• mosiacmango@lemm.ee
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    3 months ago

    Pushups, pullups/chinups, squats and lunges are a minimal but near full routine. Alternate arms and legs, 3 sets x 8 reps each, preferably done in a circuit. You need 3 minutes between muscle groups to let ATP/ADP regenerate, so with the alternating sets, rest 90 seconds between each exercise. Muscles need 48hrs rest to build, so do the below no more than 3x/week. Good form is way, way more important than reps. Start with good form and do as many as you can each timr till you hit 8.

    3x:

    Pushups x 8

    Rest 90 sec

    Squats x 8

    Rest 90 sec

    Chinups/Pull-ups x 8

    Rest 90 sec

    Lunges x 8 per leg

    Rest 90 sec