Ok well not been working out that long seen some improvement , I dont have freeweights yet still trying to get money for it. But well my routine is listed below but later through the week my muscles start to feel loose so im thinking about working out all muscle groups every monday , wednesday , and friday tell me what you think.
Monday - Chest , Shoulders , Triceps
* Pushups , Handstand Pushups , Bench , Tricep Extension , Butterflys , Shoulder Shrugs
Wednesday - Hams , Quads , Calves
* Toe squats , Leg Press , Leg Extension , Leg Curl , Towel Jump , Step Jump
Friday - Abs , Back , Biceps
* Crunches , Pullups , Curls
Towel jump - I lay a towel on the floor and hop over it back and forth on my toes , its a vertical jump exercise. Once I get free weights I play on putting weight on my shoulders and doing this
Step Jump - I stand in front of a step or something high enough that I can jump up on it and back down on my toes , Also a vertical jump exercise.
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Right now since I dont have freeweights im doing 1 set of every exercise trying to stay inbetween 3-5 rep range but I dont have freeweights yet so thats impossible cause I dont have enough weight. But im going to move them up to 2 sets and also planning on going 3-5 rep range on week then the next week 6-10 rep range and alternate back and forth between rep ranges. So I dont put as much strain on my muscles so they recover since ill be all of those exercises on mondays , wednesdays , and fridays.
Monday - Chest , Shoulders , Triceps
* Pushups , Handstand Pushups , Bench , Tricep Extension , Butterflys , Shoulder Shrugs
Wednesday - Hams , Quads , Calves
* Toe squats , Leg Press , Leg Extension , Leg Curl , Towel Jump , Step Jump
Friday - Abs , Back , Biceps
* Crunches , Pullups , Curls
Towel jump - I lay a towel on the floor and hop over it back and forth on my toes , its a vertical jump exercise. Once I get free weights I play on putting weight on my shoulders and doing this
Step Jump - I stand in front of a step or something high enough that I can jump up on it and back down on my toes , Also a vertical jump exercise.
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Right now since I dont have freeweights im doing 1 set of every exercise trying to stay inbetween 3-5 rep range but I dont have freeweights yet so thats impossible cause I dont have enough weight. But im going to move them up to 2 sets and also planning on going 3-5 rep range on week then the next week 6-10 rep range and alternate back and forth between rep ranges. So I dont put as much strain on my muscles so they recover since ill be all of those exercises on mondays , wednesdays , and fridays.