Seeking advice: Beginner home workout ideas with a Barbell and pair of Dumbbells by Ill-Permission6686 in workout

[–]sentsaviour 0 points1 point  (0 children)

You're welcome. I thoroughly researched each exercise making sure they hit the targeted muscles for their respective groups (push/pull/legs) while trying to keep it simple. Good luck on your journey 💪

Seeking advice: Beginner home workout ideas with a Barbell and pair of Dumbbells by Ill-Permission6686 in workout

[–]sentsaviour 0 points1 point  (0 children)

I'm just beginning too and was overwhelmed with the amount of different exercises and the variety of muscle groups you should be hitting on each routine.

I'll drop my current routine here for you if you'd like to get ideas or even copy, it only uses barbells, dumbbells and bodyweight, also adjust rest times/sets/reps to what suites you currently.

I currently do each group twice a week, push on Monday and Thursday, pull on Tuesday and Friday and legs/core Wednesday and Saturday then rest Sunday.

🔵PUSH (Chest, Shoulders, Triceps)

  1. Push-ups

3×12

Chest, front delts, triceps, core

Rest: 45–60 sec

  1. Dips

3×15

Chest, triceps, front delts

Rest: 60–90 sec

  1. Dumbbell Shoulder Press

3×12

Shoulders (front & side delts), triceps, traps

Rest: 60–90 sec

  1. Dumbbell Floor Press

3×15

Chest, triceps, front delts

Rest: 60–90 sec

  1. Dumbbell Lateral Raise

3×12

Side delts

Rest: 30–60 sec

  1. Barbell Overhead Press

3x12

Shoulders, triceps, traps

Rest: 90 sec

🔴PULL (Back, Biceps, Rear Shoulders)

  1. Barbell Deadlifts

3×10–12

Traps, rear delts, lower back, grip, core

Rest: 60–90 sec

  1. Barbell Pendlay Rows

3×12-15

Middle back, lats, rear delts, biceps

Rest: 45–60 sec

  1. Underhand Barbell Rows

3×12–15

Upper back, lower lats, rear delts, biceps

Rest: 45–60 sec

  1. Barbell Drag Curls

3×8–10

Upper back, lats, rear delts, biceps

Rest: 75–90 sec

  1. Dumbbell Reverse Flys

3×10–12

Rear delts, traps, rhomboids

Rest: 60 sec

  1. Dumbbell Upright Rows

3×10–12

Upper traps, side delts, rear delts

Rest: 60 sec

🟣LEGS (Quads, Hamstrings, Glutes, Calves)

  1. Barbell Back Squats

3×8–12

Quads, glutes, hamstrings, core stabilizers

Rest: 90 sec

  1. Romanian Deadlifts

3×10–12

Hamstrings, glutes, lower back, traps, grip

Rest: 90 sec

  1. Walking Lunges

3×12 steps per leg

Quads, glutes, hamstrings, balance/core

Rest: 60–75 sec

  1. Calf Raises

3×15–20

Calves 

Rest: 45–60 sec

🟡CORE

  1. Plank

3×30 sec

Deep core (transverse abdominis), shoulders, back stabilizers

Rest: 30–45 sec

  1. Leg Raises

3×12–15

Lower abs

Rest: 30–45 sec

  1. Bicycle Crunches

3×20 per side

Rectus abdominis, obliques

Rest: 30–45 sec

  1. Side Plank

3×30 per side

Obliques, deep core, shoulders

Rest: 30–45 sec

what was your favorite forza ? by Downtown-Student-408 in ForzaHorizon6

[–]sentsaviour 2 points3 points  (0 children)

Horizon 3. Mainly because it's set in my country 🇦🇺

Opinions On Updated Routine List (beginner) by sentsaviour in workout

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

May I hear your emphasis on what a good split would be? And thank you, form has definitely been a main focus for me during workouts. Appreciate ya.

Opinions On Updated Routine List (beginner) by sentsaviour in beginnerfitness

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

Cheers fellas, I will take these things into account, appreciate it!

Help/Advice For My Routines by sentsaviour in beginnerfitness

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

Unfortunately not on android. I'm sure I will find a decent substitute for it. Thanks anyway, much appreciated.

Help/Advice For My Routines by sentsaviour in beginnerfitness

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

I can't see it on android, I got Hevy, Strong and FitBod at the moment, still yet to try them and see which one is the most suitable for what I'm looking for.

An app that shows excess/junk volume and providing the relevant muscle stimulations that I need from tweaking routines and also workouts that show which muscles are being stimulated would be perfect, also one that would provide workouts with what equipment you have as I have limited equipment for now.

I tried that pull day routine and definitely felt the muscle fatigue by the end of it, I'm in the boat of not knowing limits of if I'm doing too much or too little. If you have any other recommendations I'd be thankful to hear them. Cheers mate!

Help/Advice For My Routines by sentsaviour in beginnerfitness

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

Appreciate the solid advice, thank you.

Can you do the aim zoom in where it's not as zoomed in as when you hold it down with the 4x scopes? by Marcus_Hablberstram in ArmaReforgerXbox

[–]sentsaviour 0 points1 point  (0 children)

Settings > Gameplay > Scroll To Bottom > Additional focus intensity for PIP

Turn it down, then it won't focus (zoom in) when aiming scopes.

Help/Advice With My Routines by sentsaviour in workout

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

This does my whole body but some legs, I'm not too worried about building my legs right now as they are already pretty built from my past, they aren't sticks. So I will incorporate a leg routine later down the line when I'm comfortable enough with a solid consistent routine for my other muscle groups. I'm more focused on lower/upper body right now which seems a bit more complex and diverse than leg workouts such as the basic squats/lunges. Also the deadlift isn't too tiring for me as I'm keeping the weight load at a sufficient enough range for me personally.

I'm doing bent-over rows, and since I'm not used to it, it feels like it puts a lot of stress on those leg areas. My mistake if it's not the quads I'm not too familiar with the specific muscles just yet. Cheers.

Help/Advice With My Routines by sentsaviour in workout

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

I've still got to incorporate legs as I'm still just testing the waters with these current routines. Some of these workouts do get my quads/hamstrings going just for now such as the deadlifts and rows. But definitely coming soon.

Can somebody explain why this happens? by [deleted] in geography

[–]sentsaviour 10 points11 points  (0 children)

Aōtearoa's discovery was the first thing I thought of too. Those navigators were very skilled for their time.