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Anonymous
>>145139
To start with, I think for what you want, you're doing far too many seperate exercises when similar or better results could be achieved sticking to much fewer exercises.
I think you could streamline that entire workout into squats, push-ups, dips and pull-ups... adding deadlifts with a barbell , cleans and bench press too.
Those exercises will target your entire body in the best ways possible, without the need for an endless stream of marginally different dumbell exercises.
As for reppage. You want to be mixing it up. Have strength days where you do high intensity/low reps exercises. You'd add weight to bodyweight exercises and do less of them and go for heavy on the barbell/dumbell ones.
Other days you'd go for metcon endurance strength, so you'd use bodyweight only (or very light vest weight) on the pull-ups and so on... and lighter weights on the barbell, with a higher number of reps.
So maybe on the big explosive strength days, you would do 5 sets of 3 reps, going for max weight on everything. Then on the alternate strength days you'd do 4 sets of 10 reps on everything... or pyramid things like 21-15-9...
There are a myriad of possibilities... you could look at something like Crossfit, for inspiration on different rep/set layouts for different purposes, or you could just go with crossfit or a similar workout program.
I'd also recommend Starting Strength, in relation to the whole barbell thing. Just doing Starting Strength (very basic, core lifts) for a few months, will make you massively stronger and faster than you are now... you could throw in Hiit on off days to make sure you have that aspect down too.
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