what exercises should i fucking do at home, rate my shit exercises

[SEPRAY]

I got max 12 kg dumbbels, 25kg kettlebell and a pull up bar.

What the fuck should I do?

Right now I do (subhuman strength):
3sets x 9reps (12kg dumbbells)

3 x 9 (12kg)

3 x 11 (12kg dumbbells)

3 x 8 (8kg dumbbells)

I do this shit 3 x 6 but with one 25kg kettlebell

3 x 8 (25kg kettlebell)

If I have some strength left:
chin ups 3 x 4



WHAT THE FUCK SHOULD I DO MORE WITH THINGS I GOT ALREADY, PLEASE HELP

 

[SEPRAY]

Sometimes i run on ecliptical + some abs shitty work out, but its garbage as well

 

[Deleted member 18840]

0 ngl

 

[ifyouwannabemylover]

pull ups and chin ups are the goat exercise for me. builds the whole upper body.

 

[SEPRAY]

pull ups and chin ups are the goat exercise for me. builds the whole upper body.

how many sets/rep?

 

[Orc]

add reverse flyes.

and skullcrushers if you want to isolate triceps.

 

[SEPRAY]

add reverse flyes.

View attachment 1881218

im actually dead fucking tired after doing those exercises after covid, but i will do it, thanks

is my routine + calorie deficit enough to make me look okay after some months?

 

[Orc]

im actually dead fucking tired after doing those exercises after covid, but i will do it, thanks

is my routine + calorie deficit enough to make me look okay after some months?

you don't have to do them all on the same day, you're doing some movements that train more or less the same shit hence why you're tired, I only do one lift on a given day and still get good results.

these are the same thing.

first is just an inferior version of the last, you can still do them but there's no need to do them during the same work out.

and lower the weight and increase the reps of your lateral raises, shoulders are not super responsive to heavy low volume training and training them heavy just kills your joints, they're a stabilizer muscle for your arms that doesn't generate a whole lot of power to begin with.

 

[ifyouwannabemylover]

how many sets/rep?

no fixed number. just do them to failure whenever I feel like it. I got a pull up bar at home.