Your current training routine

Simon Dean SG

I am trying explosive reps of certain exercises like bench/squat/deadlift as of now at around 65-75% 1RM 10 reps.I will see if it helps in my sports as i need to be explosive sometimes.

pierre^^ SG

I still haven get to doing squats yet, that time did some after receving instructions from the staffs there but i need one week to recover

So currently my gym days alternate btw Plan A and Plan B

Plan A

Underhand Pull up (using assisted machine) 4 Sets X 8-10 (40Kg)

Underhand Lat pull down 4 Sets x 8-10 (100kg)

Overhead Triceps extension 4 sets x 8-10 (60 kg)

Standing Pushdown using Lat Pull down machined (close grip) 4 sets x 8-10 (forget the weight le)

Bench press i tink 2 sets ba

Sometimes i add in dips using the pull up machine, also 2-3 sets

Then wrist Curl 3-4 sets (seated) using barbell 13kg

Bar bell reverse curl 3-4 sets (standing) 13 kg

Plan B

Then wrist Curl 3-4 sets (seated) using barbell 13kg

Bar bell reverse curl 3-4 sets (standing) 13 kg

Bench press i tink 2 sets ba

Level Chest press (100kg) 4 Sets

Butterfly chest press (100kg) 2-3 sets

Standing Pushdown using Lat Pull down machined (close grip) 4 sets x 8-10 (forget the weight le)

Machine Biceps curl (50kg) 2-3 Sets

Kk i noe i nv train legs.. Maybe i will start on squats soon or deadlifts

Simon Dean SG

why the hell so many curls, even if you cant do pullups do dumbell rows la.They are better.

Replace pushdowns with skullcrushers, throw away that butterfly chest press nonsense and do dips(cant do dips then do pushups).Take all the curl sets and do heavy dumbbell rows.

Plan B sucks to the core, honestly.

and start training those legs for god sake

pierre^^ SG

example?

got so many diff rows

Simon Dean SG

cant you read?it says dumbbell rows

pierre^^ SG

skullcrushers – use one dumbell or barbell better?

Simon Dean SG

alternate, can also try close grip bench(look up at google image)

Marco_Simone SG

If you can't do pullups,the only way to improve is to start doing PULLUPS!!!

If you wanna try your triceps...do parallel bar dips instead,not on the dip machine for god's sake!

Even if you can't do dips,the only way to improve is to start doing DIPS!!!

Simon Dean SG

as for the time being while he trains those.

JoBonez SG

little time these days, so must train from home, also no weights, so body weight excercise only.

my routine like this

Pushups: 3 x 20 reps ( slow on way down, explosive on way up)

situps: 3 x 26 reps

knuckle pushups: 2 x 15 - 18 reps

crunches: 2 x 22 reps

tricep dips: 3 x 26 reps

thinking of adjusting, might replace knuckle pushups with proper dips ( if i can find somewhere to do it) . any suggestions to alter my routine , so that i can develop more strength/power quickly?

Simon Dean SG

You can do weighted dips and pullups, also train your legs.

manyu882 SG

my left bicep damn weak.. can only hold 10kg dumbell with 10 reps.

any workout for me to follow to improve my bicep fast or not???

now i doing barbell curl close and wide grips 3 sets of 10, 20kg.
as for the close grip one can do only 3 sets of 6 ,20kg

Simon Dean SG

of course when you do bicep curls only, what do you expect?further more its an isolation movement

JoBonez SG

are dumbells ok for leg training , or must use dumbell? also what is a good starting rep range, and weight?

Marco_Simone SG

You know what are one legged squats???

Simon Dean SG

Plyometrics(search google for meaning) and barbell squats will do the trick.

yeehaw SG

to top it off, i've done that after they marco_simone suggested.

my advice to you: DO IT. sure high. Mr. Green

Marco_Simone SG

One legged squats aka Pistols are one of the most nastiest bodyweight exercises around.

Don't be surprised if you can't do a single one the first time you try it. Wink

JoBonez SG

is it better to do these on days of resistance training , or cardio days ( i do 3 days HIIT per week)?

Marco_Simone SG

Do it during resistance day