Beginner routine

Is this routine ok for someone with weak arms?
>2,4,6 are cardio days, do around a 5km run equivalent of activities
>1,3,5
>4 x 8 bar only benches
>4 x 8 bicep curls
>4 x 8 leg presses
>4 x 8 leg curls

Homeless People Are Sexy Shirt $21.68

Nothing Ever Happens Shirt $21.68

Homeless People Are Sexy Shirt $21.68

  1. 4 weeks ago
    Anonymous

    Hello

  2. 4 weeks ago
    Anonymous

    Add some triceps extensions, and a couple back exercises, rows being the obvious. Maybe some lat pull downs.

  3. 4 weeks ago
    Anonymous

    I think this is a good routine. 5km a day on running days and 4 sets of 8 each of those thingies on weight days. I will do it too, but I don’t have a gym membership, so I have to do push-ups sit-ups and squats. I guess I just have to do a lot of them.

  4. 4 weeks ago
    Anonymous

    I run something similar but it's a Doggcrapp upper lower split. I find it hard to recover from normal routines fast enough to even gain when I'm doing more than 90 minutes of hard cardio a week. So I guess it would depend on how hard your cardio is if it's sauntering jog pace where you could probably keep up a conversation probably fine.

    • 4 weeks ago
      Anonymous

      Just need lots of ice cold water for the heat man it’s summer. Wear sunscreen too. It’s not full blown summer yet so you’ll be Kay.

      • 4 weeks ago
        Anonymous

        Not me, I run at night and diet is mostly soup and produce so no hydration issues.

        • 4 weeks ago
          Anonymous

          You’re smart. Thank you stranger.

  5. 4 weeks ago
    Anonymous

    I’m screenshotting this thread my goal is 100 push ups
    100 sit ups
    100 squats

    For the first week on weight days. I’ll up my goal next week. 5km runs on cardio days. I’m going on a keto diet for muh diabetus but allowing low carb rather than no carb. No sugar. Fruit is okay. Let’s go.

  6. 4 weeks ago
    Anonymous

    Idk

  7. 4 weeks ago
    Anonymous

    This thread is a fever dream of dyel morons. Totally bizarre.

    • 4 weeks ago
      Anonymous

      May 6th I’ll be back to report my progress. All finna no cap.

      • 4 weeks ago
        Anonymous

        If I don’t I’m either dead or in jail.

    • 4 weeks ago
      Anonymous

      Op here
      If the gays above are wrong....
      Ok so how could I make my fricking routine better?

      • 4 weeks ago
        Anonymous

        Unironicaly just do starting strength with curls, moron

      • 4 weeks ago
        Anonymous

        By actually sticking to it and being accountable.

  8. 4 weeks ago
    Anonymous

    I want to frick isabelle

  9. 4 weeks ago
    Anonymous

    It’s not bad but has a few gaps. I think this would be better:

    Incline bench 4x8
    Leg press 3x8
    Lat pull down 4x8
    RDL 3x8
    Tricep pull-down 2x12
    Bicep curls 2x12

    This hits every muscle group with more emphasis on upper body and arms.

  10. 4 weeks ago
    Anonymous
    • 4 weeks ago
      Anonymous

      What

      • 4 weeks ago
        Anonymous

        Indian spammers woke up to shit any threads they find with offtopic propaganda.

        • 4 weeks ago
          Anonymous

          Why IST? Wouldnt IST be a better place to troll?

          • 4 weeks ago
            Anonymous

            They mostly infect /misc/, but their shitposting about BBCs, racial replacement, and other propaganda is now found in almost every board. IST, /vg/, even find them on /ic/.

            • 4 weeks ago
              Anonymous
              • 4 weeks ago
                Anonymous

                What

  11. 4 weeks ago
    Anonymous

    Try to pair exercises with their opposites for a balanced workout/growth so you don't end up looking like a fricking goblin. If you do leg curls, also do leg extensions. If you do incline press, pair it with rows, etc. Any kind of pulling exercise, find its pushing equivalent, and make sure to work the muscles on both sides (bicep + tricep, quads+hamstring, and so on).

  12. 4 weeks ago
    Anonymous

    Do whatever the frick you want so long as you stick to it. Nobody knows your body better than you so experiment with all types of exercises and stick with what works best.

  13. 4 weeks ago
    Anonymous

    FFS.

    Do SS or SL or else this is another case of NGMI.

    • 4 weeks ago
      Anonymous

      What

  14. 4 weeks ago
    Anonymous

    >BBSHITTERS ruined the thread
    Op here, so heres my improve schedule for the lift days
    All 4 x 8...?
    >incline press
    >rows
    >bicep curls
    >Triceps
    >Leg curls
    >Leg extension
    >lat pull down
    >RDL
    Is it better?

    • 4 weeks ago
      Anonymous

      Hi?

    • 4 weeks ago
      Anonymous

      Looks good enough for a starter routine. Eventually you'll want to separate upper/lower body and have full days for each, alternating, and add more exercises respectively.
      You can also swap in and out exercises that work similar muscles, like if you get bored of leg extensions, can try doing some barbell squats (smith machine is fine to get used to it), since both work your quads.
      Try to enjoy it and don't get bored, try now and then new machines/exercises see which you like and which you don't, and swap in/out to tailor it to you, for example, I like T-bar rows, but a lot of people hate them because it compresses your chest.

  15. 4 weeks ago
    Anonymous

    If you are trying to bulk, you shouldn't be doing cardio. You are just cancelling out everything. And you need to be eating 1.8x your weight in grams of protein per day.

    • 4 weeks ago
      Anonymous

      Trying to lose weight.

      • 4 weeks ago
        Anonymous

        You can't gain muscle and lose weight at the same time. thermodynamics

        • 4 weeks ago
          Anonymous

          >what is conversion

          • 4 weeks ago
            Anonymous

            No sweetie, you have to bulk a little to lose weight. In order to bulk, you need a protein surplus to rebuild your traumatized muscles and grow muscle. Over time the muscle replaces the fat and you will have less fat % and will look slimmer. The weight number is a misnomer because you aren't accounting for fat %. That's the number you should focus on. But eating a deficit won't get you gains.
            Also lower your tone when you speak to me, pumpkin. Ngmi.

            • 4 weeks ago
              Anonymous

              Oh I am not eating like a poor african child, I actually ate a shit ton of protein and shit.
              Jerkies, dinner.... Yeah.

              • 4 weeks ago
                Anonymous

                It's not even starving yourself, if you are burning all those calories by running a 5k 3x a week, your body is burning off that protein as fuel and cancelling out your gains. That's why lifters have a bulk season and a cut season. You can't do both simultaneously

              • 4 weeks ago
                Anonymous

                But I wanna get slim

              • 4 weeks ago
                Anonymous

                Like I said, you need to bulk a little to get slim. The muscle you gain will replace your fat. Focus on fat %. You said you were doing keto so you definitely don't want to do cardio while doing keto. You will be starving like a mfer.

              • 4 weeks ago
                Anonymous

                I mean maybe a little cardio for warmup but don't be doing 5ks

      • 4 weeks ago
        Anonymous

        If you are trying to lose weight, focus on leg exercises. Bigger muscles burn more/require more energy. Consider turning one of your 3 strength days into leg day, do 15 min cardio after strength days even if your legs are fricked.

    • 4 weeks ago
      Anonymous

      >don't do cardio
      Why does this get repeated so often?

  16. 4 weeks ago
    Anonymous

    You're missing something for shoulders and back. Maybe add bent over rows.
    Rep counts and weights are also less important than effort and progression. If you're within 1-3 reps of failure and you're either adding weight or reps every week then it's a good routine

  17. 4 weeks ago
    Anonymous

    Its shit

  18. 4 weeks ago
    Anonymous

    Imo doing 5ks along this weights program is absolutely fine as long as you aren’t maxing out the 5ks and are eating/resting well.

Your email address will not be published. Required fields are marked *