Summer Challenge For Myself

[TheLukieBaby]

This is my current workout, but I am getting a pull up bar and heavy ropes this week. Let me know what you would suggest I'm 5'10" 160 lbs

Day 1
45 lbs dumb bell chest press & Dumbflys (x4) super set
45 lbs dumb bell chest press & Dumbflys thumbs in (x4) superset
30 lbs dumb bell fly & wide push ups to failure (x4) superset
25 lbs chest press, flys & push up (failure)

Jog: 3 1/2 miles


Day 2

Boxing mit work (3 min round) x2
Bob and weave drill with rope (3 min round) x2
Jumprope (3 min round) x3
500 sit ups

Day 3
Hammer Curls x3
Skull Crushers x3
Standing bicep curls x3
French Press x3
Kick Backs x3
Wrist Flexon x3
Concentration Curls x3

Day 4
7 Mile jog

Day 5
Shoulder shrugs x3
shoulder press, shoulder lifts(not sure if that what they are called hold them like shrugs then lift to your sides) and standing flies (super set) x3
Standing shoulder press x3


Day 6
5 Mile Jog

need some help brehs. I don't always eat enough protein, but I am working hard to do better at that. I would like to do maybe a more effective workout since it seems like some days I am working too hard for too little results

 

[vidyagamer]

where the fukk are your deads and squats.

 

[Young_and_Reckless]

No legs huh? Terrible.

 

[Benny P]

 

[TheLukieBaby]

I don't have access to a gym just free weights?

What's a good free weight leg workout

 

[Majestyx]

squats, lunges, deads, calf raises...

 

[TheLukieBaby]

I added legs im very sore today smh

 

[GoFlipAPack]

I added legs im very sore today smh

stope acting like a bytch. You dont want to be one of those dude with the upper body of a god with the lower body of a do you?

 

[TheLukieBaby]

shyt got to put in the work.

Anyone have a good circuit training for heavy ropes?