My workout routine at home with just dumbells and a bench

[vinn98]

Here is my split, 64 reps for each exercise

Day 1
dumbell pullover
dumbell bench press

Day 2
tricep extension
weighted situps

Day 3
rows
curls (front, lateral, inner)

Day 4
Lat raise
squats holding a dumbell between my legs

Repeat

 

[Blackpilled1027]

The fuck you want with 64 rep ? Did you fall for the hyperplasia meme ?

 

[LilJojo]

Here is my split, 64 reps for each exercise

Day 1
dumbell pullover
dumbell bench press

Day 2
tricep extension
weighted situps

Day 3
rows
curls (front, lateral, inner)

Day 4
Lat raise
squats holding a dumbell between my legs

Repeat

Save up 50 dollars from your mommy that feeds you chicken nuggets and buy a gym membership fuckturd. 64 reps for 2 exercises 1 set is comical.

 

[gigacumster3000]

>64 reps
i'd do 256

 

[Orc]

Save up 50 dollars from your mommy that feeds you chicken nuggets and buy a gym membership fuckturd. 64 reps for 2 exercises 1 set is comical.

worked for menzer.

 

[vinn98]

The fuck you want with 64 rep ? Did you fall for the hyperplasia meme ?

It's 8x8. 64 reps every 4 days is 114 reps per muscle group per week, which is in the recommended range. How many reps do you do per week per muscle group?

 

[LilJojo]

worked for menzer.

Menzer worked in a gym and followed a program which targeted all muscles. Like a PPL. Not coping with 2 dumbells

 

[Orc]

Menzer worked in a gym and followed a program which targeted all muscles. Like a PPL. Not coping with 2 dumbells

OP's program more or less hits the entire body.

 

[Blackpilled1027]

It's 8x8. 64 reps every 4 days is 114 reps per muscle group per week, which is in the recommended range. How many reps do you do per week per muscle group?

Nvm, i thought you were saying 64reps times x

 

[Copeful]

you need vertical pull
buy pullup bar or rings

 

[Schizomogger]

Shitty program, go to gym or u will never make major progress. U need more variety and high weight low reps

 

[LilJojo]

OP's program more or less hits the entire body.

2 sets for each muscle groups which are not even compound exercises is dumb.

 

[Orc]

2 sets for each muscle groups which are not even compound exercises is dumb.

his arms look decent though, so apparently it works.

 

[Matthias of Hungary]

The fuck you want with 64 rep ? Did you fall for the hyperplasia meme ?

nigga works in binary