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oraiie.bsky.social
@oraiie.bsky.social
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karlosthefog.bsky.social
People have been asking me for my routine, especially for the new year. so here it is. The only additions I’ve made are:
Low to High Cable Fly 4x15
Straight arm Lat Pull downs 4X10
Shoulder Shrugs 4x10
CHEST AND BACK • Ab Opener: Weighted Decline Sit-Ups 5x15 1. Chest Flies 4x15 a. Light weight, deep stretch. 2. Incline Dumbbell Press 4x15 a. Partial ROM, focus on chest stretch over elbow extension. 3. Machine Chest Press 4x10 a. Can be subbed for Bench Press or Dips. 4. Pull Ups 5x5...6 ...7 a. Focus on trying to increase rep range overtime. 5. Single Arm Row 4x12-15 a. Preferably DB row but change up for variation. 6. Lat Pulldowns 4x15 a. Change up grips for variation. SHOULDERS AND ARMS • Ab Opener: Toes to Bar (regression - Leg Lifts) 5x10 1. Reverse Flies 4x15 a. Chest in lap, squeeze shoulder blades together. 2. Shoulder Press 4x10 a. Any variation.. machine press, overhead press, military press, arnolds. 3. Lateral Raises 3x40-50 a. Try to do reps strict, up to half way then kip/cheat reps to finish. 4. Tricep Pressdown 3x20 a. Vary attachment from time to time. 5. Tricep Pullover 3x15 a. Can sub for skullcrushers or dips. 6. Preacher Curls 4x15 7. Standing DB or Barbell Curls 3x15 LEGS • Ab opener: Plank 1 min immediately into 30 sec Side Planks 3x 1. Hamstring Curls 5x15 2. Leg Extensions 3x20 3. Hack Squat 3x20 a. Narrow stance, press through the toes. 4. Split Squats 3x10 a. Go heavy, engage core for balance.. Focus on the front foot. 5. DB RDLs 4x20 a. Slow down, focus on the stretch. Squeeze glutes as you stand up.
December 31, 2024 at 5:34 PM