Any exercises that have to do with your shoulders, chest, triceps that require a “pushing” movement.
Warm Up: 90-90 Hip Twists, T Press Ups, Clean And Press.
Warm Up: 90-90 Hip Twists, T Press Ups, Tuck Ups.
Exercises that work back, lats, shoulders, forearms, and biceps.
Warm Up: 90-90 Hip Twists, T Press Ups, Clean And Press.
Warm Up: 90-90 Hip Twists, Donkey Kicks, Banded Fire Hydrants, Banded Clam Shell.
Most of my workouts are about 40 minutes to 1 1/2 hours. Take a 40 sec-1 minute rest between each set and then a 2 minute rest between each exercise. Warm Ups & after stretches are 5 minutes each.
Note that all of these can be bodyweight and you should cater your exercises to what is possible for YOU. No ego lifting. All of my movements are controlled & also explosive. Lift with intention but with some difficulty.
NOTE: “Till failure” for me usually means around 8 reps of each exercise. If you are going over 8 reps you need to increase the weight/difficulty if you are trying to gain muscle/strength. Decrease the weight or difficulty if you can only do 6 or less reps.