This is a post for you to develop your own exercise routine. First, choose your set type from the selection below and then the exercises to create your own custom routine.
Single Set
Choose 4 routines 2 upper body and 2 lower body, with a moderate to heavy weight. Perform one set of 15 reps with one minute rest at the end. Now move on to the second routine.
Circuit
Choose 6 routines, 3 upper body and 3 lower. Perform 2 circuits of sets of 6-14 reps of moderate to heavy weight, no rest between sets.
Basic
3 sets of 8-14 reps with 40 seconds rest between each set. use moderate to heavy weights.
Alpha Reps
work out your 4 rep maximum. now perform 4 sets with 4 reps in each. take 4 minutes rest between sets.
Pyramids
With an exercise of your choice, perform a set of 12 reps with a weight close to your 12 rep maximum. Rest for a few minutes then increase the weight, and perform 10 reps. rest for 2 then increase the weight and perform 8 reps. continue in this form until you reach your AlphaCaveman 4 Rep Max.
Now work your way back up. Start with your alpha 4 reps and continue until you reach your 12 reps.
Drop sets
Perform a set of reps until failure then decrease the weight and do another set of reps until failure. Continue until failure.
Perform these exercises as one set with no rest between each exercise. Have a brief rest (no longer than one minute) and start again. You may continue for as long as you feel necessary, but do not over extend yourself. Aquire patience in your exercise, if you cannot last the full exercise do what you can.
1 The Cat-Camel Position yourself on your hands and knees and very slowly lower your head a little between your arms as you raise your upper back, rounding your back bone. Briefly hold. Now, Return to your starting position and extend your neck a little while arching your lower back.
2 The Bird-Dog Remaining on your hands and knees, keep your back straight this time, while straightening your right arm and left leg. Hold for 10 seconds, then slowly lower to the original position. Now, repeat with your left arm and right leg. That is one rep done, birdie.
3 The Curl-Up Lay on the floor, with your right leg laying straight, and your left knee bent. Now, place your hands under the arch of your lower back. Can you raise now, your head and shoulders without bending your back? Hold this position for 10 seconds. Now switch legs and that is one rep.
4 The Side Bridge Lay on your left side with your legs straight, propping yourself up with your forearm. Your body should form a curve, with your forearm across the floor. You may support your shoulder with your free arm. Now, tense your core muscles and raise your hips until your body forms a straight line. Hold for 10 seconds, breathing deeply, now switch side. A rep is now done.
Seated Row
Choose your preferred Rowing machine (You can use a stationary rower if desired). Hold the bar with your arms almost straight, and lean very slightly backwards, while keeping your back straight and your legs slightly bent.
First draw your shoulder blades back, then, bend your arms and row. Keep the bar at waist level do not raise. Perform this exercise for a few minutes or perform the movement 8-15 times with a comfortable weight. You can always add extra resistance if needed.
Javorek Complex
Stand with your feet shoulder width apart with some light dumbbells. Arms down by your side. Raise your arms forward until they are in a straight line in front of you, gripping the weights vertically. Perform this movement 5 times.
Now raise your arms out to your sides until parallel with the floor. The dumbbells should be horizontal. Perform this movement 5 times.
With a bend in your knee, bend forwards keeping your back straight, and raise your arms out to your sides as in the last movement. Squeeze your shoulder blades. Perform this movement 5 times.
With your hands in front of your thighs, pull your dumbbells up until they are just below your chin. Keeping the weights close to your body at all times. Perform this movement 5 times.
1. Standing scaption
Stand with your legs shoulder width apart, with light dumbbells by your thighs with an overhand grip. Keep your arms straight but don't lock them out. Then slowly raise them infront of you up to eye level and point them at the 10 oclock and 2 oclock position. slowly lower back down. perform this movement 5 times.
2. Cross shoulder extension
Lie back on an incline bench at about 30 degrees and hold a weight over your head in your left hand, palms facing in. Support your elbow with your right hand. bend you left arm to lower the dumbell to your right shoulder. don't bend your wrists. now raise it back up. perform this 5 times and then swap to your right arm.
3. Hammer curl
perform standing or sat on a bench. hold a weight in each hand and let your arms hang by your sides. keep your back supported and your core strong. Now curl the weights up until your thumbs are near your shoulders. Now slowly lower. curl again do 5 of these
4. wrist curl
Sit or stand in your preferred position. hold a weight in each hand arms bent, with palms facing up If sat down, alow your forearms to rest on your knees. Now curl the weights using your wrists only. Lower, rotate to a palms down position and bend your wrists up. perform 5.
5. Tricep extension
stand or sit up straight. and grab a dumbbell with both hands raise it above and over your head, it should now be inline with your spine. brace your core and lower your hands behind your head as far as you can while still being comfortable. bring back up and this is one movement. repeat at least five times.
