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I made a quick and easy beginner workout routine for all of us. It's time we get out of this rut and start feeling good about ourselves and exercise is an excellent way of doing that. ### WORKOUT A ### ### WORKOUT B ### 3x5+ Barbell Rows 3x5+ Chinups 3x5+ Bench Press 3x5+ Overhead Press 3x5+ Squats 3x5+ Deadlifts Last set is AMRAP (As Many Reps As Possible) Alternate between A and B for 3 days a week with one rest day between ### GUIDELINES ### * Add 2.5 lbs to upper body lifts each workout * Add 5 lbs to lower body lifts every workout * If AMRAP set > 10 then double the weight added next workout * If total reps < 15 then deload by 10% next workout * Can't do 3x5 chinups? Use a lat pulldown machine until you can * Add 5 lbs to upper body lifts every other workout if you can't add 2.5 lbs * Add two days of cardio/conditioning ### FINDING YOUR STARTER WEIGHT ### * Start with just barbell and do five reps * If done easily with good form add 10-20 lbs * Repeat until either form or speed falters significantly from previous set * This is now your starter weight * Rest and continue lift at this weight ### CARDIO/CONDITIONING ### * One day of low intensity for 15-30 minutes (jogging, cycling, walks) * One day of high intensity for 10-15 minutes (HIIT, Tabata, circuits) Thoughts?

I don't have gym and I only have 15 lb dumbbells. My daily routine goes something like this: -stretches -20x push-ups (wide) -30x sit-ups -20x curls -20x squats -20x dumbell rows -20x push-ups (narrow) -30x twist sit-ups -20x squats with 30lb weight -'superman' back exercise (varying amounts/times) -yoga with variation all over the place depending how I feel that day works pretty well, I wasn't exactly noodle-armed before I started doing it but it keeps me in shape.

>>49796 Just get a membership at a gym. It's really worth it.

>>49796 Thanks for sharing, Lain. Gonna try it on this week

>>49797 image is a decent summary for calisthenics at home. A popular book you can find online is "convict conditioning" which covers isometric exercises. Personally i dont like the idea of going to gym currently. If you get an empty gym cause you can work out at off hours i would prolly take the opportunity.

>>49800 I hate when "workouts at home" have a pullup bar. I don't have that at home.

>>49801 If you cant get a bar - a practical alternative for similar training is elastic bands.

do either squats/deadlifts or pressing movements as your first lift, keep rows as the last. rows are just an assistence lift for deadlifts, you dont want to waste your energies on that. seems fine otherwise.

>>49800 This is amazing Lain, ty <3

>>49797 ech, I just really hate going to the gym, and I'm also poor as soykaf

Just buy/pirate starting strength by Mark Rippetoe. It is easily best book for newbs.

>>49812 What is it you hate about the gym? >people judging me for being dyel nobody gives a soykaf >bad music bring headphones >smells of sweat and depression Ok, I'll give you that one

>>49818 Here you go. Downloaded it for you guys.

>>49812 You are just lazy, comfort seeking DYEL. Go for three months three times a week using Starting Strength routine and come back here.

>>49823 it's an extension of my general agoraphobia >>49834 no

Read the VN: http://www.katawa-shoujo.com

>>49793 This is plan is trash (squat and dl at the end). Show your physique

>>49891 >squat and dl at the end How is this trash? >Show your physique No. Get your rocks off somewhere else.

>>49848 That's fan material, those guides, or is that also part of the VN official stuff?

>>49801 Doorway pull up bars are pretty cheap but yeah, even the gym in my fancy apartment doesn't have one.

>>49897 Doorway bars will destroy your door and floor if you got any other people around the house - they will smash them down. So better to avoid if you plan to move out and hand the place over without trouble. Thats why i recommended rubber bands as a save alternative. Personally i go jogging in the woods that also has a small training course including pull up bar & monkey bars. I know city also has public open air gyms but never used those even before rona.

>>49915 >Doorway bars will destroy your door and floor if you got any other people around the house - they will smash them down. wait what? >Thats why i recommended rubber bands as a save alternative. How do you mean?

>>49917 Basically you put the bar up you dont pay attention for a moment and someone will walk by and smash it down unintentionally. Its heavy enough to damage the floor while going down. And even if it hangs perfectly - it will still rub on the frame and slowly damage the frame although its probably not an issue since you can just repaint. As for rubber bands - you can do rows with them for a decent replacement exercise. It wont target perfectly identical muscle groups but its a easy and cheap solution that works. Theoretically you can do ghetto pull downs with bands for a real pullup replacement but practically ive never seen it happen because it requires a high spot to attach the band to so you can pull down which isnt something i ever found unless you like adventourous stuff like putting it over the door and hoping it wont come down smacking you full force in the face.

>>49915 gymnastic rings are an option too. i have a pair of those and they're fine for pullups.

>>49919 >Basically you put the bar up you dont pay attention for a moment and someone will walk by and smash it down unintentionally. Its heavy enough to damage the floor while going down. And even if it hangs perfectly - it will still rub on the frame and slowly damage the frame although its probably not an issue since you can just repaint. Oh, I thought you simply bolted/screwed those into the doorframe and when leaving you simply fill in the wood with epoxy and paint over. Removable ones sure make your statement more sensible. >Theoretically you can do ghetto pull downs with bands for a real pullup replacement but practically ive never seen it happen because it requires a high spot to attach the band to so you can pull down which isnt something i ever found unless you like adventourous stuff like putting it over the door and hoping it wont come down smacking you full force in the face. Yeah, you'd need to setup a hook or something.

>>49893 > How is this trash? Because both exercises are engaging a lot of muscles and are very exhausting. If you put them at the end of the workout, you're cutting in half the potential gains. Because you simply won't be able to do as many repetitions as you would if you were fresh. Also, if your goal is strength then better approach will be something like stronglifts. If you are scared of showing off your physique, and you are dropping some soykafty advice, then it's simply because you are looking like your plan.

>>49959 >dropping some soykafty advice What kind of fuarrrking advice have I given in this thread, nigger? "Just get a membership at a gym. It's really worth it." Literally the only "advice" ITT by me. Post your own fuarrrking physique, homo

>>49793 This is not a good routine for beginners. >>49830 Starting strength is really good for newbs but you'll have to move to another routine after reaching a good level in strength to avoid becoming a quadzilla

>>49961 >This is not a good routine for beginners. Yes it is

>>49793 Isn't this just GSLP?

>>49793 I started with >10 pound curls - 25x or at least as many as I can/ 3 sets >25 squats - 3 sets >20 pushups - 3 sets >Run/walk 1 mile

>>49793 artificial weights disgust me idk for sure why , probably a symbol of hierarchy .