also mix that with body weight squats and perform front squats with the dumbbell can also help. Lunges, calf raises also will help him get bigger legs
r stool jumps like box jumps? i use to bring my knees up to my chest during the jumping portion during burpees and that use to be brutal on my legs
3mins stretch. 30mins cardio.. 2.5 miles (included cool down) 2 sets of 8 reps pull up. Did some back exercise.
500 straight jump ropes (calves and feet were dead) and then some with "tricks" about 30 mins total. 2 sets of 5 rep 185 lbs bench 1 set of 10 rep 135 and 155 squat 3 sets of 10 reps 135 2 set of 10 rep pull ups 2 sets of hanging trx pushups / 1 set of 5 rep half trx dips/ and other trx exercises. 2 sets of 10 reps 135 deadlifts 1 set of 5 rep windshield wiper pullups 1 set of 10 rep dips And my core exercise routine.
isn't it too much for your muscle? You work like more than 3 muscle group... here is my routine warm up/stretch 5mins, and do 20-25mins treadmills or 2mile distance. (after finish the workout) monday - chest tues - Leg Wed - Back Thurs - Cardio only. Fri - rest Sat - Abs/shoulder Sun - Rest.
i dont do the daily muscle group routine thing i go gym every other day not everyday. I have no patience like that hahaha thats why i will never become a body builder type. But hey i benched 225 ( 1 max) at 151 so i'm doing something right.
that was similar to my routines couple years back. I start doing more workout that involves more core exercises... Monday are usually upper body day + abs somethings like Dumb bell chest press 7 sets (2 warm up sets with 45 lb, then, increase the weight...the reps goes down, do what you can, but I always say, if you can pump 8 reps you can definitely go higher, even 6 reps I would go higher) then 2 exercises back to back for 7 minutes Pull-ups and incline bench press rest for like 2-3 minutes and then go for another 2 exercises back to back Cable Rows and tricep extensions after those exercises it gets easier for me I then do 3 exercises back to back for 10 minutes which includes bicep curls + dips + cable flies (or dumbbell flies) after that is over I do ab workouts to end the day For my Tuesday is my lower body day (legs + lower abs) Squats 7 sets then calf raises + lunges then box jumps + leg presses then leg raises + dumbbell squats wednesday rest (I usually play volleyball on Wednesdays) Thursday Deadlifts 7 sets Push Press/Military press + dumbbell raises Barbell rows + lat raises Shoulder Shrugs + dips + barbell curls end day with abs Friday free day - Squats + Bench press pull ups + dips basketball
that was very impressive for 151lb guy to bench 225! man if you 151lb you're probably getting ripped lol
hahah im not ripped i actually look skinnier than i wanna be though still dont have 6 packs but my ab area harder than ever before. :trollface2:
bench 185 5 reps 2 sets and some incline bench 16 pound weighted dip 10 rep 2 sets 20 pound weighted pull up 6 rep 1 set ran 4 miles in 29:48 lol i can finally say i can run 4 miles in under 30 mins! fuck yeah!
power cleans set 1: 3 reps 45lb set 2: 3 reps 95lb set 3: 3 reps 115lb set 4: 1 rep 135lb deadlift set 1: 5 rep 205lb set 2: 3 rep 225lb set 3: 5 rep 255lb 3x10 hanging leg raises 2 sets of 10 back raises w/ 25lb
monday: legs/hamstring/ abs/ 30mins run around 2.5miles+ Tuesday : super tired from my leg area. Did some chest/triceps , no cardio at all.
