Thought I would post this up for critique, advice and you never know someone might find it useful.
So with being stuck at home I decided to fashion a home gym outside.
I've set up a chin up bar, I've got 2× Dumbells with 25kg of weight each, 2 × kettlebells (8kg & 12kg), 4 different resistance bands and a TRX.
I've designed my Full body plan loosely based on JP's one he posted on Instagram last year. Sets and reps are followed, exercises differ slightly due to the limited equipment.
Standing single leg calf raises
Nordic Curl Banded *1
Kneeling single arm shoulder press
Diamond press up (raised front)
Single arm bent over row
Concentration bicep curl
Standing Db bicep curl
Db incline press
TRX Dips (Feet elevated in front)
Seated Calf raises
Waiter Bicep Curl
1×8-12 1×12-15 12,15
Standing shoulder press
1×8-12 1×12-15 12,12
Floor press 2x20kg
Pendulum Squat (TRX and Band) *2
Single calf raises banded
I've been increasing the weight as soon as I'm able to complete the rep range.
I warm up for every exercise working up to and past working set weight. Warm up rep scheme 10,8,6,4,2.
Nordic banded curl *1
I found these on Hypertrophy Coach instagram page. https://www.instagram.com/tv/B-CkyLrlsBJ/?igshid=j4x53maz6qfr
Pendulem Squat. I also found these on the Hypertrophy Coach Instagram page. https://www.instagram.com/p/B_NwTZpFst5/?igshid=15yfncigy9aem
I'm 4 weeks in and feel like I'm making progress and even gains.
Anyway thoughts, opinions and criticisms welcome.