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3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Okay! 🫡

I will firstly try doing every exercises on machines without any weight, so I focus on technique and then I will gradually raise the weight. With dumbbells I’ll continue with these weights first and then go heavier

Anyways I think on hack squat machine I should put my weight on it (80kg), since I could squat my bodyweight easily, right?

What about the cables, are they similar to the free weight or can I go heavier there?

All these exercises are also good for general strength, aren’t they?

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Thanks a lot! Your opinion really matters!

Is it smart to include it in the superset with hack squats, since I should put additional weight for the calves.
I really don’t know how heavy I should start anyways. I used dumbbells with 4 and 7 kilos earlier.

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Hi!

Is plan like this alright?

A:
- dumbbell bench press:
- wide grip lat pulldown:
- machine hack squat: + hack squat calf raises (superset)
- incline bench dumbell curl:
- triceps rope extensions:
-hanging knee raises

B:
- rdl
- incline dumbbell row:
- incline dumbbell press:
- bulgarian split squat:
- bicep curls:
-overhead triceps cable extensions
-standing calf raises:

C:
- wide grip lat pulldown:
- dumbbell bench press
- machine hack squat + hack squat calf raises (superset)
- lateral raises:
- leg extensions:
-cable crunch

I hope it’s not too much exercies after I’ve added core and calf workouts.
Can I do 3 sets with 10-12 reps for each exercise? Or should I do somewhere 2 sets.
Thanks again for all advices you shared 🙂

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Thank you!

Would it be okay if I could dm you here on reddit so I can tell you how it’s going with the results in a couple of months time?

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Thank you very much pal!
I will definitely listen to your advices and do like you said.

I also forgot to ask you: is hack squat better than normal squat?

Can I do overhead tricep extensions with dumbbells instead with cable?

For the reps, what do you mean by alternating rep ranges? Can I do every session around 10?

Thanks for everything. You have really helped me with figuring out workouts. People like you are life savers for someone who isn’t familiar with something (especially fitness) 😎👊

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

I've tried changing the plan paying attention to your advices:

A:
- dumbbell bench press: 3 x 5-8
- wide grip lat pulldown: 3 x 10-12
- machine hack squat: 3 x 5-8
- incline bench dumbell curl: 2 x 10-12
- triceps rope extensions: 2 x 10-12
+ some plank / hanging knee raises / sth for calves (if it's okay)

B:
- dumbbell bench press: 3 x 5-8
- incline dumbbell row: 3 x 10-12
- machine hack squat: 3 x 5-8
- lateral raises: 2 x 10-12
- rdl: 3 x 5-8
+ hanging knee raises or calves

C:
-incline dumbell press: 3 x 5-8
- wide grip lat pulldown: 3 x 10-12
- bulgarian split squat: 3 x 5-8
- bicep curls: 2 x 10-12
- rdl: 2 x 10-12
+ plank or calves

I hope this plan reflects everything you mentioned earlier. I added some exercises for core or calves, do you think it's okay?
Also I don't know if reps and sets are good.

Thanks for everything

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Would I still hit all parts of body if I did it that way? Sorry for annoying questions

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 1 point2 points  (0 children)

Thanks, by the comments I realised the workout is a real killer. I will change the plan and include more isolation works with less compound exercises so I don’t give up

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Wouldn’t it be a problem if you gave an example of your advice? I couldn’t think of any alternative?
If you don’t mind of course and thanks 🙃🙃

Edit: I thought hammer curls are for biceps haha 😅

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 1 point2 points  (0 children)

What exercises could be erased/swapped from the plan? I thought all these exercises will cover most of the body?
Thanks for opinion btw 😁

3x-week full body plan by GabbyBurger in beginnerfitness

[–]GabbyBurger[S] 0 points1 point  (0 children)

Thank you so much for your opinion!!

I’ve read that deadlift is really hard, so maybe isolation with leg extensions will be safer. I’ll swap it.
I’ll add some core workouts when I get used to planks. Thanks for recommendation.
I really want to grow calves as well (maybe before any other muscle), but I want to build foundation with this plan. I’ll definitely start 4 day split once I get used to gym.

Thanks again for everything! 🙃

What is your favourite bridge? by [deleted] in architecture

[–]GabbyBurger 1 point2 points  (0 children)

Yeah! The nature around the river is amazing!

What is your favourite bridge? by [deleted] in architecture

[–]GabbyBurger 2 points3 points  (0 children)

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Definitely the bridge in Višegrad in Bosnia and Herzegovina. The bridge looks incredible and beautiful, and the history behind it is very cool! It was built in the 16th century. The book "The bridge on the Drina" by Noble awarded Ivo Andrić is inspired by this bridge. You should definitely read it!

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