2 Name: collection : 2024-09-21 04:27 ID:LPomg9ak [Del]
old thread, but hope your still going. you can get away with pretty much anything so long as your consistent and actually working hard.
theres no such thing as optimal but you dont really care about that so heres something you can do thats easy to follow:
day 1:
legs
Squats 3x10 @RPE 6 Rest: 1-2min(any variation can even mix it up each week!)
Romanians 3x10 @RPE 6 try to tempo these with the emphasis on the stretch
bulgarians or lunges 3x10ea leg @RPE 5-6
machine hamstring curl 3x10 @RPE 5-6 try have a consistent tempo with these theres no point if you rush through the motion.
standing single leg calf raises 2x20ea @RPE 6 leg easy to finish with you can add some load or assistance by holding onto something
day 2
upper
bench press 3x10 @RPE 6 got to love the classics
incline press 3x10 @RPE 5 you'll be fatigued so it'll be lighter use either DBs or a BB
seated DB shoulder press 3x10 @RPE 5
DB Lateral raises 3x8-10 RPE 6-7
tricep cable pushdown 3x10 RPE 6 love these for the arm easy way to finish
day 3
lower
Goblet Squats 3x8 @RPE 7-8 to get good at anything you have to do the same things over and over there's no good program that doesn't have the same exercises on repeat. you just change the demands or constraints of the task to challenge yourself.
leg extension 3x8 @RPE 7
walking lunges 3x20m @BW
Seated Hip adduction 3x10 @RPE 6 tempo 3 second eccentrics focus on getting as much of a stretch at the hips as possible.
honestly great for the health of your hips will make your legs strong too a very neglected muscle by men.
standing/seated or another variation of hip Abduction 3x10 @RPE 6
day 4
mixed upper
pullup cluster 30reps TOTAL @BW or assisted
perform as many pullups as you want could be 5 then with 30seconds of rest as your MAX you must perform another or as many reps as you like until you reach your rep goal of 30.
pushups 3x10 @BW if this is easy do single arm pushups.
single arm inverted row 3x10 @BW if this is too hard then use both arms
DB or BB bicep curls 3x10 @RPE 5
ez bar skull crushers 3x10 @RPE 5 don't rush the tempo go slow this can be hard on the elbows at first so just take it easy.
bent over reverse DB flies 3x10 just a finisher for the rear delts
