Hi
Here's how routine is split over the two days I can make the gym.
1. Deadlift 5x 5x 82.5
2. Rows 5x 5x70
3. Bench Press 5x 5x 82.5
4. Dips 5x8
5. Cardio
6. Cable crunch 5x10x37.5
Day two
7. Squats 5x5x 45
8. Chin ups 5x 5
9. Shoulder press 5 x 5 x 45
10. Bicep Curls 5x5x 77.5
11. Cardio
12. Cable Crunch 5x5x37.5
I am 45 yrs old , weigh about 80 kg.
If I get busy I sometimes have two rest days between visits.
Question: Will doing things like press up's and isolation exercises at home be a good idea ?
Can I do stuff on rest days
Moderators: Boss Man, cassiegose
just to touch on routine...
- maybe work up to a max set of 3 for 1st exercise each session
- don't do arms 5 x 5, try 3 x 6 - 8 or so
- maybe swap pull ups and rows, deads may be tiring you too much, if not don't worry about it
- give away cable crunches too try hanging leg raises from pull up bar...something lower ab focus or even better a lumbar stabilisation movement like a prone ab brace
- on the the days following your workouts do recovery / endurance / remedial type days with high rep push ups, band rows, squats, lunges, reverse crunches, external rotations, scap push ups, lower trap raises etc...still most of these should be multi joint stuff except for some remedial exercises
- maybe work up to a max set of 3 for 1st exercise each session
- don't do arms 5 x 5, try 3 x 6 - 8 or so
- maybe swap pull ups and rows, deads may be tiring you too much, if not don't worry about it
- give away cable crunches too try hanging leg raises from pull up bar...something lower ab focus or even better a lumbar stabilisation movement like a prone ab brace
- on the the days following your workouts do recovery / endurance / remedial type days with high rep push ups, band rows, squats, lunges, reverse crunches, external rotations, scap push ups, lower trap raises etc...still most of these should be multi joint stuff except for some remedial exercises
Cheers Swans,
Have had difficulty with Dead's ... more the fact that I have blisters from soft office hands rather than tiredness.
Tried gloves, but they did not improve grip or add much in way of protection.
Will implement the suggested changes and remedial type exercises. There are a few I need to look up first though, like scap push ups and external rotations.
Apprciate the advice
Have had difficulty with Dead's ... more the fact that I have blisters from soft office hands rather than tiredness.
Tried gloves, but they did not improve grip or add much in way of protection.
Will implement the suggested changes and remedial type exercises. There are a few I need to look up first though, like scap push ups and external rotations.
Apprciate the advice