Routine check, please comment on it:
A
Squat 3x15
Flat Bench 3x15
Pendlay Row 4x15
Shrug 3xF
Leg Curl 3x15
Ab work
B
Squat 3x15
OHP 3x15
Deadlift 1x5
Reverse Cable Fly 3x15
Chin ups/Dips 3xF
Neck work
100 meter sprints uphill afterwards
I trained for strength (5-8 rep range) for about a year, focusing on endurance now.
Not enough variation.
>>35009936
Why are you doing this awful SS style template for novices?
You say you've been training for a year but have you learnt NOTHING?
And unless you're really a noob doing the same rep ranges every workout is retarded as fuck. Not to mention the same exercises even.
What should I do them?
abxab
a:
db bench press 4x12
incline db bench press 3x12
db ohp 3x12
lateral raises 3x12
bicep curl 3x12
hammer curl 3x12
b:
squat 3x12
leg curl 3x12
chin up 3x12
pull up 4x12
seated low row 3x12
tricep extension 3x12
skull crusher 3x12
>>35011432
please help i have a feeling this routine is shit
>>35010719
SS+GOMAD
>>35011478
Meh, it's okayish
>no periodisation
>same bench and OHP frequency
>shrugs
>all that volume and still only 1x5 deadlift
>>35011570
You don't need periodisation to progress.
Based on Candito Linear Hypertrophy with cardio
ABxCDxx
A:
Squat 3x6
Deadlift 2x6
B:
Bench 3x6
Pendlay rows 3x6
OHP 1x6
Weighted chins 2x6
(evening - interval cardio, seven sets of 2min@70-80%, 1min rest)
C:
Squat 5x8
Deficit deadlift 3x8
Hamstring curl 3x12
Calf raises 4x8 (2 second ascent/descent and 1 second pauses at top and bottom)
D:
Bench 4x8
Incline DB press 4x8
Pendlay row 4x8
Chinup 4x8
OHP 3x10
Cheaty DB curls 2x10
Strict form DB curls 1x10
(evening - interval cardio, three sets of 1min@100%, 20s rest, 1min@90%, 40s rest, 1min@80%, 60s rest)
Rest days after B and D also have steady state cardio of 30-40min@130-140bpm
>>35009936
>tfw your waifu is stronger than you
CHEST/TRICEPS
3 x 5 . BENCH PRESS
3 X 10 . INCLINDE DB PRESS
3 X 10 . CABLE CROSSOVER
3 X 8 . DIPS
3 x 10 . TRICEP EXTENSIONS
3 X 12 . TRICEP PUSHDOWS
BACK/BICEPS
3 X 8 . PULLUPS
3 X 10 . BENT OVER ROWS
3 X 10 . LAT PULLDOWNS
3 X 10 . DB ROWS
3 X 12 . FACE PULLS
3 X 10 . HAMMER CURLS
3 X 10 . BB CURLS
3 X 8 . CHIN UPS
LEGS/SHOULDERS
3 X 5 . SQUAT
3 X 10 . SEATED CALF RAISES
3 X 10 . HAMSTRING CURL
3 x 5 . OHP
3 X 10 . SEATED DB PRESS
3 X 20 . LATERAL RAISES
3 x 5 . DEADLIFT
>>35011570
>>35009936
This is what my routine (with your template) would look like:
A
Low Bar Squat 3x5
High Bar Squat 3x8-15
Incilne Bench 3x6
Flat Bench 3x8-15
Deadlift 1x3 (less weight than on B, it's for recovery)
Rows 3x8
Reverse Cable Fly 3x15
Leg Curl 3x15
Good Mornings 3xF (light weight)
Leg Rises 3xF
B
Front Squat 3x8 (less weight than on A, it's for recovery)
OHP 3x3
OHP 3x15
Deadlift 1x5
Pendlay Row 2x15
Shrug 3xF
Chin ups 3xF
Dips 3xF
Sit ups 3xF
Hyperextensions 3xF
ABCxABC
A:
Squat 3x5
Calf Raises 3x10-12
GHR 3x8-10
B:
Dead 1x5
Row 3x5
Weighted Chin ups 3x5-8
C:
Bench 3x5
OHP 1x5, then 1x8
Tricep extensions 3x8-10
Sometimes add in ab work and other accessories, and also switch up the variations of some of the lifts from time to time
Any critique or suggestions welcome
>>35012044
I don't hate it, but there's just a lack of volume and questionable choice in lifts.
What's your goals? Usually I just recommend SS because it's the best novice program I've ever ran, but it seems like you're trying to do something different?
Depends on your goals, I may tell you to do SS or I may help you improve that barebones program .
>>35012044
Not enough shoulders.
Rate this, please.
A:
Squat 3X6
Bench press 3X6
Bent-over row 3X6
Rope pressdowns 2X12
Face pull 2X12
B:
Deadlift 3X6
Weighted chin-ups 3X6
Overhead press 3X6
Hammer curl2X12
Lateral raise 2X12
AxBxAxx
BxAxBxx
>>35012082
Goals are just to hit the basics and be in and out of the gym quickly, only have around 30-45min.
6'1'' 180lbs, press / bench / squat / dead : 120 / 185 / 245 / 355
A
Flat bench RPT
Weighted chin ups RPT
Front squats RPT
Hammer curls 3x10
B
OHP RPT
Ddlift 1x5
Row RPT
Lateral or rear delt raises 3x10
C
Incline bench RPT
Squat RPT
BB Curl RPT
Pull ups 3x10
AxBxCxx
RPT is reverse pyramid, 3 sets. 1st set 5 reps, 2nd set 6 reps w/ 10% less weight, 3rd set 8 reps w/ 10% less weight
thoughts on this for strenght gains? Really need to work on my shitty presses
>>35011432
Why no barbell bench? If you have an imbalance then power to you otherwise start doing some barbell bench press, also everything is in the 12 rep range, why so? I'd switch it to rep ranges of 5 for compounds and keep it at 10-12 for isolation. Otherwise it's ok tier if you are a noob and want to make ok gains. If you are neither go on a ppl or upper/lower split.
>>35012189
Texas method or Madcow 5x5 but SS would most likely work fine.
Bumpirihna.
