Here's a poor man's workout routine I do. Would appreciate constructive criticism on how to improve it by spending the least amount of money possible. Primary goal: Strength. Secondary goal: Size. I am also an idiot. May as well get that out in the open right now.
Day 1:
- Pull ups: 5 sets of 5. I switch between pronated and supinated grip each week. When I get to the point where I can't pull myself up anymore before finishing the set, I make up for it by doing just the eccentric portion of the reps. 10 seconds going down.
- Push ups with hands at shoulder width, elbows tucked in, and with a back pack loaded with enough crap to weigh 25 pounds: 5 sets of 7.
- Crunches/sit-ups (I can't tell the difference between the two, but I know enough to refrain from working the hip flexors while doing this exercise): 5 sets of 10.
Day 2:
- One legged squat with the 25 pound bag as a weight. Sometimes I'll wear it, sometimes I'll hold it in front of me: varies from 5 sets of 5, 3 sets of 10, and 10 sets of 5 every week.
- One legged calf raises with the 25 pound bag as a weight: 3 sets of 12.
- Double legged calf raises with the bag: 3 sets of 10.
Day 3:
- Day 1 routine
Day 4:
- Day 2 routine
Day 5:
- Day 1 routine
Day 6:
- Day 2 routine
Day 7:
- Off
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