Rate my workout

[stephenk]

Equipment used: Jump rope, Pull up bar, Ab roller, weights (15 lbs - 20 lbs)

Cardio: Daily

• Jump rope - 2 minutes w/ 30 second rest x6
• Jog - 10-30 mins

Strength training: Every other day (also 1-2 minutes of rest between sets and 3 minutes rest between exercises)

• Push ups: 2-4 sets of 25
• Pull ups - 3 sets of 10
• Chin ups - 3 sets of 15
• Bicep curls - 3 sets of 20
• Hammer curls - 4 sets of 20
• Lateral fly - 3 sets of 15
• Bent over fly - 3 sets of 20
• knee raises - 3 sets of 20
• Bicycle crunches - 100 reps
• Russian twists - 100 reps (with 15 lb weight)
• Hollow body crunch - 3 sets of 20
• Side plank - 1 minute on each side
• Roll out - 3 sets of 20

 

[dawn16]

@stephenk Legs/Dorsal Chain?

 

[stephenk]

@dawn16 I'm genetically predisposed to have muscular legs (haha) so I chose not to include leg workouts (apart from cardio), but thank you very much for the advice!

 

[dawn16]

@stephenk Bad idea. Legtraining releases the most testosterone. Which is a keypart for muscle growth.
And if you train abs but not the upper back you will 100% get into a disbalance and injure yourself.
And your workout got no progressive overload.

 

[stephenk]

@dawn16 Interesting. I will take your advice. Any specific leg exercises you suggest?

 

[dawn16]

@stephenk Do u hate urself? Bulgarian split sqats.
If not: sqats/walking Launges and bridges

 

[dawn16]

@stephenk Where are you from

 

[stephenk]

@dawn16 Bosnia

 

[dawn16]

@stephenk Samo napred care imase skoro identičan workout kao moj drugar

 

[stephenk]

@dawn16

Samo napred care imase skoro identičan workout kao moj drugar

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