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| Source: Fine Art America |
This routine incorporates body weight, lightweight and heavy weight exercises to target as many muscle groups as possible (even the secondary etc) and provide a multiple stimulation which can be used accordingly to your personal goal.
In other words, you can adjust the weight and rep range, the time in between sets etc to make it spot on your own needs wither it is strength training, muscle hypertrophy, fat burn or simply toning/maintenance. 💪😁
You can also start with the muscle group which you want to target the most. If you are a beginner/intermediate aim for less sets than mentioned, you can either a circle (1 set of each exercise/per side) and figure out if you can complete one more OR you can pick half of the exercises and perform full sets, adjusting the weight range on your own level :)
Bicep curls (4 sets)
Heavy weight: 2 sets x 8-12 reps
Medium weight: 2 sets x 12-15 reps
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| Source: Stock Above |
Twisting Bicep curls (3 sets)
Heavy weight: 1 set x 8-12 reps
Medium weight: 2 sets x 12-15 reps
 |
| Source: Men's Health UK |
Dumbbell or Barbel triceps extension (5 sets)
Heavy weight: 2 sets x 5-8 reps
Medium weight: 2 sets x 10-12 reps
Light weight finisher: 1 set - until failure
Dumbbell Version
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| Source: Weighttraining Guide |
Barbell Version
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| Source: BTF Inner Circle / Google |
Dumbbell hammer curl (2 sets)
Heavy weight: 1 set x 5-8 reps
Light weight: 1 set x 15 reps
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| Source: GYM VISUAL |
(Deltoid work)
- Dumbbell armpit row (4 sets)
Heavy weight: 2 sets x 10-12 reps
Medium weight: 2 sets x 12-15 reps
 |
| Source: Google |
- Plate or dumbbell front raise (3 sets)
Heavy weight: 1 set x 8-10 reps
Medium weight: 1 set x 10-12 reps
Light weight: 1 set x 15 reps
 |
| Source: Weighttraining Guide |
- Cable external shoulder rotation (3 sets)
Medium weight: 3 sets x 12-15 reps
 |
| Source: GYM VISUAL |
Barbell wrist curls (4 sets, 2 front and 2 behind the back)
[Forearm work]
Per variation:
Heavy weight: 1 sets x 8-10 reps
Medium weight: 2 sets x 12-15 reps
Behind the back version
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| Source: Fitness Stars Front version |
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| Source: WL - Workout Labs |
Chair/Bench dips (3 sets)
Tip: You can make single-arm dips (using only one arm) to make it more challenging if you don't perform all the exercises mentioned. I use it as a finisher but it can easily be in the middle of your session in the more challenging version.
Bodyweight: 3 sets x 12 reps
 |
| Source: Exercise Goals |
Plank (2 sets)
Tip: Same as mentioned above, you can experiment with different variations of plank-type of exercises, like a single-arm plank, single leg plank, side plank, side plank + rotation (and even a dumbbell one). If you wish to incorporate it in your basic plan, aim for all of these variations, perform at least 2-3 sets and work your way up to the duration. Extra bonus: it helps a lot with core strength and posture 👀
2 sets x 30 sec/each
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| Source: Diet of Life |
That's it guys! I hope you got inspired to hit the gym and progress either following this workout or your own plan. Make sure to alter your workouts here and then to prevent your body from adapting. Incorporate different exercises, change the order, experiment with weight and rep range, try variations of the usual exercises you perform or try a completely different session once a while.
Have a happy and productive week full of health, happiness and gainz!
Take care sweet hearts.
Hugs,
Irina
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| Bicep flex at the gym, June 2018 |
P.S. You can always leave me your feedback, questions, requests and thoughts using the contact information below.
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