veneartio
New member
Hi everyone!
My first post here and I hope I can get some useful info and help.
I've been trying all sorts of routine from wendlers 531, 5*5 to you name it.
but currently im trying something on my own, i have an upperbody and a lowerbody workout that i do for 5-6 days a week.
Mon: Upper
Tue: Lower
Wed: Upper
And so on...
On upper days i do one press exercise and one fly for chest, one pull up and one row for the back.
Usually lateral sideraises and something for the rear delts.
I do core/abs on every workout.
If I have the time and energy ill do arms in the end of the workout.
On lower body day I do squats or legpresses depending on how my lower back feels. (im standing still most of the time in my line of work which can tax my lumbard)
Then I do something isolated for my quads and something for my hamstrings. I finish of with the glutes.
Example:
Upper body:
Dumbellpresses 5sets of 8-12 or 15-20reps
Pull ups 5sets of a rap
CX/dumbell flys 5sets of 8-12 or 15-20reps
Seated CX row 5sets of 8-12 or 15-20reps
Lateral sideraise 5sets of 8-12 or 15-20reps
ab rollout or dragonflags 5sets of as many as I can minus 1-2
Rear delts 5sets of 15-20reps
Lower body:
Squats 5sets of 10reps
Hamstring curl 2sets with 6-8reps one legged, and 3sets with 15-20 both legs.
Legkicks 2sets of 6-8 one leg, 3*15-20 both legs
Windsheild wipers or woodchoppers 5sets of 8-12 or amrap for the bw exercise.
Hiptrusters with miniband around the knees 5sets of amrap (looking for the insane painfull burn here)
Worth noting is that I now do my own TRT with 250mg test ew and has done it for 3w. Might bump it up once or twice per year but as of now im just interested in keeping my lvls abit higher then a healthy young man for the health benefits.
Do any of the more experienced gymrats have any input on this?
It would be greatly appreciated!
With regards Veneartio
My first post here and I hope I can get some useful info and help.
I've been trying all sorts of routine from wendlers 531, 5*5 to you name it.
but currently im trying something on my own, i have an upperbody and a lowerbody workout that i do for 5-6 days a week.
Mon: Upper
Tue: Lower
Wed: Upper
And so on...
On upper days i do one press exercise and one fly for chest, one pull up and one row for the back.
Usually lateral sideraises and something for the rear delts.
I do core/abs on every workout.
If I have the time and energy ill do arms in the end of the workout.
On lower body day I do squats or legpresses depending on how my lower back feels. (im standing still most of the time in my line of work which can tax my lumbard)
Then I do something isolated for my quads and something for my hamstrings. I finish of with the glutes.
Example:
Upper body:
Dumbellpresses 5sets of 8-12 or 15-20reps
Pull ups 5sets of a rap
CX/dumbell flys 5sets of 8-12 or 15-20reps
Seated CX row 5sets of 8-12 or 15-20reps
Lateral sideraise 5sets of 8-12 or 15-20reps
ab rollout or dragonflags 5sets of as many as I can minus 1-2
Rear delts 5sets of 15-20reps
Lower body:
Squats 5sets of 10reps
Hamstring curl 2sets with 6-8reps one legged, and 3sets with 15-20 both legs.
Legkicks 2sets of 6-8 one leg, 3*15-20 both legs
Windsheild wipers or woodchoppers 5sets of 8-12 or amrap for the bw exercise.
Hiptrusters with miniband around the knees 5sets of amrap (looking for the insane painfull burn here)
Worth noting is that I now do my own TRT with 250mg test ew and has done it for 3w. Might bump it up once or twice per year but as of now im just interested in keeping my lvls abit higher then a healthy young man for the health benefits.
Do any of the more experienced gymrats have any input on this?
It would be greatly appreciated!
With regards Veneartio
