I’ll send my workout regiment because I recently wrote it outI will give two versions of my workouts - quarantine, and gym. For the past few months my quarantine workouts have been solely at home, but as the gym has just reopened I have alternated between my gym and quarantine workouts (3 days at the gym and 3 days at home, rest).
I’ll start with my gym workouts (DB=Dumbbell, KB=Kettlebell) Day 1 (Push - Triceps, Chest, and Shoulders) (Duration: 2 1/2hrs);
4x12 (each arm) Unilateral DB Neutral Grip Chest Press with an isometric hold on the arm that isn’t pressing.
4x12 DB Together Neutral Grip Chest Press (I push the dumbbells together)
4x15 Plate Chest Press (I interlock my fingers between two weight plates)
4x8-10 Upright Chest Flies (on the machine) 4x12 DB Chest Flies
4x10 DB Overhead Preas
4x10 Incline DB Shoulder Press
3x10-12(each arm) Unilateral Chest Press (on a plate machine)
4x12 Weighted Dips
4x10 Tricep Pushdown machine
4x12 Tricep Press (cable machine)
4x12 (each arm) Unilateral Tricep Press (Cable Machine)
4x15 Resistance Band External Rotation
Day 2(Lower Body): Duration (2hrs)
4x12 (each leg) Calf Extension (on a machine) 4x12 Leg Press (on the machine)
4x12 (each leg) Glute Kickbacks (machine)
4x20 Bodyweight Rock-back Calf Raises
4x10 Leg Extension
4x20 Bodyweight Rock-back Calf raises
4x10-12 Leg Curls
4x20 Bodyweight Rock-back calf raises
3-4 sets of walking KB lunges
4x10-15 KB Goblet Squat
4 sets of KB Clock Lunges
4x30 KB Calf Raises
4x40 Physioball Hamstring Curls, 1 set after to failure
4x60seconds Wall Sits (with a plate on my lap) If I’m up to it, I’ll do 4x12 DB Bulgarian Split Squats
Finisher: 4x8-10 Heavy Leg Extension
4x8-10 Leg Press Machine
4x10 Calf Extension on the leg press machine
Day 3 (Pull - Biceps and Back) (Duration 2 1/2hrs)
4x12 (each arm) Unilateral DB Kneeling Rows 4x10 (each arm) Alternating Unilateral DB Curls
4x10 (each arm) Alternating Unilateral DB Hammer Curls
4x15 Cable Machine Bicep Curls
4x10 Close Grip Cable Machine Seated Rows 4x12 (each arm) Plate Machine Rows
4x10-12 Neutral Grip Pull-ups
4x10 Pull Down Machine
4x10 Bicep Curls (weight machine)
4x10 Bicep Curls (bar)
4x10 Pronated Bicep Curls (bar)
4x10 Weight Machine Rows
4x15 KB Trap Raises
4x15 (each arm) KB trap raises
Finisher: 4x30 Alternating Unilateral Resistance Band Bicep Curls, sometimes I fail before 30
When I say plate, I mean I’m holding 1-2 plates in my hands.
Day 4: Push Duratio: 3hrs
4x15 Plate Chest Press
5x6-8 Bench Press
4x15 DB Chest Flies
4x8-10 Military Press
4x10 DB Overhead Press
4x20 Alternating Incline Shoulder Press
4x15 DB Chest Press
4x15 Plate Raises
4x20 Bodyweight Dips
4x12 (each direction) Plate L-Raises
8x20 Resistance Band Tricep Press
4x12 (each arm) Unilateral Band Tricep Press 4x25 Elevated Tricep Dips
4x20 (each arm) DB Tricep Kickbacks
4x15 (each arm) Resistance Band External Rotation
4x18-20 Diamond Pushups
4x12 Incline DB Chest Flies
4x12 (each arm) Unilateral DB Chest Press
Day 5: Lower Body Duration (2 1/2 hrs) 4x30(15 each leg) DB Walking Lunges
4x15 Plate Goblet Squats
4x12-15 (each leg) DB Bulgarian Split Squats 4 sets of DB Clock Lunges
4x30 Plate Calf Raises
4x40 physioball hamstring curls, 1set to failure 4x60 seconds wall sits with a plate on my lap 4x20, 1x30 (each leg) Plate Elevated glute raises
4x35,
1x40 Elevated Calf Raises
4x30 Glute and Back Extensions
4x15 (each leg) Unilateral Elevated Calf Raises
4x60steps Plate Farmers Walk with the Calves raised
4x20(each leg) Unilateral Plate Calf Raises
Day 6: Pull (Duration: 3+ hrs)
4x20 (each arm) Plate Kneeling Rows
4x25 Plate Hammer Curls
4x20 Waiter Curls
4x40 Alternating DB Bicep Curls
4x40 Alternating DB Hammer Curls
4x12-15 DB Zottman Curls (3seconds on the eccentric
4x12-15 Chin Ups
4x40 Resistance Band Seated Rows
4x12-15 Neutral Grip Pull-ups
4x60 Alternating Resistance Band Seated Rows
4x10-12 Pull-ups
4x10 Barbell Bicep Curls
4x12 Barbell Pronated Curls
4x20 Inverted Rows
4x15 Pronated Plate Curls
4x15 Plate Curls
4x20 Plate Bent -over Rows
4x30 Plate Shrugs
4x20 Headbangers
4x30 Unilateral Plate Shrugs
4x30 Alternating Resistance Band Bicep Curls 4x30 Scapular Pull-ups
4x12-15 Pronated Pull-ups
4x12 Trap Plate Raises
4x20 Resistance Band face pulls
Used to do 3hr core workouts at night with some bench press but I haven’t done them in a while.