Please see my routine
I work most of my time typing or writing. I got myself a bench, a squat rack, a barbell, a dumbbell. I told the shopkeeper that I don't get time to exercise 1-2 hours at a stretch and so he has provided me a exercise plan and a diet plan. Please consider reviewing this routine. This is not like the routine that the neighborhood boys do at gym, so I am worried.
| Day | 5:30 - 6:15 AM | 5 - 5:45 PM |
|-----|----------------|-------------------|
| 1st | Walk and bench | Walk and biceps |
| 2nd | Walk and row | Walk and triceps |
| 3rd | Walk and press | Walk and forearms|
| 4th | Walk and squat | Walk and grip |
The evening walk is me coming back from work. I try to maintain pace though. The shopkeeper has asked me to do 100 times each exercise and weight as:
| Exercise | Weight |
| -------- | ------------- |
| Bench | 20 KG |
| Row | 5 KG dumbbell |
| Squat | 20 KG |
| Press | 5 KG dumbbell |
| Evening | 6 KG barbell |
Also, I have been asked to do it everyday cycling the routines, even on Sundays.
Thanks
(2)2 Comments
Sorted by latest first Latest Oldest Best
After receiving all the valuable suggestions, advises here, I talked to a gym owner and he gave me a routine which takes 30 minutes for me complete. I have started it already. I am sharing here for all busy individuals like me.
Special Thanks to David, Dark Hippo and Jun.
| Day | Exercises | Sets | Reps | Rest between sets| Rest after ex |
|----------|---------------|------|------|------------------|---------------|
| Sunday | Shoulder Press| 3 | 8 | 30 s | 1 minute |
| | Shrugs | 3 | 15 | 30 s | - |
|----------|---------------|------|------|------------------|---------------|
| Monday | Rest |
|----------|---------------|------|------|------------------|---------------|
| Tuesday | Squat | 3 | 5 | 50 s | 2 minutes |
| | Bench Press | 3 | 5 | 30 s | 1 minute |
| | Dumbbell row | 3 | 8 | 30 s | - |
|----------|---------------|------|------|------------------|---------------|
| Wednesday| Curl | 3 | 20 | 30 s | 1 minute |
| | Skull crushers| 3 | 20 | 30 s | 1 minute |
| | Forearm curl | 3 | 20 | 30 s | - |
|----------|---------------|------|------|------------------|---------------|
| Thursday | Rest |
|----------|---------------|------|------|------------------|---------------|
| Friday | Squat | 3 | 5 | 50 s | 2 minutes |
| | Bench Press | 3 | 5 | 30 s | 1 minute |
| | Dumbbell row | 3 | 8 | 30 s | - |
|----------|---------------|------|------|------------------|---------------|
| Saturday | Curl | 3 | 20 | 30 s | 1 minute |
| | Skull crushers| 3 | 20 | 30 s | 1 minute |
| | Forearm curl | 3 | 20 | 30 s | - |
|----------|---------------|------|------|------------------|---------------|
Other than these, I am asked to walk to work and back to home. I need to increase the weight by 2 KG every two weeks for three months, after that increase weight by 2 KG every week.
Heres a better routine.
Work harder than yesterday.
The one you have one is basically just a tutorial, probably given to you to teach you the basic movements.
It is smarter to push yourself more every time you train... You train to do get better not to do the same thing over and over again.
Pick your own goals and work it up.
Want big arms? Weighted pull ups, do more everytime
Want big legs? Squats, do more everytime..
You can start off with 3 sets as warm up with light weight and 5 heavy sets... Weight doesn't matter as long as you feel it is actually hard and pushing your limits, it must feel heavy for you.
Don't waste time doing too many exercises, maybe do some calf raises or maybe face-pulls...
But keep it at 3 exercises max....
Only advanced athletes who do it for a job need many exercises, unless you want to be competing for money, you need only 2 or 3 exercises.
How many repetitions? As many as you can.
How much weight? As much as you can without hurting yourself.
Terms of Use Privacy policy Contact About Cancellation policy © freshhoot.com2026 All Rights reserved.