mhulse / git-swole Goto Github PK

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Replace bench with supine bench:

https://youtu.be/q8-LodY9Rs0

Better on my shoulders.

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional exercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Can I put boilerplate info outside of issue?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Lower back arched and pull up clench shoulders

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Add to notes.

This should be an everyday thing.

Add to routine https://www.medicalnewstoday.com/articles/325804.php

I prefer standing, but sitting will suffice

Each training program I've been in follows a schedule roughly:

• Mon = Leg Day
• Tue = Chest Day
• Thu = Back Day
• Fri = Arms

So the main movements are Mon = Squats, Tue = Bench, Thu = Deadlift, Fri = Curls

So you have a warmup, some variation of the main movement, and then
accessory work to focus on different muscle groups round the main
ones.

I think might be bad for my shoulders

Have some issue templates that are “impromptu spares”

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

That way I can use include files and such; would be nice not to have so many duplicated items.

To one of the days.

Add as superset to shrugs (on rack, have two bars setup)

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

For sake of shoulder

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

https://www.medicalnewstoday.com/articles/322293.php#seven-ways-to-do-intermittent-fasting

On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.

https://fitbodybuzz.com/use-sit-up-bench-correctly/

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

https://www.youtube.com/watch?v=NYN3UGCYisk

https://youtu.be/NtX8GGbDCuc

The defining difference between the high-bar squat and the low-bar squat is the bar placement. In the high-bar squat, the bar rests on your traps. With the low-bar squat, the bar rests a few inches lower on your posterior deltoids or your mid-shoulder.

Not sure which I prefer.

• correct grip places the wrists into a neutral position and forearm and spine are closely aligned (do not rest your palm on the bar; avoid flexion). Elbows should be held down close to the torso: PIN YOUR ELBOWS TO YOUR SIDES! Everything that is note a prime mover to be locked in place throughout movement.

When squatting, the knees should be about one inch over toes. FEET SHOULD BE GLUED TO THE FLOOR! With no visible movement. BALANCE! Find your balance by rocking backward, then forward, then find your mid foot.

To practice do a slow controlled squat that lasts 3-5 seconds. Pay close attention to your mid-foot balance. Any shift in balance, stand back up and start over, descending even more slowly the next time in order to develop an awareness of your mid-foot balance.

Ultimately the goal is perfect balance with appropriate angles of the shin knees elbows and back for the lifters performance.

It’s ok to bend over in low-bar squat, and for the ascent, and when driving out of the bottom, it’s ok to stay bent over a little longer than you want to. Point your chest at the same spot you’re staring at (about 5 or 6 feet in front of you.

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• Shrug
• Machine Arm Curl
• Dumbbell Hammer Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 2

• Curl Bar Row (chin, chest and stomach) (example)
• Overhead Press (OHP) (use same bar as Rows)
• Flat Bench
• Seated Dip

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Day 3

• Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• Incline Bench
• Machine Tricep Extension
• Machine Pec Flys
• Straight Bar Forearm Curl (example)

Everyday:

• Machine Abdominal Crunch
• Standing Calf Raise
• Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?