💪 My Workout Routine for Jan-Mar 2024
Tuesday, March 26, 2024
This quarter, I have begun incorporating plyometric
training to enhance my power, strengthen my tendons, and reduce
the risk of injuries. Additionally, I have started training dips with
the aspiration of achieving a muscle-up someday.
I follow my
structured workout routine focusing on full-body training for 2 hours a
day, 2 days a week. Here's a breakdown of my routine for this period:
Workout A
In this session, the emphasis is on lower body skills followed by hypertrophy training for the upper body. The exercises include:
- Plyometric Exercises: Landing, Pogo Jump, Lateral 1-foot Line Hop, Box Jump, Depth Jump, Skaters, Tuck Jump, Burpees Broad Jump
- Lower Body: Pistol Squat on Jump Box, Step Up (Touchdown Variation)
- Upper Body: Dumbbell Fly, Deficit Push Up, Barbell Row, Straight Arm Pull Down, Cable Rear Delt Fly, Behind the Back Cable Bicep Curl, Cable Lateral Raise, Superman with Scaption
Workout B
This session focuses on upper body skills first, followed by hypertrophy training for the lower body. The exercises in this workout are:
- Focused Skills: Dips, Scapular Pull-Up, L-Sit, Bulgarian Sandbag Spin
- Upper Body: Chin Up, Elevated One Arm Push Up, Inverted Row, Pike Push Up, Superman with Scaption
- Lower Body: Cossack Squat, Bulgarian Split Squat, Kettlebell Swing, Single Leg Deadlift, ATG Lunges
Supplement Workouts
- Run for at least 1 km., at least once a week
- Mobility Drill every morning, emphasis on shoulders
- Hanging for 1 minute
Next quarter, I will shift my focus to arms and shoulders as I
have identified them as my primary limiting factors. While this may seem
boring, I am optimistic about overcoming this bottleneck soon.
Additionally, I plan to reintroduce heavy lifting into my routine
inspired by the impressive portrayal in the movie "Love Lies Bleeding" —
it looked incredibly awesome! LOL