio cool down



SUNDAY (lower)

•stretch (extra flexibility stretches)

•bulgarians 4x10

•RDLS 3x12

•calf raises

•deep squats

•splits

•bridges

•hard stretching

•cardio cool down
Click to expand...
idk i was born with a good ass body
 
dumbgirlthings said:
MONDAY (lower)

•warmup (stretches)

•back-squats 4x8

•RDLS 3x12

•hip thrusts 4x12

•leg press 3x8

•calf rises 3x12

•cable kick backs 4x12

•bulgarians 3x10

•cardio cool down



REST - ABS

•20 min ab workout



WEDNESDAY

•stretch

•pull ups 3x10

•lat pulldowns 4x10

•bent over rows 4x12

•seated cable rows 3x12

•face pulls 4x12

•lateral raise 4x10

•cardio cool down



REST - ABS

•20 min ab workout



FRIDAY (lower)

•stretch

•RDLS 3x12

•bulgarians 4x10

•hip thrust 4x12

•leg curls 10x12

•calf raises 3x10

•leg presses 3x8

•hip abductions 4x12

•cardio cool down



SATURDAY (upper)

•stretch

•bench

•chest dips

•bicep curls

•tricep extensions

•tricep push down

•cardio cool down



SUNDAY (lower)

•stretch (extra flexibility stretches)

•bulgarians 4x10

•RDLS 3x12

•calf raises

•deep squats

•splits

•bridges

•hard stretching

•cardio cool down
Click to expand...
stretches arent really necessary unless youre a begginer
u dont need squat and legpress on the same say
3-4x12 is bad unless youre a begginer
 
doll said:
stretches arent really necessary unless youre a begginer
u dont need squat and legpress on the same say
3-4x12 is bad unless youre a begginer
Click to expand...
I am beginner
 
Superfluous.
 
doll said:
stretches arent really necessary unless youre a begginer
u dont need squat and legpress on the same say
3-4x12 is bad unless youre a begginer
Click to expand...
Stretches are NECESSARY
Wym It's important for proper body functioning and to increase flexibility, plus it boosts blood flow which reduces the risk of injuries.
 
ilovetyla said:
Stretches are NECESSARY
Wym It's important for proper body functioning and to increase flexibility, plus it boosts blood flow which reduces the risk of injuries.
Click to expand...
stretching before is unnecessary unless youre a begginer. stretching can reduce strength and stability. warm-up sets with lighter weights are better bc they prepare muscles for heavy lifting.
 
doll said:
stretching before is unnecessary unless youre a begginer. stretching can reduce strength and stability. warm-up sets with lighter weights are better bc they prepare muscles for heavy lifting.
Click to expand...
Depends on what kinda stretching we talking about
dynamic or static?

Static where you hold a stretch for too long, not good if you're trying build strength and power.

But dynamic? It's ideal , it gets your joints moving right, boosts blood flow, ups mobility, and even fires up your neuromuscular activation I've heard
 
ilovetyla said:
Depends on what kinda stretching we talking about
dynamic or static?

Static where you hold a stretch for too long, not good if you're trying build strength and power.

But dynamic? It's ideal , it gets your joints moving right, boosts blood flow, ups mobility, and even fires up your neuromuscular activation I've heard
Click to expand...
the exercises you do already have all the benefits you get from stretching
 
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