darlinglistener
New member
Hello r/beginnerfitness,
Wanted to put my plan here in case there are any improvements or gaping holes the hive mind might point out to me.
Goals: Get stronger, lose 20 pounds, fix posture: (arms internally rotated, shoulders a bit forward, and hamstrings tight)
Equipment Available: Adjustable bench, pull-up bar, loadable dumbbells, kettlebell (16kg), 1x 10-35lb flat loop band, 2x unmarked straight tube bands w/handles
Plan: Full body 3x/wk + 4th day stretching/recovery
Sets/reps: 3x8-12, with a 4th set temporarily if I can't quite increase weight even after mastering 3x12. 60s rest.
Wanted to put my plan here in case there are any improvements or gaping holes the hive mind might point out to me.
Goals: Get stronger, lose 20 pounds, fix posture: (arms internally rotated, shoulders a bit forward, and hamstrings tight)
Equipment Available: Adjustable bench, pull-up bar, loadable dumbbells, kettlebell (16kg), 1x 10-35lb flat loop band, 2x unmarked straight tube bands w/handles
Plan: Full body 3x/wk + 4th day stretching/recovery
Sets/reps: 3x8-12, with a 4th set temporarily if I can't quite increase weight even after mastering 3x12. 60s rest.
- Legs:
- Knee based: Bulgarian Split Squats
- Hip hinge: Weighted pendulums (i.e. single leg RDLs) OR kettlebell windmills (goal: hamstring flexibility)
- Upper body:
- Horizontal Push: One-arm dumbbell bench press (flat)
- Horizontal Pull: One-arm bent over dumbbell rows
- Vertical Push: Two-arm overhead dumbbell press
- Vertical Pull: Perfect pull-ups (overhand) (3x3-5, 240s rest)
- Core (unofficial goal: work towards full L-sit):
- Strict, straight legged V-sits (90 degrees to start) AND/OR
- Hanging L-sit (i.e. hanging leg raises)
- Isolation work (goal: fix shoulder/arm posture):
- Dumbbell L-raises to external rotation
- Sitting dumbbell external rotations
- Side-lying dumbbell external rotations