Routine Steal
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You are currently reading a thread in /fit/ - Fitness
> For those of you bored with your Routine: Post what you currently do, and if it's any good maybe another bored /fit/izen will steal it.
Been doing this for 6 months, extremely simple and effective.
Every rep, explode up, 5 count down. Every move, 1 set, goal of 40 reps. If you hit all 40, add 5 pounds next time.
A:
Deadlift 1x40
Yates row 1x40
Pulldown 1x40
Barbell shrug 1x40
B:
Bench 1x40
Ab wheel 1x40
Wrist roller 1x40
C:
Squat 1x40
SLDL 1x40
Calf raise 1x40
OHP 1x40
Lat raise 1x40
How about a request?
I want a soccer specific routine.
One that will incorporate some lifting, plyometrics, agility, running/interval training, and core work.
>>35197904
Soccer x10
A Day:
Squat 3x10
Bench 2x10
OHP 2x10
1 Mile (Continuous for Time)
B Day:
Squat 3x5
Power Clean 3x5
Leg Press 3x5
200m x8 (1 minute break between)
C Day:
5 Mile Run
AxBxAxCxAxBxAxC
Don't play Soccer so I have no idea. What I'd do though.
3x/week
Day A
Front Squats 5x5
Bench Press 5x5 SS Chest pullover 3x8
Bent Over Row 5x5
Barbell Shrugs 3x8
Deadlifts 1x5
Incline dumbbell curls 3x8
Planks
Day B
Squats 5x5
Deadlifts 1x5
Overhead Press 5x5
Pull-down 5x5
Lateral raises 3x8 SS Face pulls 3x8
Close grip bench press 3x8
Planks
No judgement zone plz
>>35198167
Where's the rest
>>35198343
That's it.
AXBXA
BXAXB
Running on X days
Every other day. Rate and critique pls. My routine is based of kinobody Greek God program
A
Incline bench 5 6 8
OHP 5 6 8
Go down 10% in weight every set ^
Pec fly 3x8-12
Lateral raises 3x8-12
Skullcrushers 3x8-12
Same weight all sets^
Core exercises
B:
Chin ups 5 6 8 (or 3xfailure in my case)
Deadlifts 5 6 8
Squats 5 6 8
Go down 10% in weight each set ^
Rear delt flies (machine) 3x8-12
Seated cable rows 3x8-12
Calf raises 3x12-16
Ez-bar curls 3x8-12
Core exercises
Do cardio whenever I feel like it.
>>35198393
tfw I'm 225 squat, but only 135 bench
p-pls advise?
>>35198504
Tfw I'm 255 Bench but only 190 Squat
P-pls advise?
>>35198504
Have terrible body mechanics by being 6'4", then visit snap city for a 5 year vacation.
>>35197867
Sup fit this is my workout I do 6 days on 1 day off. Those numbers are what I started with when I first began this program. Part 1/2
>>35198393
How long/intense?
2/2 Abs are done every second day.
>>35198567
>>35198582
4'6" manlet here i'm gonna go lie down and cry
>>35198638
Look up stronglifts, it's all free on the web.
Better yet read the sticky.
>>35198648
Tyrion?
>>35198648
Bro if you're really 4'6" i hope you continue to lift and become the dwarf nature intended you to be.
Theoretically you could become the strongest natty lifter ever. Natty strong men are generally short.
Sincerely, your neighborhood orc.
>>35197867
Started SS a month ago, but I've added some accessory stuff. The extra stuff I do pretty light and really only plan to move up the weight every couple weeks, to try and not interfere with the compound lifts of SS.
A day I've added
Lat pulldown 5x5
hamstring curl 5x5
calf raises 5x5
Ab party
B day i've added
e-z barbell curls 5x5
dips, currently 3x5
chest flys 5x5
I run for 30 minutes on off all days so I don't get depressed.
I also I jump rope all the fucking time.
Let me know if I'm an idiot and if I am an idiot how do I not be an idiot. I want the strength of SS but I'd also like some tasty biceps and dope calves.
>>35198722
I would drop the accessory work until you start seriously failing on your SS lifts. The cardio will help but the excess of work will just stall your progress.
>>35198750
Ok will probably do. Thanks man
>>35198750
Funny, I would drop the accessory work once I start failing reps for more recovery
>>35198485
Sumwun pls rate and critique
>>35198791
Don't do skullcrushers unless you're into bursitis bby pls
>>35198789
Well i mean after the deload/reload. Serious failure, not simple plateauing
>>35197867
When do you do "additional?"
I'm thinking about trying pic related out. Was this his actual routine? Has anybody ever tried it?
>>35198819
B... But I love the pump they give senpai. Best alternative exercises?
>>35198924
Add large doses of test and tren and I might do something for you. If you are just starting, read sticky and do SS
>>35198927
Bench dips - just don't lock out ;)
>>35198924
>I have never done cardio
>quick bursts of a ketogenic diet is all I need >Though I can only get away with this due to my body type!
>No Creatine
TOP KEK
>>35198962
Does that mean to extend all teh way to where you lock your joints?
I'm guessing so, just making sure. Forgive my newness.
>>35197867
>deadlift 1x5 once a week
hows your 3pl8 max treating you???
>>35198962
This (>>35199023) faggot is making me look stupider than I am.
Anyway thanks family member
>>35198567
bounce repper please go
>>35199076
Anonymous message board. If you care about "looking stupid", you're already plenty stupid.
Why don't you just be cool and answer the fucking question.
I came here to learn.
>Monday:
OHP
Dips [weighted]
Pulls [weighted, various grip]
>Tuesday:
Deadlift [deadlift/sumo]
Single Leg Romanian Deadlift
Hanging Leg Raise hanging leg raise
>Thursday:
Bench Press
DB Chest Press or DB Incline Dumbbell Flyes
DB One Arm Row
Wrist Curls
>Friday:
Squat
Hip Thrust
Leg Press
Cranes w/ wrists stretches
Single leg extension
DB Curls
>Sunday (Accessories):
Row [aim for 20 s/m, 5k, under 30min]
Lightweight Form [diddlys, front squats]
Bulgarian Split Squats
Vag machine
DB Curls
Cable Kick Backs
>Abs (One exercise end of workout if I feel like it):
Ab Roller
Stability Ball Pike
Windshield Wiper w/ Medicine Ball
Bench Rockies
Extended Plank
Elevated Plank Row
Side bends
>>35198952
I'm not really sure if i want this ever. I can't imagine a person able to do a 700lb squat would be very mobile.
XABABXX
A (back, chest, and legs)
Face pulls 3x10
Rows 3x10
Glute-ham raises 3x10
Bench 3x5
Pec dec 3x10
3.5 mile run
B (arms, abs, and legs)
Squats 3x5
Reverse wrist curls 3x10
Bicep curls 3x10
Skullcrushers 3x10
8-minute abs
3.5 mile run
Ive been wanting to do a workout for firefighting, primarily brush firefighting which includes much endurance since no firetrucks up in the tight mountain trails
Primary stats needed Strength/endurance
Strong core particularly needed
Any recommendations?
Not fat ass fatass but im pretty bulky and can still jog without having a heart attack
I also plan to do some hiking at a 5 mile long canyon by where I live. How many days should I include that for my workout? Any other cardio?
Please help
>>35198167
>The Press ing 140 and only deadlifting 255
How?
>>35199132
>no deadlifts
Quit reading right there.
A
DB OHP - 50kg
Lat pulldowns (hammergrip)
BB Deadlifts - 130kg
facepull/shrug superset
biceps (hammergrip) – 30kg
triceps (rippetoe style with an ez bar on a bench) - 35kg
DB Calves against a wall - 40kg
B
BB Bench – 90kg
BB Squat – 100 kg (pls be kind)
BB Row – 70kg
Upright Row/ rear delt super set (rope cables)
tricep cables
bicep cables
planks – 1min x 4
This hits biceps, triceps, shoulders, and rear delts every workout. While still allowing me to do the big 6 compounds. All in all I think its the best of both a curlbro, and SS routine.
>>35199567
What is deadlifts accomplishing that I'm not already doing with squats and running? Lower back is all I can think of that I'm not hitting very well
>>35199668
I do this 3 times a week though. Meaning monday squats, wednesday DL, friday squats. (or vice versa with 2 lots of DL)
>>35199694
>unleashing the kinetic chain
>>35199132
>8-minute abs
Lol dude just do a proven program and cardio after lifting or on off days.
>>35198924
>or kangaroo
Is this how I achieve divinity?
>>35199752
Any recs for proven programs? It seems to be working alright so far. I have to do the cardio on lifting days because I run to and from the gym
>>35200025
In the sticky.
>>35199923
Kangaroo is pretty great. It's low-fat beef. Best eaten as part of a pasta sauce as roo steaks are really dry.
>>35200421
Or eaten rare/medium-rare, preferably with a marinade. Its a great steak meat, but only if you stay a long way from overcooking it.
>>35198924
Is this dude saying he eats eight meals a day?
Eight meals a day that are exactly the same?
>>35197867
I've been doing this with my full body routines. If you find your arms and shoulders grow faster than your chest/back (do an extra accessory/bodybuilding day for it). If you find that chest/back grows faster than your shoulders/arms do an all out arm/shoulder day.
I'm currently doing keto and full body strength training; i have terrible delts and arms. This is what my routine looks like.
Monday:
Squats
Bench
Row
*Calves
Wednesday
Squat
Bench
Deadlift
*Chin-Ups
Friday:
Squat
Bench
Row
*Calves
Saturday (bodybuilder, hypertrophy, and conditioning workout).
Shoulder/Arm Day
Overhead Press
Cable Skullcrushers 3 sets of 12
Tricep Pushdowns 3 sets of 12
V-Bar Pushdowns 3 sets of 12
Reverse Curls 3 sets of 12
DB curls 3 sets of 12
Preacher curls 3 sets of 12
Cable Side Laterals 3 sets of 12
Rear Laterals 3 sets of 12
Reverse Curls
What does lock out mean?
Please and thank you.
>>35197900
what the fuck
>>35197900
why are you trying to push a stupid ass meme
>>35200541
>this dude
Tuesday
Squat 3x5
Bench 3x5
Double overhand dl 2x5
Seated Ohp 3x8
Chin ups 3x5
Thursday
Squat 3x5
Ohp 3x5
Mixed grip dl 1x5
Incline bench 3x8
Chin ups 3x5
Saturday
Bench 3x5/Ohp 3x5
Chin ups 3x5
DB ohp 3x8/DB bench 3x8
Db row 3x8
Skull crushers 3x8
DB curl 3x8
Amateur Dyel working out in bedroom.
4x8 dumbell curls.
4x8 hammer curls.
4x25 dumbell rows.
4x15 dumbell squats.
4x3 dumbell ohp.
4x25 push ups.
No real set order other than starting with curls because I hate bicep curls, and finishing with push ups because I like to lay out on the floor when exhausted. Numbers on reps are a bit random because I'm too lazy to change plates around, I just set goal based on what is a challenge to push for with the current weight.
Tiny one bedroom flat, no gym in tiny rural village. Anything else I might be able to try? Can't even get one of those doorframe pull up bars due to old house has a small window over every door. Thinking of begging grandmother who lives close to let me put a barbell bench in their garage then working out there.
>>35200646
Pure dumbbell workout
A
DB BENCH PRESS 3x12
DB SQUATS 3x12
DB bent over rows 3x12
B
Overhead Press 3x12
DB squat 3x12
Stiff legged deadlift 1x12
Pull ups 3x6-12
Days: AxBxAxx
Progression: When I can do all 3 sets of each exercise for 12 reps I up the weight
It's basically a less hardcore DB version attempt of stronglifts. Does it seem alright?
>>35197867
>Monday
Low bar squat 5, 5, 5+
Bench/Press 5, 5, 5+
Light Deadlifts 5+
Weighted Chin ups 5, 5, 5+
>Wednesday
Light PC&Front squats 5, 5, 5
OHP/Bench 5, 5, 5+
Pendlay Rows 5, 5, 5
>Friday
Power Cleans 1
Deadlifts 3+
Bench/Press 5, 5, 5+
Front squats 5, 5, 5+
Weighted Chinups 1
>>35198111
>No Plyo
>No agility
>Not enough running
>No core
Don't even know why I bothered to ask
Should just make my own.
>>35199548
Snap city, i can probably pull 3.5 plates but I'm taking it very slowly for now.
I run 4 to 5 times a week for warmup usually till heart rate is 150 than Myofascial release followed with band stretching.
This a typical upper day for me
Flat bench is good for powerlifting and that's it. If you want a bigger chest do incline and decline.
Incline kettle bells bar press 4x10
(This is a great stability exercise)
Between sets
Stability ball planks
Decline press 4x10
Cable chest flys 4x12
Biceps straight bar curls 4x10
Overhead tri extension 4x10
Lat pull down 4x15 (every workout
Leg press 4x12 (every other day)
Cable ab crunches 4x failure (every workout)
>>35198648
You can build muscle faster than 99% of all the autists here. Build mass and be Idol Man!
>>35197904
The best training for soccer is playing soccer. Do the same exercises you do at your club (if you play). Things like agility, running etc., do not ask on /fit/, a lot of people don't do that stuff. Google it, it isn't too hard. Just think about what you do in a soccer game, and try simulate it. Also, for running, just fucking run. Do like 8km, and slowly build up your speed.
As for lifting, just do lighter weights in the 8-12 rep range. Soccer would benefit from a bit of additional size, but absolute strength isn't too necessary (within reason).
>>35202784
How'd you snap city and how much were you doing?
>>35197900
I bet you go to the gym to do a bodyweight routine
>>35197867
Natty upper/lower, truly the most satisfying way to train.
>Upper A
3x6 Flat Bench
3x8 Incline Bench
3x6 Weighted Chins
3x8 Rows
3x10 Rear Delt Raises
3x10 Bi-iso
3x10 Tri-iso
Upper B is the same except for OHP and dips replacing the bench stuff.
>Lower A
3x6 Squats
3x8 Romanian Diddly
3x10 Calf Raises
3x10 Leg Press
3x10 Leg Curl, of some sort
3x20 Cable Crunches
Likewise, Lower B is the same except for front squats and proper deadlift instead.
U/L is so versatile. As long as you have the main compounds covered and a balance of pushes/pulls you can tailor it any way you want.
The arm isolation stuff could easily be left out if you can't be bothered too, I just enjoy a bit of curling at the end of a nice session. Same with the non-compound legs shit.
Moon's day: BP, OHP, flyes, dips, tri-extns, lat raises
Tyr's day: DL, dumbell rows, lat pulldown, curlz
Odin's day: Skwat, ham curlz, calf raises, lunges
Thor's day:BP (focus on decline press), flyes, shoulder press, lat raises, tri kickbacks
Frej's day: DL, rows, curlz, rear delt flyes, forearms
Bath-day: Same ol' leg routine
Sun's day: Rest
i got a freakin sweet recovery time though
>>35203430
Before i broke myself i was up to 5pl8 DL and 3pl8 Squat. I sprained something in my lower back, just right of my spine. I was deadlifting after taking a month off, too heavy, probably bad form by over extending (opposite of rounding)
Couldn't fold at the waist for 8 months without crippling pain.
I really want bigger arms, will do any intense workouts. Also chest.
>>35197867
A:
Squat 5x5
Bench 5x5
Pendlay Row 5x5
Dips 3xF
Chins 3xF
Calves 3x10-15
B:
Squat 4x5 light
OHP 5x5
Deadlift 5x5
Dips 3xF
Chin 3xF
Calves 3x10-15
C:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Pendlay Row 4x5, 1x3, 1x8
Weighted Dips 3x5
Weighted Pullups 3x5
Tricep Iso 3x8-12
Biceps Iso 3x8-12
Monday's weight is the same as Friday's triple the previous week. I do abs whenever I feel like it.
Here is my TM setup. I am on Lyles bulking routine right now after running grey skull for a few months. Planning on starting TM in the new year. Any recommendations? will this setup give me some decent mass gains as well as strength?
Volume:
Squats 5x5
Bench/ OHP 5x5
Hang Cleans 5x5
Leg raises 3x20
Recovery:
Pause squat 2x5
OHP/ Bench 3x5
back extension 5x10
chinup 3x12
Intensity:
Squat 1x5
Bench/OHP 1x5
Deadlift 1x5
Hammer curl 3x10
Skullcrushers 3x10
