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Yall nerds need to get in shape so I will share a workout routine so you can get on shape easily
Typology: Schemes and Mind Maps
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(EXAMPLE: do like 4 exercises for chest or 4 exercises for back) Days activities Monday (Bench) push(chest,shoulders tricep) Tuesday (Deadlift) pull(back and bicep forearms) Wednesday (Squat) Legs Thursday (Bench) Push (chest,shoulders tricep) Friday (Deadlift) pull(back and bicep forearms) saturday (squat) Legs sunday Abs (can do at home) Abs 4 setx20 reps each side Russian twists (with or without weight is fine) 4x Crunches
Db shoulder press 5x Db front raises 4x
Bicep curls 5x 5x Hammer curl 4x Concentration curl
(Do 85% of your 1 Rep Max) 5sets x3-5reps Flat benchpress ————————————————————————- MIDDLE CHEST 🚨 (DO 3 EXERCISES FOR MIDDLE CHEST) 🚨 Seated bench press (make sure the seat is set so that you can push in front of you (horizontally) 5x Machine flys 3x
Push-ups (the most you can do) 3x5- Upper Chest 5x Incline Db benchpress (same as barbell incline)
5x Dumbbell shrug
5x Rope extension
Farmers carry 5 sets 3xfailure 3x Reverse grip curl (use the crooked barbell)
5x Romanian Deadlift
(Imagine there’s an imaginary wall behind you. try to get your butt to touch the wall. once the dumbbell is close to your shin come back up) 5x Seated hamstring 5x Barbell hip thrust
5x Leg press
5x Calf extension
