I want to know what everybody's workout routines are like and what your goal is fitness wise.
Pics of progress would be appreciated.
>>35571204
lift heavy
Get bigger everyday
Push/pull split basically. I just wanna be bigger
>push
Ohp
Bench
Squat
>pull
Rows
Pullups
Deadlifts
Plus accompanying accessories
>>35571280
OHP and Bench on the same day seems hard on the RC. Why not do strong lifts?
>>35571311
It is that's why you don't do them on the same day, you alternate. Plus do higher rep db ohp and db bench
>>35571329
That wasn't very clear, let me just post an example of what I mean
>Monday
3x5 bench
3x12 dumbbell overhead press
3x12 dumbell incline bench press
>Thursday
3x5 overhead press
3x12 dumbbell incline bench
3x12 dumbbell overhead press
You could then add isolations like skullcrushers, chest flys, and lateral raises
>>35571204
5-day split for lifting.
Day 1: Chest/Abs
Bench press
Incline bench press
Dumbbell fly
Dumbbell straight-arm pull over
Push-ups
Elevated push-ups
Day 2: Leg day
Weighted glute bridge
Barbell Squat
Leg curls
Leg extensions
Leg press
Lunges
Calf raises
Day 3: Back
Barbell deadlift
Barbell bent-over row
Pull-ups
Cable V bar pull down
Seated row
Hyperextensions
Day 4: Shoulders/Abs
Barbell upright row
Barbell standing military press
Dumbbell front raise
Dumbbell lateral raise
barbell shrug
seated calf raise
Day 5: Arms
Lying tricep extension
Dips
Tricep rope pull-down
Dumbbell hammer curls
Dumbbell incline curls
Dumbbell concentration curls
60 sec rest in between (most) sets, Cardio 30 mins 3-5 times a week (mostly in the mornings). I focus on doing really well with the heavy compound lifts. If I want to work a certain muscle group hard to build strength, I'll add whatever relevant compound lift (ex: Bench press) to one or two days in addition to the day I would normally work out that muscle group. Not sure how good this workout regiment is, but I like it and it has helped me build quite a bit of strength.
Sorry, no pics. I'm not happy enough with my body for that.
>>35571380
Most sets I do 3x10. Bench, incline, squat, deadlift and military press I sometimes change to 5x5 while gradually increasing weight by 5-10 pounds each set.
Oh. Fitness goal is to be around 160-180 with a reasonable BF%. Right now I'm 200, not sure my BF%. Used to be 315, then 170, now back up to 200 after a nasty break-up. Life is shit, but at least I can still lift heavy things.
Sun-off
Monday- Long run (6-8 miles); push-ups/pull-ups/sit-ups
Tue- 2 mile recovery run; bench, ohp, rows, farmers carries
Wed- interval run; squats, RDL, kb swings
Thur- ruck 3 mile; push-ups/pull-ups/sit-ups
Fri- interval run; deadlift, squat
Saturday- ruck 3 miles; ohp, bench, rows, farmers
>goal pic related
>>35571380
man .... fuck bro splits. Be real and do a full body routine man
>>35571462
Got any examples? I'm open to other lifting routines. I just found this one and it seemed okay, so I stuck with it. I'm not exactly a veteran lifter by any means.
>>35571497
any of the full body routine:
>SS
>SL
>ICF
>Reg Park
etc
the best part about doing full body routine is not only the gains, but you can pretty much do your favorite lifts all the time. like ICF for example has benching on BOTH A and B days
>>35571511
Cool. I might try out SS. I gained quite a bit of strength my first couple months because I was only doing heavy compound lifts (bench, squat, DL, MP, incline bench, etc). Just recently started the newer regiment.
>>35571535
fucking pissed, didnt get the job i applied to. Fuck
anyways ... make sure when you job onto SS to run it for a while (until you keep stalling)
>>35571204
Brehs...
