u/Blackold1456

Sup guys, just like the title say im trying to build my fitness plan because i wanna build more muscle and strength aside from rock climbing and bouldering that i already do..

I was thinking about using these exercise but idk how to build a routine with it. ( Also i climb 2 times per week and ideally i should get 1 to 2 days of rest per week. )

For biceps i was thinking about doing:

- chins ups / hammer curls / and concentrated curls

For the triceps :

- some kind of overhead extension with a dumbbells / dips / 💎 push up

For the chest :

- decline push up / déficit push up / dips

For the forearms:

- reverse curls / hammer curls / wrist curls

For the back:

- mainly weighted pull up and im also learning one arm pull up but idk how to implement it in the plan.

For shoulder:

- lateral raise / pike push up or handstand / reverse fly

For legs:

- single leg squat / bulgarian split squat / and some hiking

For the core:

- abs wheel / Russian twist / leg raise.

That's basically all the exercise that i could think of, i mainly use bodyweight exercise and dumbbells since that's all i got. Idk how to make a routine with all that and idk how much set i should aim for.

Thanks in advance and sorry if my english is kinda bad its because im French 😅