This is a workout for awsthetics. PPL means Push Pull legs. Goodluck and may your atsthetics be with you
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine):...
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>>35108206
Split shoulders between push and pull.
The anterior delt works in push, the side acts as a stabilizer.
Rear delts and traps would go in pull, so really all you need to change is put the shrugs on your pull day.
>>35108206
cc is a good routine
although you could do incline db bench 3x8 instead of incline bb bench 3x5
>>35108206
anyone had progress with this? pics?
Ok /fit/ here's the plan:
>6ft 1in
>251 lbs
>21 years old
>Video Game Developer
At my work they a small but seemingly respectable gym, I'm going to start going to work 1 hour early. My plan is to skip breakfast (as I've done for years), then run/jog on the elliptical for 20 mins. That's just my starting time, my plan is to increase that by 1 min each day. Then in the cafeteria they also have a pretty large salad bar that I usually eat from. All veggies and some grilled chicken,with olive oil and vinegar. This will be my lunch every day. Then for dinner it's pretty much whatever I want, within reason, I'll obviously will be trying to make healthy choices but I may have pasta or a burger or something. Just no pizza or fast food, or actual shit.
What I need form you guys:
How would you guys change this up, given my scenario, the schedule I've given is pretty strict. But I need advice on what to change. I just broke into the Games industry, and I'm addimenent on growing and learning as a developer. With that being said (I know this is going to make you guys cringe), but I just don't have time in my life to learn about fitness like you guys. I need a schedule that I can follow like a zombie. The goal here is to lose weight. No muscle, just weight loss. I realize that I'm not being a perfect fucking workout machine like you guys, i just want realitivly fast weight loss, but it's important not to push myself to hard, or else I'll get burnt out.
Hoping you guys can tone back on the trolling here, frankly, I need help and 4chan is the only place I can talk to people about it anonymously. Thanks guys.
>>35108157
Develop a game where the main quest line is to find a magic velociraptor and defeat him by reading the sticky
>>35108197
I've read the sticky
>>35108157
>no actual shit
>burger
senpai get your priorities straight. lean meat, lots of protein. cardio is good for getting rid of fat. read the sticky. etc etc
>failing your very last rep of OHP
Fuck it, bumping to know how to safely fail a OHP
>>35107998
>>35108699
>OHP
It's, "the press," you absolute neanderthals.
>>35108699
You just drop the weight back to starting position... It's seriously one of the easiest barbell lifts to fail
/fit/
What do you think about planks?
>>35107977
hate them
>>35107977
love them
>>35107977
i have no strong feelings one way or the other.
How much weight of squats do I need to highbar in order to get thighs as thick as this grill as a man?
>>35107965
I'd say 375 for reps
>>35107965
Zero, just get fat
>>35107983
Already there fami (405 lbs 5 reps) and still got chicken thighs
Mirin stories time.
>At frat party
>running around the place having fun, talking to people and just generally not giving a fuck
>get talking to a girl, 7/10 ass as fat as anything I've ever seen
>She 'accidentally' touches my ass and then stops and gets a good handful and says 'oh my god it's so firm!'
>t-thanks rippletits
>end up making out with her in a bathroom,...
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>>35107958
>solid
>female coworkers constantly finding reasons to touch me
Feels violating to be honest.
How do I fuck them /fit/?
>>35108056
If you feel violated, you probably shouldn't fuck them
Can you get fuckin jacked on hot pockets?
>>35107953
you'll def be able to smell your dick in your shit
There's probably enough protein. You might die though
If I ate this will I die?
Yes. You will die.
And be reborn as someone better.
>>35107946
It will be extremely painful
If you don't eat it you will die
so I'm unhappy with my body for obvious reasons. I'm still a novice at lifting (2-3 months in), and have seen improvements. I want to lose most of this fat but my muscles are kind of twinky, so I'm at a crossroad. basically my question is, can I gain any mass at a 500kcal deficit? is it possible with a strict lifting regimen and shit tons (upwards of my bodyweight in grams) of protein? or should I eat at maintenance? no, I'm not going to bulk. please help this poor anon and give any tips that aren't in the sticky
>5'9"Comment too long. Click here to view the full text.
you have nothing to cut to
bulk.
>>35107927
look into carb cycling, and just make sure to stay consistent with cardio. a 500 deficit is fine but imo you should do your best to accuratly find your tdee and adjust from there. if you stick to too much of a deficit your lifting gains will slow down/stop.
>>35107940
also this, you are super new to lifting, a couple months is nothing considering you should be doing this the rest of your mobile life
ive acquired a deficiency of vitamin D. I was feeling weak as fuck, my muscles were getting sore from doing minimal movements and now I am recovering, taking supplements and shit. The thing is, it seems that recovery takes some time, its been two months already, im not feeling 100% better; and i cant lift the way I could 4 months ago.
I live in a tropical third world country so the doctors here do not have any experience with vitamin D and they all give me contradictory instructions.
has anyone here had a similar issue? what exercises could I do until I get better?
>>35107735
How the fuck do you get vitamin D deficiency in the tropics?
>>35107777
i was living in UK. before that, I was spending most of the daytime in an office
Take 10,000 IU a day, 5000 if you're taking vitamin K2 as well.
Hey /fit/
I've seen this image on reddit, inb4 HURR DURR REDDIT, and got pretty curious. How can your training affect if you will get narrow or wide? Is this based on how many reps or what?
ya breh, if you do low rep high weight, you get wider and high rep low weight, you get leaner
>>35107676
It's genetics man.....
2 different people could do everything the same in their life, and end up looking that different.
>>35107718
Yeah IDK. Maybe it's more based on how big the bones on your shoulder are... the wider they are, the wider you get.
>tfw eating has become a chore
>tfw can't stop burping from eating so much
Small price to pay really.
>tfw grazing to make vegan gainz
>tfw doing IF, eat one small meal at 1pm then one huge mean at 7pm
>still feel guilty
Form check pls
I lift my heel a little bit at the bottom any way to stop that?
https://www.youtube.com/watch?v=HWoxhQEOLuY
Lmao are u at a fitness connection?
>>35107552
>I lift my heel a little bit at the bottom any way to stop that?
Don't do it?
>>35107640
yes why
Whats your choice of post-workout drink /fit/? I drink pic related, it's pretty tasty which is all I care about really.
>>35107518
How the fuck so people drink that bullshit? It tastes like chocolate chalk with hint of salt. Fucking disgusting.
I drink fairlife chocolate milk: 20g of protein, 250 calories, and its like fucking heaven tasting.
>>35107579
w-what is chocolate chalk
>>35107518
i drink combat and eat the bars before after workout/working in the metal shop all day
Hey guys 6'2" 320lb fat fuck pretty much. Too poor for gym. Going to stop eating fast food, going to start drinking water.
Any exercises you got for me? Or should I just run till I puke?
>Not reading the sticky
>Thinking he's gonna make it.
What are you even?
>>35107515
too poor for the gym? what the fuck kind of nonsense shit did you just type on my imageboard you fuck?
either get the money, or get some freeweights and a wrist roller, don't do bodyweight excercises like fucking lunges or fucking bodyweight squats by volume because you'll fucking kill your knees
TELL US YOUR FUCKING AGE
WHY AM I EVEN