my favorite exercise is the push-up, which i do every other day

favorite mostly because it's just efficient (3 muscles in 1), i absolutely hate working out so the less time i spend on each session the more often i'll be managing to do them

the problem here is that if i do dumbbell rows on the same day or even in-between, i find that my shoulders get really sore

are they actually getting worked that much in a dumbbell row or am i doing it wrong? google is giving me messy results :plekhanov-bewildered:

as for my routine it has been:

day 1: push-ups, squats

day 2: hammer curl, leg curl, crunches/shrugs, calf raises

day 3: repeat day 1

day 4: repeat day 2

day 5: crunches/shrugs and rest

crunches/shrugs means i randomly alternate between these two (which is why i include them in my rest day), i don't like doing crunches and i'd rather avoid making my traps too large (short neck lol)

3 sets of 8-12 reps as long it goes near failure (adding weights otherwise), 90-120 seconds of rest between each set (is this too much rest?)

supposedly on day 1 i'm focusing on shoulders, triceps, chest, quadriceps, glutes, and on day 2 i'm doing biceps, forearms, hamstrings, traps/abs and calves. am i missing anything here besides aerobics, or any muscle besides the lats? i'd hate to growth that's too uneven :deeper-sadness:

  • s0ykaf [he/him]
    ·
    3 years ago

    I will assume you are training to get stronger.

    it's actually some hypertrophy (that's why i talked about uneven growth in the end), i don't want to be very "big" but it's really just about growth

    let's say... something like kit harington would be ideal i guess

    Why so many shrugs

    i think the shrugs/crunches part was a little confusing, i'm doing them at most once or twice a week

    you do not need to go to failure every time

    i'm mostly just going near it! i'm aware of the low rep thing for strength

    Finally, about crunches, simply they are pretty bad, they hurt your back and do not train your midsection correctly, try leg raises (with bent knees if they are too hard), ground wipers (for the lats), jackknives and the like. Here is a book with a ton of exercises for your abs: http://library.lol/main/8FFA880F23F23D222FEDE7E111303E56

    thanks!! the back part is especially important because my lower back gets fucked pretty easily, that's great