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vegan trap (ID: !!/qtVBhhQVoa)
2017-06-26 12:14:11 Post No. 41930669
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2017-06-26 12:14:11 Post No. 41930669
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hey guys!
so following the strong curves template of:
>1: glute dominant exercise
>2: horizontal pull or verticle pull exercise
>3: quad dominant exercise
>4: horizontal press or verticle press exercise
>5: hip dominant, straight-leg hip dominant, or hamstring dominant exercise
>6: glute accessory exercise
>7: linear core exercise
>8: lateral or rotary core exercise
i tried to piece together a routine using the exercises found in the strong curves book that i can do as i slowly add to my home gym. assuming i can find some sort of suspension system that works with my doorframe pullup bar thing, here it is (next post because 4chan says is too long):
but i have questions about this. what's the point of the ABC format in the first place? the way the baseline programs in the book are presented makes me think that "easier" exercises were chosen on the B and C days. and when bret recommends an A B cardio A C cardio rest week i'm wondering if the exercises i've chosen will give me proper rest time. would it be better to just train 3 days a week with a day in between? this summer i actually have time to workout 6 days a week and kinda wanted to until classes start again in august but idk. why does bret recommend strength training 2 days in a row twice each week, when other resources recommend taking off more time between days to recover?
also i really want to get to hip thrusts soon and want something more sturdy than a basic bench, like what you can find here: https://www.thehipthruster.com/
but is there something similar to this that won't set me back $600? i'm sort of willing to spend the $600 soonish to get back to hip thrusts if that's what it takes, knowing i'll get years of use out of it. but that's a steep price lol.
okay thanks guys i love you! <3
https://www.youtube.com/watch?v=g0_BlUbGBSo
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A
A1: Barbell glute bridges 3x 10-20
A2: One arm row 3x 8-12
B1: Barbell box squats 3x 5
B2: Barbell floor press 3x 6-10
American deadlift 3x 6-12
Band seated abduction 2x 10
Plank 1x 60+ seconds
Side crunch/swiss ball side crunch 1x 15-30
B
A1: Barbell glute bridges 3x 10-20
A2: Pull ups 3- 1-3
B1: Dumbell lunges 3x 10
B2: Dumbbell bench press 3x 8-12
Gliding leg curl 3x 5
Double-quadruped hip abduction 1x 30
Hanging leg raise 1x 8-20
Side plank 1x 45+ seconds
C
A1: Barbell glute bridges 3x 10-20
A2: Inverted row with suspension system 3x 6-12
B1: Dumbbell step up/reverse lunge combo 3x 10
B2: Push up 3x 1-5
Straight-leg deadlift 3x 6-12
X-band walk 2x 10
Ab wheel rollout 1x 8-20
Dumbbell side bend 1x 15-30
oh one more thing lol sorry. i worry about my posture and getting decent back exercises in. do you think this program would be sufficient? bret lists chin ups as a back exercise and advises you pull your sternum up to the bar but i can't seem to get up there like that. chin ups have always seems more like straight arms exercises to me.
>>
Stop posting anytime
>>
post fempenis
>>
Post ass
>>
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attaching trx suspension system here. suicide?? :(
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>>41930672
needs more side crunches
>>
>>41930669
>>41930672
>>41931100
Pls kys. /fit/ isn't a place for mental illness.
Go back to your containment board.
>>
Why the hatred for this trap? I don't understand
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>>41932227
Yea wtf guys?
Traps are NOT GAY
>>
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>>41930669
Males can get better asses than (((women)))
>>
>>41932227
Because he's a massive attention whore and a tripfag
>>
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i'm also thinking about this program opie, what do I do if chads at the gym make fun of me though ;_;
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