My favorite exercises are compound exercises: squats, deadlifts, ab rollout, etc.
I keep it simple when it comes to my workouts, with 2 routines when I go to a gym, and a routine specifically for body-weight workouts.
Rules:
- Start with the bigger muscles, finish with the smaller muscles
- Start with compound muscles, finish with specific muscles
- Prime the target muscles before hitting the weights
Gym Routine #1
| Exercise | Sets | Reps |
|---|
| Barbell Squats | 3-5 sets | 6-12 reps |
| Barbell Row | 3-4 sets | 6-12 reps |
| Biceps Curls | 3 sets | 6 reps |
| Hammer Curls | 3 sets | 4 reps |
| Zottman Curls | 3 sets | 4 reps |
| Ab Rollout | 3 sets | 10 reps |
Gym Routine #2
| Exercise | Sets | Reps |
|---|
| Stiff Deadlift | 3-5 sets | 6-12 reps |
| Dumbbell Bench Press | 3 sets | 6-12 reps |
| Tricep Extensions | 3 sets | 12 reps |
| Hanging Knee Raises | 3 sets | 12 reps |
Bodyweight Routine
| Exercise | Sets | Reps |
|---|
| Push-ups | 3-5 sets | 10-20 reps |
| Squats | 3-5 sets | 10-20 reps |
| Crunches | 3-5 sets | 15-25 reps |