*Weighted:* Dumbell Incline press Squat Variation Straight leg RDL Pronated grip machine row The cable lateral raise *Bodyweight:* Pseudo Planche Push-Up Pull-Ups Handstand Push Up Hanging leg Raises Sprints Here you go brothers 💪
Mine would be a hibrid between calisthenics and powerlifting: pull-ups,chinups,45 degree decline pushups,bench,squat,military press,deadlift,I chose these because this is what I have access to in my home mini gym😅
You know what ? What i had in mind was also something similar to this : 1 - incline bench press (dumbbell or barbell ) it's fine to me either way 2 - bar back squat 3 - conventional Deadlift 4 - dumbbell lateral raises 5 - barbell rows with pronated grip (my most favourite exercise) 6 - pull ups (2nd most favourite exercise) 7 - push up variation usually archer push ups, sometimes pseudo planche 8 - planks ( i don't enjoy doing them but in my opinion they are the best AB exercise out their ) 9 - Nordic curls (if you can do a full ROM 1 rep of this exercise you are a f**king beast 💪) 10 - running/ sprinting
I am GLAD you mentioned Sprints because that is an OUTSTANDING exercise! Unfortunately, I either pulled or strained a muscle that is behind my left knee slightly to BOTH the top and bottom and I HOPE it heals, because I took a week and a half off and then tried to resume them today and after the 3rd sprint, it started acting up again, so I had to stop unfortunately, and I will wait another week and a half and test it again.
I think it’s okay to go 100% when sprinting as long as you warm up and then stretch properly, specifically the muscles your going to use when sprinting quads, hamstring, calves etc , been sprinting this way since I was a teen and never got any injuries at all.
I use a little over 10 exercises....... Squat, Bench press, Incline Flye, Pull-ups, Bent rows, Lat pull-down...... Press behind the neck, Side lateral raises with dumbbells...... Barbell curl, Alternate Dumbbell curl, alternate Chin-up with Concentration curl depending on which training day it is........ Close grip bench presses, Dips or French Dumbbell press, Triceps cable pressdowns......... and that's it.........
You may consider max effort bicycle sprinting instead.. Your way less likely to hurt yourself, and those guys grow even larger legs. If you do, be sure to clip in.
Austin, that hammy pull from sprinting is 100 percent due to a bad warm up. We all sleep on it but we definitely need QUALITY warm ups. It also helps to start the sprint from a 10m jog.
Dude, are you natural? Because if it is, this is something very positive for me, because it makes me think that I can have an incredible shape like yours without using these substances. Congratulations, bro on the shape!
anything works for you. unless you are advanced level lifter, split shouldnt be the thing to worry about. Normally any split should have enough volume for the week. stop worrying.
I did this for years it works. But id add shoulders to chest and triceps just too give your upper body a whole another day to recover and give legs it’s own whole day it’s half your body and you only work it once compared to having your upper body split into two days… just my thoughts
You just can’t go out there and do sprints, you have do at least a half mile warm up and cool down, slow running, to prevent injuries. And slow running also builds your cardiovascular.
Can I replace pull ups with chin ups? I have trouble doing one pull up but can do 3 chin ups in a row. I just don't know why, I've been practicing my pull-ups but it doesn't work, I did not make any progress :(
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*Weighted:*
Dumbell Incline press
Squat Variation
Straight leg RDL
Pronated grip machine row
The cable lateral raise
*Bodyweight:*
Pseudo Planche Push-Up
Pull-Ups
Handstand Push Up
Hanging leg Raises
Sprints
Here you go brothers 💪
TREN hard & eat CLEN.
@BigShotLDN if you tren hard you can eat almost everything...
🐐
Bro explained 10 Exercises in 10 Minutes😅
Ok
One day i will become like you brother. I'm just starting my journey as a 16 years old man
I'mma add these now
Mine would be a hibrid between calisthenics and powerlifting: pull-ups,chinups,45 degree decline pushups,bench,squat,military press,deadlift,I chose these because this is what I have access to in my home mini gym😅
You know what ?
What i had in mind was also something similar to this :
1 - incline bench press (dumbbell or barbell ) it's fine to me either way
2 - bar back squat
3 - conventional Deadlift
4 - dumbbell lateral raises
5 - barbell rows with pronated grip (my most favourite exercise)
6 - pull ups (2nd most favourite exercise)
7 - push up variation usually archer push ups, sometimes pseudo planche
8 - planks ( i don't enjoy doing them but in my opinion they are the best AB exercise out their )
9 - Nordic curls (if you can do a full ROM 1 rep of this exercise you are a f**king beast 💪)
10 - running/ sprinting
Can you make a video of what to do or main routine that you SHOULD do at your FIRST TIME in the gym? Thanks man!
Excellent video as always. You are a staple creator for my youtube Calisthenics training.
I am GLAD you mentioned Sprints because that is an OUTSTANDING exercise!
Unfortunately, I either pulled or strained a muscle that is behind my left knee slightly to BOTH the top and bottom and I HOPE it heals, because I took a week and a half off and then tried to resume them today and after the 3rd sprint, it started acting up again, so I had to stop unfortunately, and I will wait another week and a half and test it again.
Dope vid. Going to do more pseudo planches and cable lateral raises
Also do a sprint workout vid would be dope to watch
That's a decent 10-exercise list. But I would definitely add lunges to list, for legs.
I think it’s okay to go 100% when sprinting as long as you warm up and then stretch properly, specifically the muscles your going to use when sprinting quads, hamstring, calves etc , been sprinting this way since I was a teen and never got any injuries at all.
I use a little over 10 exercises....... Squat, Bench press, Incline Flye, Pull-ups, Bent rows, Lat pull-down......
Press behind the neck, Side lateral raises with dumbbells......
Barbell curl, Alternate Dumbbell curl, alternate Chin-up with Concentration curl depending on which training day it is........ Close grip bench presses, Dips or French Dumbbell press, Triceps cable pressdowns......... and that's it.........
My top 10 (in no particular order)
1. Single-Leg Squats
2. Sissy Squats
3. Pullups
4. Dips
5. Pushup variations
6. Inverted Rows
7. HSPU Progressions
8. Single-Leg Calf Raises w/ deep stretch
9. Kettlebell Swings
10. Hanging Leg Raises
You must be a crossfitter.
@@gboymachine9762 Nope. I just workout from home with limited equipment
@@gboymachine9762 ? Wtf are you on? most of these are Calistenic movements
Power
Thanks for the tips!
You may consider max effort bicycle sprinting instead.. Your way less likely to hurt yourself, and those guys grow even larger legs. If you do, be sure to clip in.
Back squat, front squat, belt squat...my work here is finished
Austin, that hammy pull from sprinting is 100 percent due to a bad warm up. We all sleep on it but we definitely need QUALITY warm ups. It also helps to start the sprint from a 10m jog.
Why am I watching this and I am a girl? Cuz anything Austin post I watch🥰
I can’t be the only one who never did dumbbell’s press 🤷🏿♂️ but the rest is 🔥
Am i the only one staring at the metal thing in the back 😂😂😂
great advice
Dude, are you natural? Because if it is, this is something very positive for me, because it makes me think that I can have an incredible shape like yours without using these substances. Congratulations, bro on the shape!
Thoughts on this split
Chest/triceps
Back bicep
Shoulders/legs
Rest
Repeat
Good
i would swap triceps and shoulders
Split is like the last thing you should worry about
anything works for you. unless you are advanced level lifter, split shouldnt be the thing to worry about. Normally any split should have enough volume for the week. stop worrying.
I did this for years it works. But id add shoulders to chest and triceps just too give your upper body a whole another day to recover and give legs it’s own whole day it’s half your body and you only work it once compared to having your upper body split into two days… just my thoughts
Thanks !!!
Bro I liked the vid without watching
AD Team 🔥💪
You just can’t go out there and do sprints, you have do at least a half mile warm up and cool down, slow running, to prevent injuries. And slow running also builds your cardiovascular.
Oh man I get it, I've also injured my hamstrings the last time I DARED sprint 100% 🤣speed 's been capped at 70-80% ever since
You have a funny running style
No bicep excercises?
Natty lifestyle 💪🏽
Where do u buy the black vest???
4:20 pull the cable behind your back austin,not in front of your body.
Idk if you seen jeff nippard video on this but having it behind your back limits rom
What’s that moving ornament in the background called?
I want to ask Nordic Curl. It was really Good Exercise for your Hamstring.
No isolation for biceps triceps?
whats ur masseter muscle workout
Can I replace pull ups with chin ups? I have trouble doing one pull up but can do 3 chin ups in a row. I just don't know why, I've been practicing my pull-ups but it doesn't work, I did not make any progress :(
I just kept on doing chin ups and my pull-up numbers went up as well, it’s probably better to do an assisted pull-up though
He forgot to say, stuff yourself with DRUGS as well. 😂🤣😂🤣😂
I just know youre pushing 400lbs easily
John 15:10
just train martiasl arts 3/4/5 times a week
austin why u stopped doing dips
He got an injury from doing weighted dips...
God loves you, repent and follow Jesus Christ❤️🙏🏾✝️❤️
lel at 26
Stretch your hamstrings
Not the roids man
I'd rather jump rope than do sprints imo
Sprints are more effective
me too but if i ONLY had 10 id choose sprints
@@Austindunhamfit ah gotcha
I would like to know WHY you STOPPED doing dips???!!!
Can you PLEASE tell me, because I still do them!
He got an injury from doing weighted dips...