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New Workout routine

It’s been a while. Guess who’s not sticking to his old routine? Yup, me… But I think it’s for the better. So this routine is based on 3 full body workouts a day with mostly compound movements. I’ve gotten this routine from the YouTube channel called ‘the last natural’. I’ve slightly adjusted the workout to what’s best for the gym I’m going to. So I’ll share it here but you can also watch the Video from which I got the routine.

The weekly routine consists of 2 workouts over 3 days. First week: A-B-A, second week: B-A-B make sure you keep a day in between every workout.

Workout A                                                                                 time: 45 minutes

  1. Benchpress: 3 sets, 5-8 reps
  2. Overhead dumbbell press: 3 sets, 10 reps
  3. Deadlifts: 3 sets, 5-8 reps
  4. Bicep curls(bar or dumbbell): 3 sets 10 reps
  5. Chin-ups: 3 sets as much as you can do


Workout B                                                                                 time: 45 minutes

  1. Benchpress: 3 sets, 5-8 reps
  2. Squats: 3 sets, 5-8 reps
  3. Straight deadlifts:  3 sets, 8 reps
  4. Tricep curls(cables): 3 sets, 10 reps
  5. Chin-ups: 3 sets as much as you can do


This is the last part of the weekly workout series I’m currently doing. This workout is focussed on legs and abs. Legs are for me the worst thing to train, it just get’s boring so fast. I don’t know why  but I just hate it, but hey! Never skip leg day…

Lowerbody, legs and abs                                          time: roughly 70 mins

  1. Barbell squat: 3 sets of 8 reps, try warming up with this one as warming up reduces the muscle ache the day after.
  2. straight leg deadlift: 3 sets 10 reps. This exercise really emphasizes on the hamstrings. Watch your form though as a bulged back will ruin the whole exercise.
  3. Leg press: 3 sets and again 8 reps. not much about just don’t tear your quads, the leg press is a scary machine.
  4. Calf press: 3 sets 12 reps. You can do this exercise on the leg press machine, you’ll just need to use the front part of your feet to press and then push your ankles instead of your quads.                                                                                                                  Abs ( you can fill this in how you want)
  5. Leg raise: 4 sets of 20.
  6. Crunches: 4 sets of 20.
  7. Sit ups: 4 sets of 25.
  8. Dumbbell side bends: 3 sets of 20 reps.
  9. Weight plate ab twist: 3 sets of 20 reps.
  10. Plank: try for as long as you can.

































This will be part 2 of my 3 part weekly workout. Right now I’m kind of busy but more is to come obviously. This workout is purely based on getting the real estate for building a big chest, that’s one of my fitness goals for the comming couple of months, pumping up the chest. What this workout allows for is getting you a better base to work with, many people underestimate how import your back really is for getting big. The bicep part is purely for a more rounded workout feel and more strength in the arms. Again 1 minute rest between sets and try to do burning sets (half the weight 2 times the amount of reps) when you’re done with an exercize. Warm up sets are also a good idea.

Upperbody, Back and biceps                                                             time: roughly 60 mins

  1. Wide grip lat pulldown: 3 sets of 10 reps, try really squishing the force out of your lats with this one.
  2. Close grip lat pulldown: 3 sets of 12 reps, this exercize is a good transition between back and biceps as the lats are engaged and the arms are pulling down pumping up those bis. This exercize can be done on the same machine
  3. Cable seated row: 4 sets of 10 reps. Rows are key to getting a strong back. With rows I like to just freestyle and begin on low weight adding 5Kg (like 10lbs) every set.
  4. Barbell deadlift: 3 sets 8 reps. Oh man, Oh man.. form. That’s all I have to say about this one. Keep that back straight or your gonna regret living the day after. Don’t get intimidated by the big guys lifting 100Kg, start slow and go heavier every 2 weeks.
  5. Barbell curl: 3 sets 10 reps. This is another bicep exercize you can do right after you’re done deadlifting, it’s a great bicep pumper and convenient as you already claimed the bar.
  6. Dumbell curl: 3 sets 5 reps, get some very heavy dumbells for this one as you’ve already done the barbell curl doing normal weight would be just a slight extension on the barbell curls.
  7. Cable curls: 3 sets at 10 reps, nothing much to say about this one just don’t hit your self in the head when curling.
  8. Row machine: 3 sets 12,10,8 reps, you’re going to be progressing with weights in this one, adding 10Kg every set. This results in less reps obviously but it really helps getting you tired and done for the day.


As a college student with an extra job I don’t have much time to get around my fitness goals, so going to the gym takes some effort for me with all my studying and work. This workout is one of the 3 I’m currently “trying” to follow, some muscle gain has already been made so I’ll keep ya’ll posted on progress or if I’m going to bail on this routine. expect the other 2 workouts in the following weeks.

Between every set I take roughly a minute of rest to hydrate myself and stare in the depths of the gym. After all compound excercises I’ll do a burning set, just trying to pump my muscle up with halve the weight I would do on the initial set. Good luck!

Upperbody, chest and triceps                                                                                                    Time: Roughly 60 Mins

  1. Barbell benchpress; 3 sets of around 8 to 10 reps at as much weight as you can without pulling a muscle or failing misserably.
  2. Machine flies; 3 sets on 10 reps, you’ll need to figure out yourself what is suitable as weight here.
  3. Inclined dumbell benchpress; 3 sets 8 reps with around 60% the weight you’d do with the barbell, so if you bench 40kg (90lbs) you’ll get two dumbells of 16kg (35lbs). Don’t go and calculate what you lift, just do what feels right and what doesn’t tear your muscle apart. Don’t bite off more than one can chew.
  4. Cable rope tricep pushdown; 3 sets of 10 reps, try to do as much as you can as this is the hardest tricep excercise of the day.
  5. Dumbell shoulder press; 3 sets and yet again 10 reps. Don’t pick too much weight, shoulders will feel very easy to do but always at that one point you’ll collapse. It’s important to not pick too much weight as this could result in awful injuries.
  6. Machine chest press; get that last bit of energy out of your chest with as much weight as you can, and stop when your reps aren’t complete anymore.
  7. Bench dip; This one is for that last bit of tricep energy, if you did everything else right you’ll only make a few reps so that’s a good sign
  8. Push ups; same goes for push ups you won’t make that much reps. you could try combining the dips with the push ups in a super set.