Sestoso

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Mon	Tue	Wed	Thu	Fri	Sat	Sun
Upper (biceps, back, shoulders)	Lower (“front” of the legs)	Break	Upper (triceps, chest, shoulders)	Lower (“back” of the legs)	Break (or dance/ stretch, or walk)	Break (or dance/ stretch, or walk)
Dance	Dance		Dance	Dance

General Tips

• 4 workouts a week (+ dancing every day – extra workouts or cardio/spot reduction/cardio while fasting only for specific events), flexibility before each workout (especially for problem areas or to reach new goals, unless I don’t have time), keep them interesting by adding goals (e.g. crossfit moves) and targeting different muscles with different exercises, do 4-5 sets (not just 3) with doable but challenging weight progression, include both compound and focus exercises; face yoga in the morning

• More break days (also without dancing) if my body needs to recover (e.g. Wednesday, Saturday and Sunday)
• First set with low weight (and more reps) to warm up and activate the muscles
• Walk 10k steps a day to lose belly fat
• Don’t target too many areas in one workout and really tire one muscle group to “break” the muscle (e.g. really go to failure in the last 1-2 sets)
• Get to 12% body fat before bulking to increase testosterone
• For knee stability, Baker’s cyst and IT band issues: 1) Strengthen hamstrings, 2) Strengthen inner quads, 3) Release outer quads (foamrolling, massage gun and stretching)
• For neck pain: lots of different neck stretches and posture exercises
• Really need to push (without getting hurt) even if little unpleasant, don’t forget progressive overload
• Athletic goals: handstand, muscle-upsl, splits, box jumps.

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Stretching:

Full routine (or take a yoga class) or just use specific exercises according to workout:

• Neck stretches (turns and pulls)
• Bloster stretch
• Chin tucks from laid position
• 3 rotator cuff exercises: dolphin, backstroke, robot, chest out
• Waist twists on back (on the floor)
• Scorpio stretch
• World’s greatest stretch
• King pigeon
• Knee hugs
• Ankle on knee seated + laying down
• Leg swings by Smith machine
• Frog
• Pancake with toe grabs (side stretch with opposite arm) and weight on the back
• Toe spreads
• Try splits (front and side)
• Face yoga
• Butterfly with weights
• Wide leg stretch (on platforms) with weights
• Bulgarian split squat with quad stretch
• Kneecap release with towel behind knee
• Focus on stretch and foamroll outer quad for IT band release

Foamrolling:

• Calves (cross leg for more weight on single calves and do the sides, too)
• Quads (outer quads especially)
• Hamstrings

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Spot reduction:

Walk 10k steps to lose belly fat.

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Legs workout:

Applicable stretches from stretching session (lower body) with focus and Bulgarian split squat stretch and calves, quads and hamstrings foam-rolling, followed by selected exercises from this list:

• Bulgarian split squat
• Box jumps (or one foot climbs)
• Wall balls
• Power clean (from deadlift position and end in squat)
• Glute bridge machine
• Abductor machine
• Squat (front) Smith machine
• Deadlift
• Lower body focused abs exercises (or planks)
• Kickbacks touching the floor with hands
• 45° hip extensions
• Toes-to-bar

Rehab for knee: wall sits, hip bridges, leg raises from bent down position, left leg stretch.

Current workouts

Front:

Prep: foam rolling (outer quads), hip adductor. Train: hanging leg raises, barbell back squat, seated leg extensions, single-leg leg press.

Back:

Prep: foam rolling (outer quads), hip adductor. Train: hanging leg raises, barbell deadlift, lying leg curls, barbell hip thrusts.

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Arms workout:

Applicable stretches from stretching session (upper body) followed by selected exercises from this list:

• Push-ups (with raised arms and legs to go lower – to failure) 
• Pull-ups (different grips – to failure)
• Muscle-ups (or muscle-ups prep if I can’t do them)
• Shoulders with cable machine (shoulder health rotations and raises)
• Triceps (from stretched position) with cable machine (behind my back)
• Biceps (from stretched position) with cable machine (behind my back)
• Overhead (inclined) press (go as low as possible with the hands)
• Power clean and push jerk (from standing position)
• Planks
• Dumbell shrugs
• Upright rowba
• Barebell row
• Handstand

Current workouts

Biceps, back, shoulders:

Prep: posture exercises, neck, back, and arm stretches. Train: planks, pull-ups, seated dumbbell shoulder press, barbell row, cable lateral raises, dumbbell hammer curls, rope cable curls.

Triceps, chest, shoulders:

Prep: posture exercises, neck, back, and arm stretches. Train: planks, low incline dumbbell press, cable pushdowns, tricep dips, standing barbell overhead press, cable overhead triceps extensions, decline push-ups.

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