joao2005
furry Wolverine
- Joined
- Feb 14, 2026
- Posts
- 150
- Reputation
- 75
My current workout routine, returning to training after a 2-year break:
The week is like this:
A1
B1
OFF
A2
B2
OFF
OFF
A3
B3
OFF
REPEAT
FS: preparatory sets
WS: working sets, 1 to 2 repetitions in reserve
And also 15 minutes of HIIT cardio 3x a week jumping rope
A1 T-bar row (free weight)
3x3 to 5 - FS
3x8 - WS
Low row with triangle or neutral grip
2x3 to 5 - FS
2x8 - WS
Incline bench press (free weight)
3x3 to 5 - FS
2x8 - WS
Standing shoulder press
2x3 - FS
2x8 - WS
One-arm pulldown
1x3 to 5 - FS
2x8 to 10 - WS
Unilateral French Triceps Extension 2x3 to 5 reps - FS
2x8 to 10 reps - WS
Simultaneous Biceps Curl with Dumbbell
2x3 to 5 reps - FS
2x8 to 10 reps - WS
B1
Stiff-Legged Deadlift (Stiff Leg Extension)
1x10 to 15 reps -
Warm-up
2x3 to 5 reps - FS
3x8 reps - WS
Leg Curl Machine
2x3 to 5 reps - FS
2x8 reps - WS
Adduction Machine
3x3 reps - FS
2x6 to 8 reps - WS
Leg Extension Machine
2x3 to 5 reps - FS
2x8 reps - WS
High Pulley Triceps Extension with Rope
2x3 to 5 reps - FS
2x8 to 10 reps - WS
Unilateral Low Pulley Biceps Curl (Bayesian Curl)
2x3 to 5 reps - FS
2x8 to 10 - WS
A2
Bent-over row
with pronated grip
3x3 - FS
3x6 to 8 - WS
Lat pulldown with neutral or triangle grip
2x3 to 5 - FS
2x8 - WS
Bench press machine
3x3 - FS
2x8 - WS
Chest fly
2x3 to 5 - FS
2x8 - WS
Biceps curl with W or straight bar
2x3 to 5 - FS
2x8 to 10 - WS
Lateral raise with dumbbell on a 90º bench
1x3 to 5 - FS
3x8 to 10 - WS
B2
Leg curl machine
1x10 to 15 -
Warm-up
2x3 to 5 - FS
2x8 - WS
Squat Free weight (or on Smith machine)
3x3 to 5 - FS
3x6 to 8 - WS
Leg extension machine
2x3 to 5 - FS
2x8 - WS
Free hip thrust with barbell (or on Smith machine)
3x3 - FS
2x8 - WS
Leg curl machine
2x3 to 5 - FS
2x8 - WS
Parallel bar dips
2x3 to 5 - FS
2x8 - WS
Bicep curl (one-arm) on Scott bench
2x3 to 5 - FS
2x8 to 10 - WS
A3
One-arm row (neutral grip)
2x3 to 5 - FS
3x8 - WS
Low row with pronated grip
2x3 to 5 - FS
2x6 to 8 - WS
Inclined Bench Press (free weights or Smith machine)
3 sets of 3 reps - FS
2 sets of 6 reps - WS
Machine Shoulder Press (75º incline)
2 sets of 3 reps - FS
2 sets of 6 reps - WS
Reverse Curl with straight bar or W bar
2 sets of 3 reps - FS
2 sets of 8 reps - WS
Triceps Crossover on pulley (unilateral)
2 sets of 3 reps - FS
2 sets of 8 reps - WS
B3
Leg Curl
3 sets of 3 reps - FS
2 sets of 8 reps - WS
Bulgarian Split Squat
3 sets of 3 reps - FS
3 sets of 6 reps - WS
Back Extension
3 sets of 3 reps - FS
2 sets of 3 reps - WS
Leg Extension
2 sets of 3 reps - FS
2 sets of 8 reps - WS
Biceps curl on the pulley
with straight or V-bar
2x3 - FS
2x8 to 10 - WS
Unilateral French press on the pulley
2x3 - FS
2x8 to 10 - WS
Unilateral calf raise on the pulley
1x3 to 5 - FS
2x8 to 10 - WS
I also do these exercises twice a week:
Standing calf raise on the machine
3x3 to 5 - FS
3x8 to 12 - WS
Lower abdominal crunch
(on parallel bars)
1x3 to 5 - FS
3x8 to 12 - WS
Upper abdominal crunch
(on the machine)
1x3 to 5 - FS
3x8 to 12 - WS
The week is like this:
A1
B1
OFF
A2
B2
OFF
OFF
A3
B3
OFF
REPEAT
FS: preparatory sets
WS: working sets, 1 to 2 repetitions in reserve
And also 15 minutes of HIIT cardio 3x a week jumping rope
A1 T-bar row (free weight)
3x3 to 5 - FS
3x8 - WS
Low row with triangle or neutral grip
2x3 to 5 - FS
2x8 - WS
Incline bench press (free weight)
3x3 to 5 - FS
2x8 - WS
Standing shoulder press
2x3 - FS
2x8 - WS
One-arm pulldown
1x3 to 5 - FS
2x8 to 10 - WS
Unilateral French Triceps Extension 2x3 to 5 reps - FS
2x8 to 10 reps - WS
Simultaneous Biceps Curl with Dumbbell
2x3 to 5 reps - FS
2x8 to 10 reps - WS
B1
Stiff-Legged Deadlift (Stiff Leg Extension)
1x10 to 15 reps -
Warm-up
2x3 to 5 reps - FS
3x8 reps - WS
Leg Curl Machine
2x3 to 5 reps - FS
2x8 reps - WS
Adduction Machine
3x3 reps - FS
2x6 to 8 reps - WS
Leg Extension Machine
2x3 to 5 reps - FS
2x8 reps - WS
High Pulley Triceps Extension with Rope
2x3 to 5 reps - FS
2x8 to 10 reps - WS
Unilateral Low Pulley Biceps Curl (Bayesian Curl)
2x3 to 5 reps - FS
2x8 to 10 - WS
A2
Bent-over row
with pronated grip
3x3 - FS
3x6 to 8 - WS
Lat pulldown with neutral or triangle grip
2x3 to 5 - FS
2x8 - WS
Bench press machine
3x3 - FS
2x8 - WS
Chest fly
2x3 to 5 - FS
2x8 - WS
Biceps curl with W or straight bar
2x3 to 5 - FS
2x8 to 10 - WS
Lateral raise with dumbbell on a 90º bench
1x3 to 5 - FS
3x8 to 10 - WS
B2
Leg curl machine
1x10 to 15 -
Warm-up
2x3 to 5 - FS
2x8 - WS
Squat Free weight (or on Smith machine)
3x3 to 5 - FS
3x6 to 8 - WS
Leg extension machine
2x3 to 5 - FS
2x8 - WS
Free hip thrust with barbell (or on Smith machine)
3x3 - FS
2x8 - WS
Leg curl machine
2x3 to 5 - FS
2x8 - WS
Parallel bar dips
2x3 to 5 - FS
2x8 - WS
Bicep curl (one-arm) on Scott bench
2x3 to 5 - FS
2x8 to 10 - WS
A3
One-arm row (neutral grip)
2x3 to 5 - FS
3x8 - WS
Low row with pronated grip
2x3 to 5 - FS
2x6 to 8 - WS
Inclined Bench Press (free weights or Smith machine)
3 sets of 3 reps - FS
2 sets of 6 reps - WS
Machine Shoulder Press (75º incline)
2 sets of 3 reps - FS
2 sets of 6 reps - WS
Reverse Curl with straight bar or W bar
2 sets of 3 reps - FS
2 sets of 8 reps - WS
Triceps Crossover on pulley (unilateral)
2 sets of 3 reps - FS
2 sets of 8 reps - WS
B3
Leg Curl
3 sets of 3 reps - FS
2 sets of 8 reps - WS
Bulgarian Split Squat
3 sets of 3 reps - FS
3 sets of 6 reps - WS
Back Extension
3 sets of 3 reps - FS
2 sets of 3 reps - WS
Leg Extension
2 sets of 3 reps - FS
2 sets of 8 reps - WS
Biceps curl on the pulley
with straight or V-bar
2x3 - FS
2x8 to 10 - WS
Unilateral French press on the pulley
2x3 - FS
2x8 to 10 - WS
Unilateral calf raise on the pulley
1x3 to 5 - FS
2x8 to 10 - WS
I also do these exercises twice a week:
Standing calf raise on the machine
3x3 to 5 - FS
3x8 to 12 - WS
Lower abdominal crunch
(on parallel bars)
1x3 to 5 - FS
3x8 to 12 - WS
Upper abdominal crunch
(on the machine)
1x3 to 5 - FS
3x8 to 12 - WS
