BIKE FOR 1.5 MILES BEFORE EACH DAY (legwork)
Mon, Thurs (Chest and Tri)
Incline Dumb Press 3x10
Flat Dumb Press 3x10
Chest Dips 3x10
Chest Flyes no Bi 3x10
Overhand Grip Tri Pushdown 3x10
Tues, Sat (Shoulder and Traps)
Dumb OHP 3x10
Reverse Flyes 3x10
Dumb Shrug 3x12
Dumb Lat Raise 3x12
Upright Row Machine 3x10
Wed, Sun (Back and Bi)
Row 4x10
Closegrip Underhand Pulldown 4x10
Hyperextensions 4x11
Straight Arm Lat Pulldown 4x10
Machine Bar Curls 4x10
I have a fucked up back so I can't do the big lifts, wish I could though
>biking for legs
Was thinking of giving this a try, its PHAT with a few slight modifications.
Day 1: Upper Power
Bench Press: 3x3-5
DB Shoulder Press: 3x6-10
Weighted Dips: 2x6-10
Tricep: 3x6-10
Bent Over Row: 3x3-5
Lat Pulldown: 2x6-10
Seated Row: 2x6-10
Face Pull: 2x6-10
Hammer Curl: 3x6-10
Day 2: Lower Body Power
Squat: 3x3-5
Hack Squat: 2x6-10
Leg Extension: 2x6-10
Romanian Deadlift: 3x5-8
Lying Leg curls: 2x6-10
Standing Calf Raise: 2x6-10
Seated Calf Raise: 2x6-10
Day 4: Back & Shoulder Hypertrophy
Bent over Row: 6x3 (65-70% 3-5 rep max) (Speed Work)
Lat Pulldown: 3x8-12
Seated Row: 3x8-12
DB row: 2x12-15
Reverse Flyes: 3x8-12
Seated DB Press: 3x8-12
Upright Row: 2x12-15
Side Lateral raise: 3x12-20
Day 5: Lower Body Hypertrophy
Squat: 6x3
Leg Press: 2x12-15
Leg extension: 3x15-20
RDL: 3x8-12
Lying leg curl: 2x12-15
Standing Calf raise: 4x10-15
Seated Calf Raise: 3x15-20
Day 6: Chest and Arms Hypertrophy
Bench Press: 6x3
Incline DB Bench: 3x8-12
Hammer strength press: 3x12-15
Chest Fly: 2x15-20
Preacher curls: 3x8-12
DB concentration curl: 2x12-15
Hammer curl: 2x15-20
Tricep extension: 3x8-12
Rope pushdown: 2x12-15
Skullcrusher: 2x15-20
>>35373701
It's so dense
Nice excuse faggot
>>35373716
This
>>35373716
>>35373735
Too dense? I've responded pretty well to some higher volume routines. Im aware thats its kind of overboard but i've heard good things about it so im kind of curious. Im trying to focus on upper body strength/hypertrophy
>>35373743
Novices respond well to everything.
>>35373701
10/10 routine
>>35373749
I dont know if I would call myself a novice, maybe in terms of my upper body I am. Im also looking at candito's linear program but i'd prefer a 5 or 6 day routine. Right now im at 178lbs bw my lifts are:
Squat: 370x3
Bench: ~190x3
Dead: 405x3
>>35372846
ABCxABCx
A
Back-Biceps
Pullups 4x5
Bent Over BB Row 3x8
Seated Cable Rows (V Handle) 3x12
Close Grip Pulldown 3x12
Single Hand Neutral Grip Pulldown 3x12
Shrugs 3x12
Facepulls 3x12
E-Z Bar Curl Close Grip 3x12
Preacher Hammer Curl 3x12
Incline Inner Bicep curl 3x12
B
Chest-Shoulders-Triceps
Barbell Bench Press 3x5
Dumbell Incline Press 3x12
Incline Bench Cablefly 4x10
Flat Dumbell Press 3x10
Military Press 3x5
Dumbbell Shoulder Press 4x8
Cable/DB Lateral Raises 3x12
Arnold Press 3x12
Cable Rope Pushdown 3x12
Dumbbell Overhead Extension 3x12
C
Legs-Abs
Squat 3x8
Leg Press 3x10
Leg Extension 3x10
Leg Curl 3x12
Hip Thrust 3x12
Donkey Kick Machine 3x12
Seated Calf Raise 3x12
Standing Calf Raise 3x12
Crunch 4x15
Hanging Leg Raise 4x15
Help me, I want more mass in my glutes, but I don't know what else should I do.
I'm roiding btw
Bench, OHP, Squats, and Deadlifts are all 5/3/1. Other compounds will occasionally drop to <6 reps but I try to keep everything >8 reps.
>>35375004
natty?
>>35375062
Yup. I've been told the volume is a bit much for a natural but I've ran similar routines in the past with success.
>>35374451
what is this meme.
3x now
>>35375004
your ass must be on the flat side, isn't it?
I don't understand how people can train a body part only once a week. Isn't that fucking boring?
>>35374451
Is this for real?
>>35375121
Straight up pointless.
>>35375004
post body?
>>35375133
But I lift because it's something I enjoy. Deadlifting, squatting, and benching is all fun as fuck to me. I don't think I'd go to the gym as much if I didn't have as much fun as I do.
>>35375139
Then if it's so fun, why do it just once a week?
>>35375152
I don't. I do everything twice a week with PPLx2 and a rest day on sundays.
>>35375113
R8 my butt?
Reposting from dead thread
>Wednesday
Bench 3*5
Incline db bench 3*10
Chest fly 3*10
Squat 3*5
>Friday
Pullups 3*f
Rows 3*5
Hammer curls 3*12
Rear delt flys 3*10
>Saturday
Ohp 3*5
Db ohp 3*10
Incline db bench 3*10
Chest fly 3*10
>Sunday
Pullups 3*f
Rows 3*5
Hammer curls 3*12
Rear delt flys 3*10
Deadlift 3*3
>>35375185
Not bad, but not that impressive.
You should target it directly, squats aint gonna make the whole job.
>>35375134
See
>>35375185
And
>>35375199
Any recommendations other than hip thrusts?
>>35375219
Not him but Bulgarian split squats will kill your glutes.
>>35375219
You already do them? Or why other than?
I think that's an amazing exercise for glutes.
I'm really focusing on growing them, and thrusting is wonderful, but I'm really relying on them, because I don't know any other good mass options, and I'd like to have a bigger ass.
>>35375233
Bulgarian is with a foot resting on a bench behind you right?
>>35375241
Only cause I know of them already, just trying to learn of any others.
>>35375249
Yep that's the one
