this is best routine using least amount of time and equipment hitting every muscle

this is best routine using least amount of time and equipment hitting every muscle
just pullup bar, 2 cargo belts and rubber band needed,
40-second time under tension for each exercise with
1 minute and 20 seconds of rest between movements,
every second day for rest AxBxAxBxA...

A:
rows paired with decline push-ups (3 sets)
squats paired with leg raises (2 sets)
B:
pull-ups paired with dips (3 sets)
lunges paired with hamstring curls (2 sets)

begin session with agile 8,
end with wrist curls and reverse wrist curls,
HIIT jumprope for 15 minutes alternating
30 seconds high speed, 1 min low speed

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  1. 2 weeks ago
    Anonymous

    >this is best routine using least amount of time and equipment hitting every muscle
    The best routine with the least amount of time and equippment needed is a gym membership. This routine does not train your shoulders, traps, erectors, legs (past low intermediate level)

    • 2 weeks ago
      Anonymous

      traps and erectors are fair, but why do you need them? shoulders and abs are everything

      • 2 weeks ago
        Anonymous

        dyel

        • 2 weeks ago
          Anonymous

          post body

          • 2 weeks ago
            Anonymous

            post deadlift, dyel homosexual

      • 2 weeks ago
        Anonymous

        Rename your routine to

        "The best routine for out of shape shlubs who want to attain mediocre levels of fitness"

        • 2 weeks ago
          Anonymous

          how many ring dips or pullups can u do?

          You're making this too complicated. If you want maximum results from minimal time investment, it's easy:

          Push-ups (or some kind of horizontal press)
          Pull-ups (or cable pull downs)
          Squats
          Abs

          You may add in, if you want:
          Shoulder Press
          Rows
          Deadlift variant
          More abs

          Then, if you want some isolations:
          Triceps extensions
          Curls
          Calf raises
          Forearm something or other

          Finally, if you give a shit about long term health, balance, and/or really getting everything you can:
          Lateral raises
          Face pulls (or some other shoulder rotation)
          Lunges
          More abs

          You can substitute any variant you want so long as hits the same things (bench press for push-ups, split-squats for bb squats) but you have to be experienced enough to make these changes responsibly, which you are not.

          cant deadlift at home, where is your hamstring contraction?
          your list is more complicated than mine, lmao! look:
          you added tricep extensions, curls, lat raises, facepulls for no reason and removed hamstring work

          • 2 weeks ago
            Anonymous

            Idk, I haven't tested them. I can do 16 slow atg pistol squats and my. 3rm is now +55lb @185 bw.

          • 2 weeks ago
            Anonymous

            You lack reading comprehension. I clearly started my list out more simply and more balanced than yours, then offered increasing complexity as an option.

            Also, I deadlift at home regularly, but you'll notice I called for a "deadlift variant" and not just a deadlift. You can do RDLs with dumbbells or even with a couple of milk jugs, which should be enough weight for you.

            • 2 weeks ago
              Anonymous

              > offered increasing complexity
              meaning your list was lacking, therefore you bloated it more than mine, which has every vertical and horizontal muscle group (which your doesnt, even with 4 more exercises)
              ive replaced cygan deadlifts with pistol squats, thank you

              • 2 weeks ago
                Anonymous

                Odd, on my second tier I've got the same number of exercises and hit the same muscle groups without any more extensive investment in equipment than you, but you seem incapable of understanding that.

                Pistol squats don't work your back, stupid.

              • 2 weeks ago
                Anonymous

                you replaced hamstring curls with abs work, readlet

              • 2 weeks ago
                Anonymous

                Deadlifts work hamstrings. Thanks for reminding me I had abs in there - I've actually got a more complete workout listed.

                Look man, if all you can afford is some rings and a pull up bar, ok, that's fine. Just say so. You can do pretty well that way. But your proposal is severely lacking.

              • 2 weeks ago
                Anonymous

                hamstring stabilize deadlifts, but dont contract during them
                imagine saying pushups work your lats

              • 2 weeks ago
                Anonymous

                Well that's just false, but here, again, you'll notice I said deadlift variant. RDLs are fantastic for hams. Pro tip - you can start with empty milk jugs and fill them up as you gain strength for added resistance. By the time you get to full milk jugs, maybe you'll have saved enough money for a cheap girly dumbbell set on Amazon.

              • 2 weeks ago
                Anonymous

                why do you even do rows if you think that pushups work lats?

              • 2 weeks ago
                Anonymous

                Why do you even read if you're not going to comprehend?

              • 2 weeks ago
                Anonymous

                no need to be upset, hamstringlet

    • 2 weeks ago
      Anonymous

      >shoulders, traps, erectors, legs
      but these are ugly when big

      • 2 weeks ago
        Anonymous

        shoulders are super nice, that why there are rows, pushups, pull ups and dips

        post deadlift, dyel homosexual

        i still dont see your body, roid monke

        • 2 weeks ago
          Anonymous

          >that why there are rows, pushups, pull ups and dips
          all horizonal presses and horizontal pulls.

          • 2 weeks ago
            Anonymous

            pull up is a vertical pull and dips are vertical push
            you can do decline and incline push ups easily, same with rows

            i don't want to see your body because i know you're extremely weak

            in the end its the posture and health that matters, roid monke

            • 2 weeks ago
              Anonymous

              >dips are vertical push
              upright row is vertical pull

            • 2 weeks ago
              Anonymous

              >you can do decline and incline push ups easily, same with rows
              i could do that if i wanted to be a dyel like you but im not gonna do that

        • 2 weeks ago
          Anonymous

          i don't want to see your body because i know you're extremely weak

    • 2 weeks ago
      Anonymous

      >The best routine with the least amount of time and equippment needed is a gym membership.
      >gym
      that's where you're wrong kiddo

      which one

      this one

      • 2 weeks ago
        Anonymous

        you look moronic and you're weak as shit, dyel boomer go back to your family

        • 2 weeks ago
          Anonymous

          Damn dawg did Guts-anon frick your girl or something

          • 2 weeks ago
            Anonymous

            >40yo boomer larping as tranime character
            >referring to himself in third person

            • 2 weeks ago
              Anonymous

              Damn dawg he got you that flared up huh, that's wild senpai.

              • 2 weeks ago
                Anonymous

                >he
                go home to your family dude you're old where's your wife?

              • 2 weeks ago
                Anonymous

                Look at this hand, does it look like that pasty ass skin berserk anon has? Honestly never seen so triggered they were seeing ghosts at every corner

              • 2 weeks ago
                Anonymous

                i don't care you old c**t

              • 2 weeks ago
                Anonymous

                Wow you really don't like how old people are, does this emotional outburst stem from a childhood trauma?

        • 2 weeks ago
          Anonymous

          post body

          https://i.imgur.com/yaJHlu7.jpg

          this is best routine using least amount of time and equipment hitting every muscle
          just pullup bar, 2 cargo belts and rubber band needed,
          40-second time under tension for each exercise with
          1 minute and 20 seconds of rest between movements,
          every second day for rest AxBxAxBxA...

          A:
          rows paired with decline push-ups (3 sets)
          squats paired with leg raises (2 sets)
          B:
          pull-ups paired with dips (3 sets)
          lunges paired with hamstring curls (2 sets)

          begin session with agile 8,
          end with wrist curls and reverse wrist curls,
          HIIT jumprope for 15 minutes alternating
          30 seconds high speed, 1 min low speed

          You can do many variations with that equipment, limiting it to only a few exercises is silly. Calisthenics can be done every day so there is no reason to do alternating days on and off, just pick 1 or 2 days a week to rest if you need it.

          • 2 weeks ago
            Anonymous

            You look pathetic

  2. 2 weeks ago
    Anonymous

    You're making this too complicated. If you want maximum results from minimal time investment, it's easy:

    Push-ups (or some kind of horizontal press)
    Pull-ups (or cable pull downs)
    Squats
    Abs

    You may add in, if you want:
    Shoulder Press
    Rows
    Deadlift variant
    More abs

    Then, if you want some isolations:
    Triceps extensions
    Curls
    Calf raises
    Forearm something or other

    Finally, if you give a shit about long term health, balance, and/or really getting everything you can:
    Lateral raises
    Face pulls (or some other shoulder rotation)
    Lunges
    More abs

    You can substitute any variant you want so long as hits the same things (bench press for push-ups, split-squats for bb squats) but you have to be experienced enough to make these changes responsibly, which you are not.

    • 2 weeks ago
      Anonymous

      This.

      Although I feel like lunges should be included as a top priority, squats don't seem to do much for the posterior chain, at least not for me

  3. 2 weeks ago
    Anonymous

    You need to do pull-ups, dips, squats, and kettlebell snatches. Simple as.

    • 2 weeks ago
      Anonymous

      lacking all this mentioned in op
      ???

      • 2 weeks ago
        Anonymous

        Your routine is ass, anon. Hamstring curls suck dick and so do pistol squats. Get a pair of rings and a 35 lbs kettlebell. That way, you can have a more complete workout thanks to snatches (over hamstring curls) and you can use the kettlebell to add weight to the other three exercises. In fact, once you get the snatch technique down, you can do 100+100 snatches at the end for endurance, meaning you can throw your jump rope out the window.

        • 2 weeks ago
          Anonymous

          hamstring curls are the key to lower back and knee stabilisation
          kettlebell is a israeli money grab, just like gym subscription, you can use backpack if you want to swing something so badly
          i would rather buy better food or pay mortage faster

          • 2 weeks ago
            Anonymous

            Why buy a jump rope? Jump without one, anon. Rings? Go to the park and look for tree branches.

            • 2 weeks ago
              Anonymous

              jumping without jumprope may be good, its called dancing or maybe shuffle
              tree branches dont resemble rings, brainlet

              • 2 weeks ago
                Anonymous

                No need for rings to do dips, really. You’re just falling for money grabs.

              • 2 weeks ago
                Anonymous

                have you ever tried ring dips?

                https://i.imgur.com/1t5tyak.png

                IMO rings will get you 90% there but your side and rear delts will always be lagging behind. It is what it is.
                Headstand and pike pushups are not an effective way to max them out. I can't comment on more esoteric shit like scapular swings thoughever.
                Same with spinal erectors but you will have a killer back from pullups+rows anyway so there's that.
                Legs don't matter. BW shit is enough as long as you're not a sub-80kg subhuman. Non-GDE + squats = Will Tennyson mode.

                They're not isolations. They use a full kinetic chain ergo they're all compounds.

                how about pic related hitting delts?

              • 2 weeks ago
                Anonymous

                I have a pair at home. You can do dips elsewhere. You can do them in the kitchen if your tabletop is aligned the right way. You can use a pair of chairs, too. There’s no need for rings unless you’re looking for convenience.
                Now, you may say
                >what about pull-ups?
                You can do them using two towels and a door. While we’re at it, you can skip buying bands and do Nordic curls.

              • 2 weeks ago
                Anonymous

                You work stabilizer muscles better with rings. Posture is better

              • 2 weeks ago
                Anonymous

                And you work more muscles (including stabilizer ones) by doing snatches than hamstring curls. See where I’m going?

              • 2 weeks ago
                Anonymous

                whats the difference between one arm press with rubberband and "kettlebell snatch"?

              • 2 weeks ago
                Anonymous

                They’re two different exercises that work different muscles in different ways. However, you can do a press with a kettlebell but not a snatch with a band.

              • 2 weeks ago
                Anonymous

                TRX is way superior to this, but a simple pullup bar is even better.
                currently i'm in a position where i can do front lever pullups (one tucked leg for x10). you can also use the bar for the superior form of dips. rings won't let you develop any musculature because you are constantly wasting so much force on stabilization that you can't do proper overload.
                rings are great for athletes in their teens till mid 20s, not for developing strength, muscle and endurance for anyone who isn't a pro athlete or above 25. to develop muscles you need stabilization which you get with a bar, but not with fricking rings.

              • 2 weeks ago
                Anonymous

                cope, you dont need useless mass anyways
                tell me why do you lift

              • 2 weeks ago
                Anonymous

                >too much mass
                tell me you're DYEL without telling me you're DYEL.
                as a natty you either have some muscle mass, or zero muscle mass. i know you are of the latter.

              • 2 weeks ago
                Anonymous

                i got shoulders like boulders

              • 2 weeks ago
                Anonymous

                Yes, anon, the best way to hit your delts is through rows. Keep making these threads and spreading the good word.

              • 2 weeks ago
                Anonymous

                post shoulders

  4. 2 weeks ago
    Anonymous

    ... you dont do a single compound lift

    • 2 weeks ago
      Anonymous

      only legs raises and hamstring curls are not compund lifts here

      This will make you a really ripped 150lb guy

      and? did i suggest roiding or someting? personally im aiming for 194 pounds

    • 2 weeks ago
      Anonymous

      IMO rings will get you 90% there but your side and rear delts will always be lagging behind. It is what it is.
      Headstand and pike pushups are not an effective way to max them out. I can't comment on more esoteric shit like scapular swings thoughever.
      Same with spinal erectors but you will have a killer back from pullups+rows anyway so there's that.
      Legs don't matter. BW shit is enough as long as you're not a sub-80kg subhuman. Non-GDE + squats = Will Tennyson mode.

      They're not isolations. They use a full kinetic chain ergo they're all compounds.

  5. 2 weeks ago
    Anonymous

    This will make you a really ripped 150lb guy

  6. 2 weeks ago
    Anonymous

    No thanks, im straight.

  7. 2 weeks ago
    Anonymous

    >this is best routine using least amount of time and equipment hitting every muscle
    you can do all of that with one piece of equipment

    • 2 weeks ago
      Anonymous

      which one

  8. 2 weeks ago
    Anonymous

    Quick and the Dead workouts take no time and keep you at peak condition and no muscle loss. It's the goat "I don't have time for shit but don't want to revert to a blob" workout.

  9. 2 weeks ago
    Anonymous

    yeah man just put some curls in there and you're good to go!

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