Routine General
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>ctrl+f routine
>19 results
what do you think of doing only half the sets for deadlifts?
>>35338526
Push 1:
Bench Press 4x8
OHP 4x8
Dips (Weighted if you can do +10 reps with bodyweight) 3x10
Cable Pulldown 3x12
DB Incline Bench Press 3x10
Lateral Raises 3x12
Push Ups 3xFailure
Hanging Leg Raises 3xF
Decline Crunch 3xF
Pull 1:
BB Bent Over Row 4x8
DB Bicep Curls 3x12
Wide Grip Lat Pulldown 3x12
EZ Bar Curls 3x12
Hyperextensions 3x12
Pull Ups 3xF
Legs:
Squats 4x8
Standing Calf Raises 3x12
DB Lunges 3x12
Leg Curls 3x12
Leg Press 3x12
Hanging Leg Raises 3xF
Decline Crunches 3xF
Ab Rollout 3xF
High Intensity Cardio 15-20 min
Push 2:
Bench Press 4x8
OHP 4x8
Skullcrushers 3x12
BB Shrugs 3x12
DB Flyes 3x12
Dips (same rule as before) 3x10
Push Ups
Plank 3x1 min
Weighted Russian Twists 3xF
Pull 2:
BB Bent Over Row 4x8
EZ Curls 3x12
Wide Grip Lat Pulldown 3x12
Seated Row 3x12
DB Curls 3x12
Hyperextensions 3x12
Pull Ups 3xF
Hanging Leg Raises 3xF
Ab Rollouts 3xF
>>35338526
Do 3x5 for heavy, it's not a meme, it's the best rep scheme for building strength no matter how advanced you are.
>>35338603
i'm not advanced at all as you can see, but i just like playing around with the rep ranges more than linear progress.
Copying this from another thread
>Rate my routine please
>A:
>Bench
>Shrugs
>DB incline
>Lat raises
>Pullups
>Facepulls
>B:
>OHP
>Row
>DL
>Dips
>Chinups
>C:
>Squat
>RDL
>Calf raise
>Leg press
>Adductor/Adductor
>Compounds 3x5, accessories 3x8-12 and bodyweight stuff 3xF. Abs every workout
>AxBxCx
>Monday
10x5 Deadlifts
10x5 Pull-ups
>push ups and sit ups for muh APFT
>Tuesday
>10x5 Squats
>10x5 Chin-ups
>push-ups and sit-ups for muh APFT
>Wednesday
>10x5 Bench
>10x5 OHP
>push-ups and sit-ups for muh APFT
>Thursday
>10x5 Squats
>10x5 pull-ups
>5x5 power cleans
>push-ups and sit-ups for muh APFT
>Friday
>10x5 Bench
>10x5 OHP
>push-ups and sit-ups for muh APFT
I'm heading to 10th group in a few months, so I gotta out lift those operators.
I am a beginner.
>A
Squat 3x5
Chin ups 5x5
Flat bench press 3x5
Incline bench press DB 3x5
Skull crushers 2x10
Ez curls 2x10
Wrist curls DB both sides 2x10
Calve raises 2x15
>B
Squat 3x5
Rows 3x5
Ohp 3x5
Deaflifts 1x5
Wrists and Calves same as A
A/B, 3x a week. Need opinions.
>>35338960
what exactly is your reasoning for doing 10x5 in everything
Pls advise
ABCDEFG
A
Flat Barbell Bench (reverse pyramid 10 sets starting with 15 reps)
Incline barbell Bench 3 x 12
Decline bb Bench 3 x 12
Cable crossover 5 x 10
Dips/pushups superset 5 x 8/5 x 20
B
Seated BB preacher curl 3 x 12
Standing bb curl 3 x 10
Alternating dB curl 3 x 10
Tricep cable pushdown 3x15
Skull crusher 3 x 8
French press 5 x 8
C
DB shoulder press 3 x 15
Seater bb military press 5 x 3
Push press 3 x 12
Arnold press 1 x 8
Latetal raises 8 x 8
D
Incline dB Bench (pyramid 10 sets starting with 5 reps)
Flat dB Bench 5 x 10
Decline dB flys 3 x 12
Chest flys machine 5 x 10
Dips/push ups superset 5 x 8/20
E
Wrist curls 5 x 20
Wrist extensions 5 x 20
Wrist twists 5 x 20
Cable curls 3 x 10
Disco press 3 x 15
F
DB cheat rows 5 x 8
Romanian DL 3 x 3
Lat pull down 5 x 12
Close grip cable rows 3 x 8
Chin up 5 x 8
G
Snatch/clean superset 12 x 2/1
Deadlift + thruster 5 x 4
Overhead bb carry 100m x 5
Overhead bb box jumps 5 x 10
Crunches 5 x 20
>>35339532
make it 4 times a week
>>35339993
Random, complex, insane volume. What did you do before this?
>>35340076
SS but I got no gains except big legs
>>35340085
How about
a) pecs, shoulders, triceps
b) back, biceps
c) legs, core
pick your favourite two exercises for each group and keep the volume sensible, 3-5x5-12
A: Legs/Shoulders/Calves
Squat 3x8
DB Split Squat 3x8
OHP 3x8
Side Raises 3x8 // Calf Raises 3x12
B: Chest/Tris/Abs
Bench Press 3x8
Incline Bench 3x8
Cable Flies 3x8
Pushdowns 3x8
Seated French Press 3x8
HLRs 3x8 // Side Bends 3x8
C: Back/Bis/Forearms
Deadlift 2x5
SGHP 4x6
Lat Pulldown 3x8
Cable Rows 3x8
EZ Curls 3x8
Preacher Curls 3x8 // Reverse Curls 3x8
ABCxABCx
>legs/shoulders conflicts with chest and deadlift
>dont want to give legs its own day
>>35340151
Someone told me disco press and snatch/cj superset not good for beginner. It's true or ok? Theyre my favourite ones.
>>35340399
Tip: Don't listen to random anonymous posters on /fit/. They are 99% of the time just beginners and have no idea how stuff works.
If you need serious advice, listen to the tripfags like trappy-chan or strongtoast, or go look for it in another website.
Opinions?
>>35340019
Could ABxABxx be realistic?
>>35341143
garbage.
can you really not tell this is a joke
show me how you do those "backwards flanges" anon lets see your form
>>35341143
>forcing memes this hard
Just stop f/am
>>35339855
Eh, endurance. I've found it helps a decent amount.
I've made fairly decent strength gains on the routine as well, so I'm not complaining.
Also, to get my sergeant to shut up about crossfit since he did nothing but shit on my 3x5 strength routine before.
>>35338590
Why 4 days for upper body but only 1 for legs? Don't get me wrong, I hate doing legs as much as the next guy, but come on.
