Follow along with the video below to see how to install our site as a web app on your home screen.
Note: This feature may not be available in some browsers.
👋Hello, please SIGN-UP FOR A FREE account and become a member of our community! You will then be able to start threads, post comments and send messages to other members. Thanks!
Since your beginning back up, and your goal is to get rid of the “dad bod” which has been a common thing with quarantine. I would say whatever program will fit your current situation.
Do you do cardio at a gym or home?
I hit every muscle twice a week. Large muscles like chest/back/legs for a total of 20-25 hard working sets per week. Smaller muscles like shoulders/biceps/triceps about 10-15 hard working sets. I’ll mix in abs/calves/forearms where it makes sense, usually 4 times a week for each but with a higher rep range. I usually do them to allow a little extra rest between exercises for a larger muscle group. Cardio is everyday, but I’ll base how much I do with how active I’ve been outside the gym for that day. So like yesterday I mowed the lawn so I didn’t need much extra cardio, today I’ll do more.
The key is finding what you like and what you can consistently do each and every week. You should look forward to going to the gym not dread it. Sure it should be hard, but it should be a satisfying and enjoyable hard, not a depressing hard. If that makes sense.
I like to do a body part each day. Monday - Chest, Tuesday - Arms, Wednesday - Back, Thursday - Shoulders, Friday - Legs, Saturday - Chest / Arms, Sunday - Back / Shoulders
I incorporate legs three times of the week and also abs at least three as well. Cardio for me has been my downfall.
Day 1- Chest and Back
Day 2- Legs, Abs
Day 3- Shoulder, and Arms
Day 4- repeat day 1
Day 5- repeat day 2
Day 6- repeat day 3
Day 7- off
I noticed the best results as far as physic and strength with this split.
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.