Training routine

[RiR0]

I only do 1-2 arm movements on days I work arms.
I’ve never done a ton of different arm movements except for when I did a few of meadows programs and I literally regressed doing them. I noticeably lost size and strength.

 

[JackAsserson]

I only do 1-2 arm movements on days I work arms.
I’ve never done a ton of different arm movements except for when I did a few of meadows programs and I literally regressed doing them. I noticeably lost size and strength.

https://www.muscleandstrength.com/sites/default/files/workouts/dumbbellworkout5day_0.pdf

Here’s another I’ve stumbled upon, however I’d like to train chest more

 

[RiR0]

https://www.muscleandstrength.com/sites/default/files/workouts/dumbbellworkout5day_0.pdf

Here’s another I’ve stumbled upon, however I’d like to train chest more

Nope. And more doesn’t mean more growth or strength.
Volume is not the primary driver of growth effort and mechanical tension are

 

[RiR0]

I could write you a routine but you wouldn’t do it or you’d add things so I won’t.

 

[JackAsserson]

I could write you a routine but you wouldn’t do it or you’d add things so I won’t.

I would give it a good go and see what happens

 

[RiR0]

Chest and back day 1
Db press 8-15 reps on first set 3xfailure 30 seconds rest between sets
Pull ups 3xamrap
Bent over 2 arm db rows(fat man rows) 6-9,-20%,-20%
Abs 3 sets to failure

Legs day 2
Bulgarian split squats 10-30 reps (same as db press)
Rdls 6-9,reduce weight 20%,reduce weight 20% 1 minute rest between sets.
Calf raises 3 sets to failure

Shoulders and arms day 3
Db lateral raise (same as rdl)
Hammer curls (same as rdl)
Dips 3xamrap

Day off

Day 5 Repeat day 1
Day 6 legs
Db hamstring curls (same as rdl)
Walking lunges set 1 20-30, reduce weight 20%,body weight amrap
Calves
Day 7 shoulders and arms
Lateral raises (same)
Alternating db curls 10-20 first set, rest 30 seconds between sets perform 2 more sets
Lying db tricep extension (same as rdl)
Abs
Rest and repeat.

Every working set to failure. Add weight when you reach the top of the rep range.
When you catch your breath move to the next exercise.

 

[JackAsserson]

Chest and back day 1
Db press 8-15 reps on first set 3xfailure 30 seconds rest between sets
Pull ups 3xamrap
Bent over 2 arm db rows(fat man rows) 6-9,-20%,-20%
Abs 3 sets to failure

Legs day 2
Bulgarian split squats 10-30 reps (same as db press)
Rdls 6-9,reduce weight 20%,reduce weight 20% 1 minute rest between sets.
Calf raises 3 sets to failure

Shoulders and arms day 3
Db lateral raise (same as rdl)
Hammer curls (same as rdl)
Dips 3xamrap

Day off

Day 5 Repeat day 1
Day 6 legs
Db hamstring curls (same as rdl)
Walking lunges set 1 20-30, reduce weight 20%,body weight amrap
Calves
Day 7 shoulders and arms
Lateral raises (same)
Alternating db curls 10-20 first set, rest 30 seconds between sets perform 2 more sets
Lying db tricep extension (same as rdl)
Abs
Rest and repeat.

Every working set to failure. Add weight when you reach the top of the rep range.
When you catch your breath move to the next exercise.

Much obliged, appreciate you taking the time.

 

[JackAsserson]

Much obliged, appreciate you taking the time.

Though what are you referring to as rdl

 

[RiR0]

Though what are you referring to as rdl

Romanian dead lift

 

[JackAsserson]

Romanian dead lift

10-4 thanks

 

[RiR0]

Remember chest up, ass out, keep the bar against your thighs not hanging in front of you.
When you lose the tension on your hamstrings you’ve gone up to far.

 

[JackAsserson]

You have more sets of bicep exercises than back exercises for starters.

The zero sets of leg movements is also a pretty questionable choice, as has been said.

Instagram

www.instagram.com

 

[Test_subject]

Instagram

www.instagram.com

I don’t have Instagram. What am I looking at?

 

[iGone]

I don’t have Instagram. What am I looking at?

Same. I am confusion.

 

[RiR0]

I don’t have Instagram. What am I looking at?

Same. I am confusion.

It’s a video saying working legs is a waste of time I made it 5 seconds.

 

[Test_subject]

It’s a video saying working legs is a waste of time I made it 5 seconds.

I’ve never been more happy about not having Instagram.