my routine.

ratboy83

i'm thinking of doing a full body work out twice a week (tuesdays and fridays). here's what i'm thinking of doing in each session. i've tried to include as many compound exercises as possible as i don't really have the time to train my body in groups on different days with loads of exercises. i say a full body work out but i don't want to do anything on my legs as i do alot of cycling at high intensity and also with lots of hill climbs.

1) bi-cep curls (biceps)
2) wide arm press ups (triceps, chest, shoulders)
3) shoulder presses (shoulders, back, triceps)
4) upright rows (shoulders, biceps)
5) bent over rows (back, shoulders)
6) ab rolls (abs, lower back)

ideally, i'd do pull ups but i'm renting a house and don't want to make a mark on the door frames and lose some of my deposit.

what do you guys think? anything i could change? i'm not after a huge chest just want to tone that bit up a bit more.
cheers for reading my post!

alex.

razg

I don't like this at all, but what are you working with, in terms of equipment?

ratboy83

free weights dude. dumbells, no barbell, no bench unfortunately. what don't you like about it. i'm open to any suggestions. weight training methods isn't a huge area of knowledge of me.

alex.

razg

As a non PED using athlete, I feel the gold standard of body recomposition is hormonal optimisation. If i've read this correctly and you do a reasonable amount of endurance work, you stand to improve your T/GH/etc profile quite considerably by sticking to major full body lifts (squat, deadlift, bench, pullups, rows, etc), and thus your composition. Using only dumbells is tricky, so perhaps some explosive exercises and the equivalent of deadlifts could be pulled off. You obviously have no difficulty with research, so i'd take a look at pubmed. Most people (I included) think that the look they want is just a tiny bit bigger, and a bit leaner, but in reality you may need to add some considerable muscle to your frame. "Toning up" is a terrible misnomer.