Hello everyone..
i've posted a similar post like this in the past about my routine which i've seen some good resultes with it (lost some belly fat and overall weight ,i'm finally able to do push ups,built some muscle,and recovered from shoulder injury)..
now i weigh 95 kgs (i was stuck at 110 kgs)
but it's time to change it..i made simple changes,i've added more pulling exercises (you know, to improve posture)
i have access to a pair of dumbbells and a resistance band only..
here is the workout ( full body workout, i do it 3 times a week)
3 Sets of:
1—goblet squats : 15 reps
2--bicep curls : 12 reps
3--bent over dumbbell rows :10-12 reps
4—band face-pulls: 15-20 reps
5—push-ups: 8-10 reps
6--floor Triceps extension (one armed skull crushers): 10 reps
7—Romanian dumbbell deadlifts: 12 reps
8--external rotation: 15 reps
9—band pull aparts: 20 reps
10—hammer curls:10-12 reps
11--set ups : 15 reps
12—floor leg lifts: 10-12 reps
(and i do carried walks and a plank routine for a finisher)
i used to do cardio (HIIT) on an elliptical trainer on my rest day,but the trainer has been broken..
so on my rest days i do a mini workout that is:
3 sets of:
1-bodyweight squats
2-Glute bridges
3-planks and side planks
4-band face pulls
5-overhead presses
6-band pull down (for lower traps)
i do 100+ band pull aparts daily
and i started to walk more (3-4 houres a week).
now my bigest concern is if i'm overtraining my biceps because of the too much pulling
that i do everyday..but i feel fine,nothing sore and no pains..
what do you think ?