#gym workout trying to incorporate bwf

15 messages · Page 1 of 1 (latest)

somber crow
#

am i missing anything, anything to get reordered? bodybuilding while trying to also get stronger with bodyweight exercises

full body 1:
smith squats 3x4-8
incline bench press 3x8-12
pull ups 3xamrap (max 6)
db or smith ohp 3x8-12
db curls 3x 8-12
skull crushers 3x 8-12
ab wheel rollout or sit ups (at home) 3xamrap

full body 2:
cable chest press 3x8-12
seated rows 3x8-12
hammer curls 3x8-12
tricep push downs 3x8-12
db lateral raises 3x8-12
leg extensions 3x8-12
ab wheel rollout or sit up s(at home) 3x amrap

full body 3:
dips 3x8-12
neutral-grip lat pulldown 3x8-12
spider curl 3x8-12
db or smith ohp 3x8-12
lying leg curls 3x8-12
overhead tricep extensions 3x8-12
kneeling cable crunch 3x8-12

copper tiger
#

Missing some hinge movement but reasonable otherwise

#

What will be the progression

somber crow
#

get to 12 reps add weight and repeat

copper tiger
#

How long have you been training

somber crow
#

2 months gym, maybe 1-2 months pure bwf before that

copper tiger
#

Try and get a low back movement like reverse hyper or something

somber crow
#

i dont have access to that

#

are lying leg curls one?

copper tiger
#

No that's a leg exercise

somber crow
#

full body 1:
smith squats 3x4-8
incline bench press machine 3x8-12
pull ups 3xamrap (max 6)
db curls 3x 8-12
skull crushers 3x 8-12
db lateral raises 3x8-12

full body 2:
rdls 3x6-12
flat bench press machine 3x8-12
seated rows 3x8-12
hammer curls 3x8-12
tricep push downs 3x8-12
db lateral raises 3x8-12
leg extensions 3x8-12

full body 3:
cable flies 3x8-12
neutral-grip lat pulldown 3x8-12
db or smith ohp 3x8-12
spider curl 3x8-12
overhead tricep extensions 3x8-12
lying hamstring curls 3x12-15

#

modified a little bit plus added rdls on wednesday when i have the most free time

#

lmk what you guys think

#

workout feeling pretty great so far