Thread 33451129

Monday and Saturday: Back & Core

Neck Extensions - 3x10
Shrugs - 3x10
Dumbbell Bent-over Rows - 3x10
LU Raises – 3x10
Dumbbell Side Bends - 3x10
Lying Leg Raises - 3x10

Rest 3-5 minutes between sets

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Tuesday and Friday: Arms & Legs

Hackenschmidt Squats - 3x15
Calf Raises - 3x15
Weighted Push-ups - 3x10
Weighted Dips - 3x10
Hammer Curls - 3x10
Bicep Curls - 3x10

Rest 3-5 minutes between sets

Wednesday, Thursday and Sunday: Active Recovery

Is this routine good? Rate it on the scale 1-10. Also about Lying Leg Raises, currently I'm doing it like this: I strapped my ankle with a 13kg weight, knee slightly bend down(like half way between knee raises and leg raises), then do it 3x10 with 5 minutes rest each set. I have tried finding any information about doing this kind of exercise online but found none? It seems nobody has done that so I wanted to ask was it because this was a stupid idea to do so?

pros its simple and effective and you'll stick to it, which can't be underrated

cons:
seems like it will really exhaust your upper back
do lat pulldowns or something for the other side of arms
add some kind of hip hinge thing
needs some kind of core isolation. maybe go the cable machine for lat pulldowns and also do some woodchoppers after?

just nitpicks though

>>33451141
>core isolation
I thoght ankle weight lying leg raises was enough? I was afraid of doing too many core exercises that it would harm my core? Especially when I'm doing it with 13kg weight. I'm planning to progress to Dragon flags in the future. Just asking because I have never heard anyone doing lying leg raises with 13kg on their ankle before so I was a little worried (mostly hernia, I heard gym goers usually got this one for some reason).

>>33451129 (OP)
What is the goal and what are the results? Those questions are never answered so I won't read this (literally) gay nonsense.