gaunt robin
First actual deep dive into making a split and taking rest time and fatigue into consideration. Let me know if theres anything i NEED to fix and if theres any way i can incorporate core into the split more. Also i AM fine with adding more excersizes per day and increasing the time needed to work out. Each excersise (for the most part) is going to be 3x8-12 by the way.
Im working out from home and i have access to the following: Pull Up Bar, Rings, A bench, Dip Bars, A mat, and some adjustable dumbell that i can load 32 pounds on or i can split it and have two dumbells, 16 lbs each.
Monday - Push
- Pike Pushup
- Wide Push Ups
- Dips
Tuesday - Pull
- Pull Ups
- Bicep Curl
- Face Pulls
- Pelican Curls
Wednesday - Legs
- Tricep Extension*
- Bulgarian Split Squats
- Nordic Curls
- Single Leg Glute Bridge
- Single Leg Calf Raise
Thursday - Rest
Friday - Upper + Core
- Dips
- Pull Ups
- Hollow Body Hold
- Plank
Saturday - Lower + Core
- Bulgarian Split Squats
- Nordic Curls
- Single Leg Glute Bridge
- Bicycle Crunch
- Hollow Body Hold
Sunday - Rest
- Yes i do know that triceps is on leg day, i just want a tricep isolation
ALSO I do want to add flows or skills into my workout, like static stuff so let me know if theres any stuff I should take into consideration