ROUTINE THREAD

Pointless thread.

Everyone has weakness and genetic strong points in their physique, which means everyone should have a different routine.

If you have no arms and you refuse to isolate them just because X program or Y lifter says you don't need to isolate them, then you're retarded.

Same goes for any other body part.

A lot of people build big traps from just deadlifting, but if deadlifting didn't build your traps it's time to start adding Shrugs and shit into your routine, but even if you do the people here are going to say you don't need Shrugs hurrr.

Fucking pointless thrrwad

>>42197308
Monday-Back
Weighted Pull ups
Pendlay
Wide grip pulldown
Dumbell row
Cable pulldown
Cable row
Bicep curls

Tuesday- Chest
Weighted dips
Incline benchx incline DB Fly
dumbell bench press
Cable flies
DB front raises

Wednesday - Legs
Squat
SL DL
Calfraises smithmachine
LEgextention
Leg curl
Calf raises machine

Thursday- Back
Same as monday but replace some with machines

Friday- Chest
Same as tuesday... machines. blalblalba

Saturday- Shoulders
OHP
Lateral raises
Face pull
Cable lateral raises

Sunday - Rest
Pray for gains x F

Most are 4x8 or 3x10-12

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>>42197344
I've found inspiration from these threads m8 so post routine or gtfo

>>42197645
Pplpplx

Just heading into 6th year lifting

Not going to post specifics because my routine is tailored around my strengths and weaknesses.

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>>42197669
could you please post?
I am looking to transfer from a brosplit

Routine my MMA mate recommended for me, thoughts?

AxBxAxx//BxAxBxx

>A
Bench press 5 x 2
Weighted Pull ups 5 x 2
Single leg deadlift 2 x 5
Bulgarian squat 2 x 5
Finish with grip, neck, and abdominal work.

>B
Military press 3 x 3
Weighted Chin ups 5 x 3
Eccentric only pull ups 2 x 2-3
Finish with grip, neck, and abdominal work.

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Alright well I'm a /homegym/ nigga so I do have a limit to what exercises I can do. What am I missing:
AxBrArx
A:
Bench Press 3x5
Overhead Press 3x5
Pendlay Rows 3x5
Pull ups 3x6
x:
Usually a core workout from bodybuilding.com,sometimes running, and sometimes both.
B:
Back Squat 3x5
Power Clean 3x5
Deadlift 1x5-2x5
r:
full rest, absolutely nothing.

>>42197720
Wait, wait, wait. 5 x 2 Bench? As in you do 5 sets of 2?

Other than the fact I'm currently confused to fuck by it, it's good for MMA training, lots of shit to train burst. As for getting chad it's isn't to great.

Friday
2x5, 1x5+ Bench/OHP
2x10-12 Curls/2x6-8 Chin Ups
2x5, 1x5+ Squat
2xF Leg Raises


Sunday
2x5, 1x5+ OHP/Bench
2x6-8 Chin Ups/2x10-12 Curls
1x5+ Deadlift
2x10-12 Reverse Flys


Tuesday
2x5, 1x5+ Bench/OHP
2x10-12 Curls/2x6-8 Chin Ups
2x5, 1x5+ Squat
2x10-12 LTE

>>42197308
Monday: 5x5
Tuesday: distance run
Wednesday: 5x5
Thursday: sprints
Friday:5x5
Saturday: distance run
Sunday:rest

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>>42197308

I was thinking of changing my routine from 3 x full body to upper/lower 4x a week. Something like the below:

>Bench 140 kg
>Squat 200 kg
>Dead 250 kg

U:

>3x3, 3x10 bench supersetted with abs
>6-8 x F heavy rows supersetted with ?
>3xF biceps/triceps supersets
>Something something traps/delts maybe? Or maybe pair delts with rows and traps with bi/tri to save time?

L:

>3x3, 3x10 squats OR 3x3, 3x10 deadlifts
>3x10 Hip thrusts
>What else, calves maybe?


Pls halp, never done a split in my life

>>42197756
5 sets of 2, yes.
"Chadness" isn't really a concern for me 2bh. Besides that, it's an alright routine for MMA conditioning, no?

>>42197839
I mean, you do 2 pull ups then stop, then do another 2 pull ups, then stop and repeat 5 times?

Yeah general compound movements to train your burst power as well as getting good stamina is all you need to at least get into the sport.

>>42197809
Ebin. I would look at the volume per muscle group. You might not have enough volume if you hit every muscle one time only

>>42197778
Powerlifter doing cardio

>>42197739
I always hated the idea of being too autistic to go to a real gym. You limit the amount of exercises available greatly

>>42197869
Weighted, at 2rm, yes. I was a bit skeptical at this part myself 2bh.

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>>42197883

Ah, should have posted the routine as well

ULXULXX

That would be twice a week.

>>42197888
I've just never heard of anyone doing that before, google is your friend for that I guess. Just see if there's any more efficient ways of achieving the same goal, don't want to be wasting those gainz.

>>42197929
Okay, thanks for your input and feedback m8o

I do 3 rounds with 3 minute pause in between and a maximum of 30 seconds between each exercise.

10 pull ups

30 elastik

20 dips

25 jump squats

20 push ups

50 crunches

10 burpees

30 back bends

Then I run to and from the gym which is 3,5km

I do this every other day and swim every other day

>>42198005
Elastik = Rubber band pull aparts

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Based this on a phul template, my legs dobt really need 2x squats or deads so does this seem totally retarded or does it seem ok?

>>42198005
>i just want to get toned, not big teehee
>thinking about joining a spin class

Arnold's golden six but sometimes I ego lift and go low reps

A:
Squat 5x5
Bench 5x5
Incline dumbell bench press 3x8
Barbell rows 5x5
Barbell shrugs 3x8
Barbell bicep curls 3x8
Standing dulmbell curls 3x8
Standing hammer curls 3x8
Skullcrushers with dumbells 3x8
Triceps rope pulldown 3x8

B:
Deadlift 5x5
OHP 5x5
Close grip bench press 3x8
Skullcrushers with dumbells 3x8
Triceps bar pulldown 3x8
Barbell curls 3x8
standing dumbell curls 3x8
hammer curls 3x8


it's basically modified 5x5.

>>42197883
I go out all the time with friends and gf, it has less to do with autism and more to do with the price of gym membership. I inherited my homegym from my older brother and all I've added are $50 mats and a $30 pull up bar, which is like 2 months of gym membership (i've been working out for 6 months). Anyway, do you have any criticism about the routine other than the fact I don't leave my home for it?

>>42198108
lol

>>42198074
No not really, I just don't give a shit about being big or lifting heavy.

I just lige being in good shape and having some muscle, fuck getting "toned"

>>42197308
A (twice per week):
6x8 dumbbell bench press
6x8 upward cable flys (for upper pec development)
6x8 cable lateral raises
6x8 shoulder press machine

B (twice per week):
6x8 cable row
6x8 lat pulldown
6x8 dumbbell row
6x8 dips

C: (leg day, once a week)
6x8 calf raises

I'm on Test-E, that's why I doubled my sets.

Does anyone have 5/3/1 forever and can tell me what the "krypteia" program is all about?

>>42198272
You're a faggot

>>42198128
Is that bad? My arms are lacking muscle so....

>>42197344
>thrrwad
Have a stroke right at the end there?

>>42197370
>Splitting up by body parts
>No standard bench press
>No standard deadlifts

Nigga what

Anyone got a good dumbells only routine. My gym does not have barbell.

>>42198397
gr8 b8 m8 r8 8/88

>>42198454
The dumbbell bench press is one of the best exercises for chest development. It's way better than a regular barbell bench press.

>>42197308
Last year I dropped a lot of weight (+100lbs) and got crazy about going to the gym. Was doing some ppl with lot of added accesories (probably too much volume). I took a trip abroad, vcame back, lost motivation and haven't touched a weight in a year.

Now I'm back. I'm eating right again and I want to go back to the gym. Should I start from scratch? What routine?
PLS HELP

>>42198408
yeah bro that's lake way too many set s for one day

Rate my home bodyweight routine

Glute bridges * 100 3 reps
Leg raises * 25 3 reps
Crunches * 20 3 reps
Stomach vacuums

>Squat 5x5
>Power Clean 5x3-5 / Hanging Leg Raises 5x10

>Bench 5x5 / Band-pull-aparts 5x20
>Push Press 5x5 / Chin ups 5xF

>Deadlift 5x5
>Squat 5x5 / Hanging Leg Raises 5x10

>The Press 5x5 / Band pull-aparts 5x20
>Bench 5x5 / Weighted Chin ups 5x5

A / B means superset
5x5 is 5/3/1 percentages, 5's pro with 2 down sets FSL for the first lift, 5x FSL for the second lift.

upper lower

seated db ohp 3x8
lateral raises 3x8
face pulls 3x10-12
lat pull down 3x12-15

squat/deadlift 3x5
lunges 3x10-12
seated hip abductions 3x12-15
cable pull throughs 3x12-15
calf raises 3xf

i just want tp be thicc
help

Please rate

MONDAY
>Bench 5x5
>OHP 3x6
>Pendlay Row 3x8
>Lat Pulldown 3x12
>Pull ups

TUESDAY
>Squats 5x5
>Romanian DL 4x6
>Tricep Pushdown 3x12
>Dips

THURSDAY
>Bench 5x3
>Dumbbell Bench 4x6
>Upright row 3x8
>Lat raises 3x12


FRIDAY
>Front Squats 4x6
>Deadlifts 5x3
>Incline Hammer curls 3x8
>Barbell Curl 2x12

4 day bro split, bro bro bro

>>42198005
>Mom tries working out for a week.txt

So guys, give me your opinion

TUESDAY
Rowing as Warm up
Bench Press 3x12
Assisted Pull Ups 3x12
Squats 3x12
Some Ab/Core stuff

I just started and I am no stranger to exercise, but never really got into lifting. A few years ago I tried SS and it worked well but I thought I might try going for size for a while, so what do you think? Is doing 12 reps too shallow or maybe not as efficient as doing 5 reps as a beginner?

>>42199177

Ah, I do this on tuesday, thursday and sunday. Forgot to write that right.

chest+tri+shoulder (push)
legs+back (legs+pull)

only split that isnt working hamstrings 4 times a week (any push pull routine) is balanced timewise (upper/lower - 90mins,/45mins.)

3 x 8 Barbell OHP
5 x F Pull Ups
3 x F Push Ups
3 x 10 Barbell Curls

Been doing this 3 times a week for a month and seeing genuine gains. My back is destroyed so no more squats, deads or BOR. I'm focusing purely on upper body

Sunday
Deadlift
Pullups
Power grip pull downs
Bent over rows, T-bar rows, or bodyweight rows
Straight arm pullovers
Face pulls

Tuesday
Bench press
Dumbell Incline press
Dips
Chest flies
Weighted crunches or leg raises
Weighted oblique crunches or leg raises

Thursday
Squats
Pick one:
A. Lunges
B. SLDL and Leg Press
C. Leg curl and quad extension
Calves, seated and standing

Friday
OHP
Upright row
Rear delt pull
Lateral raise
Bent over rear lateral raise
Curls of all kinds for the gurls
Tricep push downs or pullovers

so been doing SS time to add power cleans

can I substitute for rows

my routine would look like this now

A
Squat
OHP
Diddy
Chins

B
Squat
Bench
Row
Diddy

diddy is my favorite I'd like to keep doing it both days

Rate my routine please, what should I change?

#include <iostream>
using namespace std;

int addition (int a, int b)
{
int r;
r=a+b;
return r;
}

int main ()
{
int z;
z = addition (5,3);
cout << "The result is " << z;
}

>>42199811
>>42199811
>lifting for z
>not lifting for girls

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>>42197308
5 day split

chest
bench 3x8
flyes 3x8
incline bench 3x8

arms
curls 3x8
skullcrushers
hammer curls
reverse curls

shoulders
ohp
shoulder press
lateral raises

back
pull ups
heavy rack pulls
bent over rows

legs
hip adductors 3x8
hip abductors
leg extensions
hamstring curls

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nSuns 531 6day squat version.

It's the official "i have nothing else but lifting in my life" routine.
https://drive.google.com/file/d/0B8EbfzFB0mBrS3NERjNCQlNvQ2M/view

>>42199811
>space before parentheses
this isnt javascript fag

Hepburn A Power Phase, 5/3/1 Secondary compounds + Accessories

First two can be found on the Hepburn A tab, I gave up planning accessories on here though, I just do 3x10 for each.

Previous two programs I ran are also in the spreadsheet (5/3/1 Simplest Strength & 5/3/1 Boring But Strong).

https://docs.google.com/spreadsheets/d/1wDjOxShFvZ8_lueL4UK45uZLOXGAaZrwQhpgbpUXTis/edit?usp=sharing

>>42199969
Are you saying my form is whack?

pull:
4x6-8 Barbell rows (not pendlay, the ones where the barbell never touches the floor)
4x8-10 Shoulder width Lat pulldown
3x8-10 Seated cable row
3x12-15 Face pulls
3x10-12 Incline curls / Ez bar preacher curls

push:
4x4-6 Bench
4x8-10 OHP
4x8-10 Low Cable flies
3x10-12 Lateral raises
4x10-12 One arm tricep pushdowns

Legs:
4x4-6 Squat
3x4-6 Deadlift / 4x6-8 Romanian DL
3x8-10 Hip thrust / 3x8-10 Leg press
3x8-10 Leg curl
4x15-20 Calf raises

PPLPPLx

What do you think /fit/? The only thing I keep thinking about is that maybe I should get one more exercise into pull day, as I feel some more volume for the back could do good, but I have no idea what I would add. Maybe another tricep exercise at the end of push day too?

>>42197344
Fpbp. Routine threads should present specific problems and search for specific answers.

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Started lifting again 2 months ago after 1 year hiatus. Im currently running PHAT (slight modifications like always doing compounds 5x5 on strength days and more focus on chins/dips) but have been considering changing to a PPL

This is the way i see it

PHAT pros:
>has been giving me good results so far
>variation is nice (hypertrophy vs strength)
>even though there are a lot of exercises, i feel like all of them have some purpose

PHAT cons:
>some days take a LONG time, upper body strength is an epic journey across the gym
>5 different workouts in a week somehow makes it feel worse if you can't go one day and have to delay it
>deadlifts and squats rotate every week (unless you do both on same day and i feel like that's counterproductive)
>OHP and bench on same strength day

I was thinking of running a PPL but having one workout be strength and the next one hypertrophy, like Push(S) -> Pull(S) -> Legs(S) -> Push(H) -> Pull(H) -> Legs(H). Using barbells for BP/OHP on strength days and dumbbells for hypertrophy. Aim for 5 workouts a week but probably won't always be possible due to high workload during autumn.

What do you reckon?

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How shit is my routine /fit/?

PPLPP setup
Push-Chest/Tri/Shld Mon
Bench-3x6 strength, 4x8-12hyp
Cable flyes-3x12
DB Press(flat/inc)-3x8/12
Fly Machine-3x8/12
Overhead Tri Ext-3x8/12
Cable Tri Pushdown-3x8/12

Pull-Back/Trap/Bi Tues
Deadlift-3x6
Shrugs/ shoulder rolls-3x8/12
Ohp/Seated press
BB Row-3x6
Lat pulldown-3x8/12
Preacher Curl-3x8/12
Single Arm Curl-3x8/12
Hammer Curl-3x8/12

Legs-
Squat-3x6
Hamstring Curl-3x12
Calf Raise-3x12
Front squat or Leg Press-3x12
Various ab stuff

Got this from another forum

Monday/Thursday (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Tuesday/Friday (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Wednesday/Saturday (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
StandingCalf Raises (circuit machine): 5x10-12

What can I do differently to achieve the best results possible?

ABxABxx

Run 3 times per week
1. Distance
2. Intervals
3. Pace Run

Push 1
Flat Bench Press 3x4-6
Seated DB OHP 3x8-12
Incline DB Bench Press 3x8-12
Mini Circuit Of:
-Hex Press 3x8-12
-Leg Lifts 3x14
-Bench DB Flies 3x8-12
Skullcrushers 3x8-12

Pull 1
Pullups AMRAP
Chin-ups AMRAP
Squat-Clean Thrusters 3x4-6
Mini Circuit Of:
-Seated DB HammerCurls 3x8-12
-Weighted Hyperextensions 3x8-12
-Hanging Knee Raises 3x12-14
Lat Pulldown 3x4-6
Superset Of:
-Upright Barbell Rows 3x8-12
-Reverse DB Flyes 3x8-12

Push 2
Standing Barbell OHP 3x4-6
Alternating Deltoid Raise 3x8-12
Superset Of:
-Lower Cable X-Overs 3x8-12
-Diamond Push-ups 3x12
Tricep Pushdown 3x8-12
One-Arm Linear Jammer 3x8-12

Pull 2
Pullups AMRAP
Chin-ups AMRAP
Deadlift 3x8 (Increase Weight Each Set)
Superset Of:
-Inverted Rows 3x8-12
-Wide-Grip Barbell Curls 3x4-6
Superset Of:
-Trap-Bar Shrugs 3x12
-Facepulls 3x8-12
Seated Cable Rows 3x8-12

>>42197308
Shitpost on 4chins x failure (at life)

>>42200288
Are you on steroids?

>>42198108
Fuck man, split up day A into 2 days and enjoy some sunlight.

>>42199192
Is this was people call 'fuckarounditis'?

>>42200115
Ideally include a overhead tricep isolation, helps hit that long head.

>>42200574
Swap a set of curls out for a shoulder exercise, Lat/Side Lat Raises ideally, as you've very little medial delt work compared to a lot of individual isolations.

A
Bench 5x5
Pullups 5x5
(Assistance 1)
(Assistance 2)

B
Cable Rows 5x5
OHP 5x5
(Assistance 1)
(Assistance 2)

Assistance is whatever I think needs work or want to work on for beach muscles.Usually:

Side lateral dumbbell raises
Overhead dumbbell tricep extensions
Curls
Crunches
Leg Press

Fucked up my knee squatting a few years back but I can still run/bike as long as I keep the knee consistently stretched/strengthened so I just don't do squats/deads anymore cause I don't want the risk. I can accomplish my fitness goals without them so F it I guess.

>>42200707
Looks pretty complete pal, but I'd wanna through in a small amount of core work, probably superset in. Hyperextensions and Leg Raises would be noice.

>>42197344
So isn't it a good idea to share our highly individual routines, we with our goals and results, so that others can learn and share knowledge? You fucking faggot.

>>42201534
Thanks, friend. I'll try doing that tomorrow. Would it be best to work core everyday? Or maybe every other day?

Here's my 5/3/1, the dips/chins are pretty exhausting, I'm thinking of how to better spread them out, any tips? On that and anything else

Day 1
Press 5/3/1
Joker Set (optional)
Bench Press 3-5x5-8 FSL
Dips Shoot for 50
Curls (hammer/reverse) 3x10

Day 2
5x3
Deadlift 5/3/1
Joker Set (optional)
Front Squat 3-5x5-8 FSL
Chin Ups (Varying Grip) Shoot for 50
Ab Wheel 5x10

Day 3
Bench press 5/3/1
Joker Set (optional)
Overhead press 3-5x5-8 FSL
Dips Shoot for 50
Dumbbell Rows 5x10

Day 4
5x3
Squat 5/3/1
Joker Set (optional)
Deadlift 3-5x5-8 FSL
Chin Ups (Varying Grip) Shoot for 50
Leg Raise 5x

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>>42197308

>>42198275
Not read it, but heard from someone else that it's just a periodization scheme for athletes. Not the kind of revolutionary new shit I think it's been hyped up as. Might be wrong, am drunk.

>>42201867
NP.

Start with an exercise every other day and see how you feel after that.

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Pls r8. It's ABAxxBAB

>>42198454
>good db stuff
Goblet squats
Pistol squats
Lunges, front side rear
Step ups
Box jumps
SLDL/Romanian DL
Think I saw db single leg deadlifts on a poster at a gym once
DB bench (like other anon said, top tier)
Kroc rows
Flies, all sorts
OHP (can be neutral or prone grip or both, one arm or both arm, strict or push (do both))
Arnold press
Incline presses at various angles
Vertical face pulls (kneel on incline bench facing backwards, hang arms behind bench, if that makes sense)
Various curls obv
Kickbacks
Skullcrushers and shit maybe. Don't drop them on your fucking head
Probably lots more.

Do all these. You likely won't have much weight so do a fuckton of reps. I don't care what fat powerlifters say, if you get out of breath doing 20 reps in a set, boy you ain't strong.

Where do i find a routine that can be done with a bench/barbell and 2 dumbbells + weight ofc.

>>42199811
>declaring and instantiating r instead of just returning a+b
That is why noone will remember your name.

>>42198689
what results are you getting from this?

>>42198677
>tfw no one is reading it

>>42199811
>
{

Your posture is all wrong

>>42197308
jack off x failure

>>42197720
Ad some speed work and you will be good.

>>42198272
Just do 8/6/3 verison of 5/3/1 with a shit tone of chest ans shoulder work.

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R8. Suggestion welcome.

>>42204381
3 days a week

Been on ICF 5x5 for about a year and a half on and off but have been running it for about a total of a year. 2 days per week due to uni. Rn I'm doing the chin ups on day A and dips of day B. Squats are 3x5 tho

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>>42204464
Why ICF instead of SS or SL? Are you finding that all the added stuff is helpful?

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Texas Method with some modifications. I started at the beginning of the month.

Monday
Back Squats 5x5 (90% of 5rm)
Bench Press or Press (alternate) 5x5 (90% of 5rm)
Deadlift 2x3

Wednesday
Front Squats 3x3
Bench Press or Press (alternate) 3x5 (at last Monday's 5x5)
Back Hyperextensions 3x10
Pull-Ups 5x10
Decline Sit-Ups 3x10

I tend to superset the hypers, pull-ups, and sit-ups

Friday
Back Squat 1x5 (try for new 5rm)
Bench Press or Press (alternate) 1x5 (try for new 5rm)
Power Cleans 5x3
Incline DB Bench 5x10
DB Rows 5x10

The Incline DB and the DB rows I do at relatively low weight because I'm worried about volume for upper body and didn't know where else they should go. Thoughts?

>>42202450
My ass went from Hank Hill tier to pretty good considering I don't lift weight tier in a little over a year so I'd say it works well. I also throw some other ass exercises in there a rotate them around, I started out with bodyweight squats but they fucked my knees up and made my quads too big.

>>42197308

A x B x C x Z
D x E x F x Z
A x B x C x Z
x S x S x Z x

D x E x F x Z
A x B x C x Z
D x E x F x Z
x S x S x Z x


Z
anything that was particularly weak during the week. usually something for wrists, quads or triceps. sometimes extra stretching work. sometimes some extra sets of DL or pull ups or whatever sucked that week. or sometimes nothing, if i feel i need an extra rest day

S
"deload" week. same intensity, less volume. i choose the weakest exercises during the last 3 weeks to focus on. usually 4 exercises per day, 3 sets each. but may vary according to my fatigue.


A

leg extension 1 x 30 / 1 x 22 / 1 x 15 (increasing weights)
leg raise 3 x 12
squat 3 x 8
pull up 3 x 5
ohp 3 x 8
B

squat 3 x 12
push up 3 x 10 (with weights)
dl 3 x 8
calves 1 x 28 / 1 x 25 / 1 x 22 (increasing weights)
bar row 3 x 10
C

leg extension 1 x 30 / 1 x 22 / 1 x 15 (increasing weights)
push up 3 x 10 (with weights)
leg lateral raise 3 x 13
squat 3 x 8
pull up 3 x 5
D

squat 3 x 8
dl 3 x 8
calves 1 x 28 / 1 x 25 / 1 x 22 (increasing weights)
plank 3 x 1:30
knee flexion 3 x 15
E

squat 3 x 12
pull up 3 x 5
bar row 3 x 10
push up 3 x 10 (with weights)
ohp 3 x 8
F

squat 3 x 8
dl 3 x 8
calves 1 x 28 / 1 x 25 / 1 x 22 (increasing weights)
lunge 1 x 12 / 1 x 8 / 1 x 5 (increasing weights)
ab twist 3 x 10 (with weights)

>>42205646
btw i also train cycling about 1h/2h every day.