spaceycabbage
New member
Edited to reflect changes
I'm looking for some more experienced folks to help me temper the program that I've been cooking up! I'm looking to address some weakness and imbalances that have come up, chiefly in my knees (arthritis), lower back (old injury), delts, and triceps. I've been making progress following online trainers, but the weak points/points not being targeted are become pretty apparent now. I don't have the means to hit the gym (not even Planet Fitness) at the moment,don't like the dumbbell programs on any of the wikis, and I have a dumbbell set from 5-25lbs. (it's sufficient for the moment). My goal is to continue to gain muscle without gaining weight (that's not from fat/muscle exchange), as well as increase flexibility and mobility. I have tried really hard to balance my program and done a ton of research, so I appreciate any feedback that I can get! TIA!
Added: I understand that everyone says, "The Wiki!" like the little Toy Story aliens. I respect the resource, but that doesn't mean that I have to use it. I've been fascinated by body building since I was a kid and part of my fitness journey is learning how to manage my nutrition and exercise on my own. I love reading the sites, blogs, watch videos, read the wikis... and then try to do it myself. I prefer the enrichment, if only to say that I can do it!
Stats
Added: This will be a six week program, just to test drive whether or not I have half an idea of what I'm doing!
Day One:Cardio Upper/Abs
Day Two:Upper/Abs Cardio
Day Three: Lower/Abs
Day Four: Mobility (Pilates/Yoga)
Day Five:Rest* Full Body
Day Six:Rest* Cardio
(Added) Day Seven: Rest
Upper Day
Chest
• Chest Press
• Chest Fly
• Crossover
• Pushups
Back
• Single Arm Bent Over Row, L
• Single Arm Bent Over Row, R
• Pullovers
•Raise & Pull Farmer's Carry
Shoulders
(Note: Delt dominant to build lagging delts)
• Arnold Press
•Butterflies Rear Delt Fly
• Front Raise
• Lateral Raise
Biceps
• Zottman Curl
• Concentration Curl, L
• Concentration Curl, R
• Hammer Curl
Triceps
(Note: Single arm focus to address left-side imbalance)
• Kickback, L Skull Crushers
• Kickback, R Tricep Dips
• Crossbody, L
• Crossbody, R
Forearms
(Note: Avoiding curls because of carpel’s tunnel in both wrists)
• Wrist Rotation
• Farmer’s Carry
Abs:
• Plank Standing Side Oblique Crunch, L
• Side Dip, L Standing Side Oblique Crunch, L
• Side Dip, R Dead Bugs, L
• Russian Twist Dead Bugs, R
Lower Day
Quads
• Goblet Squat
• Back Squat
• Sumo Squat
• Step Ups
Hams
• RDL
• Russian Swings (Added: They're kettlebell swings)
• Good Mornings
• Sumo Deadlift
Calves
• Calf Raises
• Calf Raise Pulses
• Plie Raise
• TA Raises
Glutes
Added: I want to keep the Bulgarian Split Squat here because it's helpful for increasing my knee's stability and strength. I was getting into them and my knees felt a lot better! Getting sick put me back and I'd like to integrate the movement again.
• Glute Bridge
• Elevated Hip Thrust
• Bulgarian, L
• Bulgarian, R
Abs
•Bicycle Switches Bird Dogs
• Side Plank, L
• Side Plank, R
•Hollow Knights (Hold) Roll Ups
Everything is going to be done pyramid, high to low weight, low to high reps.
Added: I just want to try this format because I can. I also tend to hurt myself by doing too much, too fast, so I want to see if this helps with pacing. I'll be adding reps as the weeks progress, with the goal being to haul around the heaviest weight at max reps (12) by the end of the program. Right now, I can't use my heaviest weight beyond 6 reps.
Forearms only have the two exercises because the Zottman and hammer curls are going to take care of forearms too. What's there is to address a bad grip (carpel's tunnel in both wrists) and add lacking mobility.
I'm looking for some more experienced folks to help me temper the program that I've been cooking up! I'm looking to address some weakness and imbalances that have come up, chiefly in my knees (arthritis), lower back (old injury), delts, and triceps. I've been making progress following online trainers, but the weak points/points not being targeted are become pretty apparent now. I don't have the means to hit the gym (not even Planet Fitness) at the moment,
Added: I understand that everyone says, "The Wiki!" like the little Toy Story aliens. I respect the resource, but that doesn't mean that I have to use it. I've been fascinated by body building since I was a kid and part of my fitness journey is learning how to manage my nutrition and exercise on my own. I love reading the sites, blogs, watch videos, read the wikis... and then try to do it myself. I prefer the enrichment, if only to say that I can do it!
Stats
- 5'3", 216-220lbs (depends on the week), AFAB, presently on HRT (20mg daily testosterone, transdermal)
- 1,850 calories/day, split 1,762 weekdays, 2069 weekends
- 158g protein
- 181g carbs
- 50g fat
Added: This will be a six week program, just to test drive whether or not I have half an idea of what I'm doing!
Day One:
Day Two:
Day Three: Lower/Abs
Day Four: Mobility (Pilates/Yoga)
Day Five:
Day Six:
(Added) Day Seven: Rest
Upper Day
Chest
• Chest Press
• Chest Fly
• Crossover
• Pushups
Back
• Single Arm Bent Over Row, L
• Single Arm Bent Over Row, R
• Pullovers
•
Shoulders
(Note: Delt dominant to build lagging delts)
• Arnold Press
•
• Front Raise
• Lateral Raise
Biceps
• Zottman Curl
• Concentration Curl, L
• Concentration Curl, R
• Hammer Curl
Triceps
(Note: Single arm focus to address left-side imbalance)
• Crossbody, L
• Crossbody, R
Abs:
Lower Day
Quads
• Back Squat
• Sumo Squat
• Step Ups
Hams
• RDL
• Russian Swings (Added: They're kettlebell swings)
• Good Mornings
Calves
• Calf Raises
• TA Raises
Glutes
Added: I want to keep the Bulgarian Split Squat here because it's helpful for increasing my knee's stability and strength. I was getting into them and my knees felt a lot better! Getting sick put me back and I'd like to integrate the movement again.
• Elevated Hip Thrust
• Bulgarian, L
• Bulgarian, R
Abs
•
• Side Plank, L
• Side Plank, R
•
Everything is going to be done pyramid, high to low weight, low to high reps.
Added: I just want to try this format because I can. I also tend to hurt myself by doing too much, too fast, so I want to see if this helps with pacing. I'll be adding reps as the weeks progress, with the goal being to haul around the heaviest weight at max reps (12) by the end of the program. Right now, I can't use my heaviest weight beyond 6 reps.