Routines
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ROUTINES:
>Post your routines and r8 others.
>Give advice
>Get made fun of because you don't have an encyclopedia of gym knowledge inside your head.
Here is mine, it's a second draft of my first self made routine.
Would appreciate some advice on how I can make it better.
PPLPPLx
Push
>bb bench
>incline db bench
>close grip bb bench
>cable tricep pulldowns
>db shoulder press
>db lateral raises
Pull
>bb cheat curls
>db hammer curls
>bb rows
>db rows
>chinups
>hex bar shrugs
>db shrugs
Legs
>squat
>straight leg deadlifts
>db lunges
>calf raises
>>36033061
I'd experiment with more volume. Definitely for tricep pushdowns, but maybe also with your heavier lifts. Maybe do a 3x5 squat one day, and a 10x3 another?
>>36033125
>all that volume on push/pull days
>doing 3 different chest exercises
>tricep pushdowns before shoulder press
>curls at the start of pull day
>doing more than one kind of shrug
>multiple row variations
>multiple curl variations
>no core/lower back work on leg day
>not doing conventional deadlifts ever
How long have you been training like 4 months?
>>36033052
Following this almost exactly. I have added in abs and lateral dumbell raises on the upper day
My routine didn't completely follow the Madcow 5x5 routine in terms that it added a lot of core exercises each day, targeting your obliques, abs, lower back, calves, and fore-arms. This is acceptable because core-work is always welcomed in Starr's program.
I also took the optional additional Wednesday workload of pull-ups and chin-ups as well as adding five sets of concentration curls and close-grip bench press on Friday.
>>36033149
10x3 ? You mean 3x10?
>>36033163
No I'm doing a lot of volume intentionally, and where do you see the third chest exercise? Close grip bench is primarily triceps.
2 days devoted to my main lots of choice ( push press, trap bar deadlift)
And 2 accessory upper and lower days
>>36033220
ah, yes
>>36033242
Alright, so go like alternating high / Low volume?
>>36033265
Exactly, that's how I broke several bench and squat stalls
The past few weeks i've been doing this 5 days:
1:30m of supersetting 20 pushups 10 pullups and 20 dips. Always changing the type of pushup and pull every 5 super sets.
300 bw squats at night.
5km runs on weekends
>>36033284
Sounds intresting, and you know.. Gotta confuse them muscles
Rate please. I can work out just 5 times a week, so I do PPLxULx
Chest/tricep/shoulders
bench press
overhead press
lateral raises
rope pushdowns
tricep extensions
shrugs
Back/Biceps
lat pulldowns
seated rows
face pulls
curls
reverse curls
hammer curls
A.
Deads
Ohp
Lat pulldown
Seated row
Curls if I can get the ez bar from that keg shaped Mexican who always has it
B
Squat
Binch
Tricep pulldowns
Calf raises
Been going 2 months. Suppose I'll have to look into intermediate routine soon and quit drinking
>>36033300
Gj.
>300 BW squats
Dam son, are you trying to lose enough weight to go to the gym? If so, respect!
>>36033323
Looks good to me but
>push day
>rope pull downs
>wtf?
This is what I'll be running through 2 weeks x2 (with 1 week at maint. in between) of PSMF - 1650 kcal of only lean meats, cottage cheese and some veggies.
Would love to get some feedback:
A:
- Front Squats 3x8
- Bench Press 6x4
- Cable Rows 4x8
- Standing Crunches 3x15
- Nordic Hamstrings 3x3
- Chins @bw, 3xF
B:
- Deadlift 6x4
- Weighted Dips 3x10
- Weighted Chins 10x3
- Knee raises (hip flexors) 3x10
- Calf Raises 3x15
- Farmer's Walks (with suitcase carries and other things worked in)
C:
- Low Bar Squats 3x3
- OHP 3x5
- Pendlay Rows 5x5
- Back Extensions 3x12
- Leg Extensions 3x12
- Treadmill Tabata 8x'20 sec on / 10 off'
Optional extra day:
- Cleans
- Box Jumps
- Push Press
- Shrugs
- DB Curls
- Lat raises
Appreciate feedback on programming balance - The idea is to do no progression, but maintain strength over the next 4-8 weeks, lifting at 80-90% for reps.
>>36033377
triceps isolation..?
>>36033323
oh and one of my questions would be if I am doing enough on lower/upper body day
>>36033395
To follow up, the diet and programming is inspired by this study:
Easy to read article:
http://www.cbc.ca/news/canada/hamilton/news/how-to-lose-weight-and-gain-muscle-fast-new-mcmaster-study-1.3423359
Actual study:
http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339.abstract
>>36033401
Im stupid sorry.
Well this actually looks realy good Then, especially for maintaining mass during a cut.
>>36033231
>>36033125
No fraud allowed in this thread, go back to your containment thread
>>36033447
funny, I am cutting currently. seems like my routine suits well for me then. thanks man
Am I missing any important muscle groups? Are there any exercises I can replace with more effective ones, except deadlift?
>>36033125
>>36033323
Though i would do bend over rows instead of weighted chin ups. But that's mostly because i hate any kind of pull up exercise.
>>36033332
Manga sauce?
>>36033461
bruv I'm just looking for advice on my routine
>>36033343
Nah, i'm just a poor bastard who only has a pull up bar 2 dumbells and some weights and the nearest gym is 4km away.
Doing this routine for fun, when i'm taking it a little bit more seriously i do something like:
5x6 one arm pushups
5x8 handstand pushups
3x12 30kg dips
5x12 diamond pushups
5x10 wide fist pushups
Squats at night because i hate doing them, pull days are somehow similar.
>>36033567
Chin Ups are one of my favorite exercises and I already do rows on upper body day, so I keep them..
AxBxAxx
BxAxBxx
A
Squats 3x5
Bench press 3x5
Pendlay rows 3x5
B
Squats 3x5
OHP 3x5
Chin ups/pull ups 5x5
Deadlifts 1x5
Should I do pull ups or chin ups?
>>36033606
honestly I think chin ups are superior in every way. They place your biceps in a stronger position, and thus stop them from being a limiting factor for back exercise.
Beginner skelly here. Some anon posted this as an alternative to SS. Is it legit?
A
Squat 3x5
OHP 3x5
DL 1x5
Dips 3xf
Curls 3x8-12
B
Squat 3x5
Bench 3x5
Chins 3xf or 3x5
Face Pulls 3x15
Lying Triceps Extensions 3x12
>>36033052
-ohp
-row / chin-up (alternate)
-jumping squat / clean (alternate)
-bench
-deadlift
-hip thrust.
side lateral raise, curl(unless chin-up day), shrugs on day A
Calf raise, reverse wrist curl, and rear delt work on B
Usually do 2x4 followed by 2x8 for the heavy compounds, 3x8-12 for accessories
Can someone suggest a routine for a beginner who has a fucked up back?
Squats and Deads are not an option at all
In fact due to sports I am not bothered about a leg day at all just maximum gains that wont affect my lower back
>>36033698
leg press instead of squat.
I do Adies routine but only go 5 times a week
>>36033573
Boku no Pico
>>36033052
AxBxC
A
Bench press flat
Bench press not flat
Butterflies
Biceps curls
curls for forearms
B
Pull ups
Rowing (I think that's the name for it)
Shoulder press
sometimes reverse butterflies
sometimes lat pulls
Dips
Triceps pull downs
C
Leg press or squats
Leg curls (idk what's the name for this)
Leg stretches (idk about name)
calve presses
Situps
0.75 - 1.5h
no cardio
no stretching
I'm 1.81m, 77kg, 18yo
Rate pls? I'm kinda a beginner...
I think I just posted this in the wrong thread. Just changed to PPL routine after some advice, did some routine research and made this:
PPLPPLx
Pull
>1x5 DL/ 5x5 BB rows (alternating)
>3xF Chinups
>3xF Pullups
>5x12 Facepulls
>4x8 DB curls
>5x5 Cleans
Push
>5x5 Bench press / 5x5 OHP (alternating with below)
>3x8 OHP / 3x8 BP
>3x8 Incline DB presses
>3x8 Tricep pushdowns SS 12 lateral raises
>3x8 Overhead tricep extensions SS 12 lateral raises
>3x12 BB shrugs
Legs
>3x5 Squat
>3x8 Romanian DL
>3x12 Calf raises
I feel like I'm missing some more substance for leg days, maybe front squats?
Rate pls
>>36033698
>i have a fucked up back
>no squats or deads
>nothing that will affect my lower back
What a novel idea! Let's completely ignore a weak part of our body, get stronger in the surrounding muscles and create an imbalance that will only exacerbate the issue! Genius!
>>36033642
yes, i'd swap the face pulls to A tho
>>36033774
If only there were politics instead of ice cream in that anime.
>>36033784
Oh yeah, I usually do 3-5 × 8-12
So I experimented a little bit and moved things around until I ended up with this and it feels solid.
I really enjoy the heavy-light combo and alternation and those accessories seem to be helping me a lot.
I'm currently 82kg(180lbs), around 20%bf and I've been training for strength for 1/2 a year now.
Any input is appreciated.
>>36033792
leg curls or better yet GHR, leg press, front squats are solid
what exercise will you add to SS for making it more complete?
>>36033698
You need to deadlift anyways.. It is the single most effective lower back rehab exercise
http://www.soulfit.net.au/using-the-deadlift-for-back-strength-and-rehabilitation.html
http://breakingmuscle.com/mobility-recovery/keep-sumo-deadlifting-unorthodox-rehab-for-lumbar-injuries
http://functionalanatomyblog.com/2010/05/25/the-dead-lift-for-lower-back-rehab/
Squats are overrated... Just do hip thrusts... Feet further away from your body hits quads more than glutes... Feet tucked under yourself hits calves and hamstring more than glutes... Shins perpendicular for glutes...
Hip thrusts are the absolute best replacement for squats, and you can usually move more weight with a thrust than a squat... Hip thrusts are great for lower back if you do them correctly.
They can be awful if you do it wrong (trying to lift the weight with your lower back instead of glutes and legs)
Deadlifts will fix your back, though... Just don't worry about going terribly heavy
>>36033832
I thought about that but read leg curls are bad for joints (and I felt my knees hurt too last time i tried), don't have a GHR machine, so I guess I'll try the press, thanks
>>36033849
>>36033800
I've tried to fix things but im sure that it is a spinal problem. I went back to deads about 3 weeks ago using 70% of my max with warm ups and stretches and i still feel discomfort today
just dont wanna wreck my shit man ;_;
>>36033838
Read the fucking book.
It tells you what to add and when.
That being said I would swap out half the squats for hip thrust
>>36033573
One punch man
>>36033882
Have you tried, oh I don't know, going to a specialist that knows what they're doing?
You don't fix an issue by avoiding it.
>>36033856
leg curls shouldnt be bad, leg extensions are. but you dont have to do them. you dont need a ghr machine to do GHR, many ways to do ghetto GHR
>>36033838
depends on what you need, but triceps biceps rear delts and chest are the most common. dips, curls, facepulls/rows and maybe crossovers
>>36033902
the book is nazi about adding shit. youre not supposed to "add" anything except chins to the novice program.
>>36033882
Fix your form
>>36033849
I've got scoliosis and doing deadlifts only increased the imbalance in my back (now my left side is completely bulging compared to the right side)
>>36033919
You either didn't read or didn't understand what you were reading.., you add in chins at I think 4 weeks or so in, tho.
He even recommends doing bicep curls (after everyone has left the gym), granted that was outside the book
>>36033916
I've tried finding a coach but none other than shitty PTs in my area who I dont trust. seen plenty of vids and know what to do in theory
>>36033925
As far as I can tell my form is good. but i can and have in the past hurt my back just by picking up a dumbbell for rows.
>>36033956
>You either didn't read or didn't understand what you were reading
no, you. the exercises listed are there for the sake of basic barbell training, not the novice program. he never says to add those halting deadlifts to the novice program
>>36033972
Not a coach you shit lord, a doctor. That specializes in backs.
>>36033989
good luck finding a specialist that will actually treat you. I mean feel free to give it a try, but he'll probably just look at your back and maybe a radiograph and then tell you not to lift anymore.
Can anyone recommend me a 4 day routine to do MTxTFxx?
Nothing to complex, just the main lifts and accessories ideally. Been lifting casually for like a year...
>>36033052
Gonna remove leg extensions, and probably replace leg curls by GHRs if I find a way to do them without a glute ham developer.
Any ideas on how to do them brehs?
>>36034307
the fuck is M? and what the fuck is T? and what the fuck is F?
Currently on a 6 day PPLPPLx routine. Focusing on getting the big three up.
LB Squat: 315x3
Bench: 205x3
Deadlift: 385x3
Push A
Bench: 3x5 80-90%, 1x1-3 95%+
OHP: 3x5 80-90%
Incline Bench: 3x5 80-90%
Partial ROM Db press(chest focus): 3x10
DB Lateral raise: 3x10
Overhead Tricep extension: 3x10
Decline Skullcrushers: 3x10
Pull A
Speed/Deficit Deadlifts: 4x5 40-70%
Barbell Row: 3x5 80-90%
T-Bar Row: 3x10
Face Pulls: 3x10
Barbell Curls (Close/Alternating): 3x10
Curl Variation: 3x10
BB/DB Shrugs: 3x10
Legs A
Lowbar Squat: 3x5 80-90%, 1-2x1-3 95%+
Front Squat: 3x6-8 65-80%
Sumo Deadlift: 3x8-10 60-80%
Leg Extension: 3x10
Lying Leg Curl: 3x10
Calf Raises: 3x10
Push B
Bench: 3x5 80-90%
OHP: 3x5 80-90%
Incline Bench: 3x5 80-90%
Partial ROM DB Press: 3x10
DB Lateral Raise: 3x10
Overhead Tricep Extension: 3x10
Decline Skullcrushers: 3x10
Pull B
Deadlift: 1x5 80-90%, 1x1-3 95-100%
Barbell Row: 3x5 80-90%
T-Bar Row: 3x10
Lat Pulldown: 3x10
Face Pulls: 3x10
Barbell Curls: 3x10
Curl variation: 3x10
Legs B
Pause Low Bar Squats: 3x5 50-65%
Front Squat: 3x6-8 65-80%
Sumo Deadlift: 3x8-10 60-80%
Leg Extension: 3x10
Lying Leg Curl: 3x10
Calf Raises: 3x10
Right off the bat, I know all the pressing I'm doing may be detrimental but I've spent two weeks playing around with the routine and this is what I'm going forward with as of yesterday.
For an intermediate natty, what do you guys think? Is it too much? I'm really unsure what to do about Push B, I know eventually I won't be able to press at that frequency for long so should I split up Bench/OHP and raise the volume for incline bench? I don't feel like 3x5 is worth it for incline press.
>>36034307
This. Just swap cleans for front squats or something, and just do normal OHP instead of clean & ohp
>>36034370
>For an intermediate natty, what do you guys think?
Not gonna progress very far, and won't make very much gains.
Rest = gains
>>36034408
Well i've noticed size gains in my upper body and I'm not feeling exhausted. I haven't missed any core lifts yet either so idk.
What do you think about PHUL?
>>36033125
bumping my routine for actual criticism
PUSH
squat (heavy)
ohp (heavy)
incline bench press (light)
chest fly
lateral raises
tricep extension
PULL
chinup/pullup (heavy)
bent over row (light)
stiff legged deadlift (light)
facepull
curl
hammer curl
hanging leg raise
PUSH
bench press (heavy)
front squat (light)
ohp (light)
chest fly
lateral raise
lying tricep extension
PULL
deadlift (heavy)
bent over row (heavy)
chinup/pullup (light)
facepull
curl
hammer curl
hanging leg raise
anything i should add/remove? 4days/week
>>36034356
https://en.wikipedia.org/wiki/Names_of_the_days_of_the_week
https://en.wikipedia.org/wiki/Intellectual_disability
Does pic related seem ok to do ABxABxx?
Any suggestions?
>>36034458
funny how the latter applies to you to since the weekdays do not mean shit in regards to working out and no one puts them in the ABxABxx format. the letters stand for workouts and rest days, not for weekdays you retard
Monday Pull A:
Barbell Rows 3x5
Chins 3x12
Seated Row 3x12
Face Pulls 3x15
Hammer Curls 3x8-12
BB Curls 3x8-12
Preacher Curls 3x8-12
Tuesday Push A:
OHP (Heavy) 5x5
BB Bench Press (Light) 3x8-12
DB Incline Bench 3x8-12
Rope Pushdowns / Cable Lateral Raise SS 3x8-12
Skullcrushers / DB Lateral Raise SS 3x8-12
Wednesday Legs:
Squats 3x5
SLDL 3x8-12
Split Squat 3x8-12
Glute Kickback 3x8-12
Lying Leg Curl 3x8-12
Leg Extension 3x8-12
Thursday Pull B:
Deadlifts 1x5
Lat Pulldown 3x12
Seated Row 3x12
Face Pulls 3x15
Hammer Curls 3x8-12
BB Curls 3x8-12
Preacher Curls 3x8-12
Friday Push B:
BB Bench Press (Heavy) 5x5
OHP (Light) 3x8-12
DB Incline Bench 3x8-12
One Arm Tri Pushdown / Cable Lateral Raise SS 3x8-12
Skullcrushers / DB Lateral Raise SS 3x8-12
Saturday Legs
Been on this for about 2 months now though I've made some modifications since the start. Feedback is appreciated.
>>36033052
I made it myself
>>36034521
forgot pic
>>36034660
no you fool, too much overlap. with consecutive workouts you cant really work the same muscle. do upper/lower or push/pull
Following this with some slight modifications:
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/
I do planks at home sometimes as well, thinking about doing cardio with HIIT running or jumping rope
If you were to work out 6 days a week, would it be a good idea to do:
M: Chest, Shoulders, Biceps, Triceps
T: Lats, Traps, Back, Lower back
W: Quads, Hamstrings, Calves
T: Rest/Abdominals+Accessory exercises
F: Chest, Shoulders, Biceps, Triceps
S: Lats, Traps, Back, Lower back
S: Quads, Hamstrings, Calves
>>36034441
PHUL is shit, but upper-lower routines can be good.
>>36033919
>>36033983
yeah, thanks. i read the book but it doesn't say a shit about which exercise add and how much set/rep. i'm a novice so i can't make a good program alone
>>36034871
Barbell complexes are the best cardio.
Currently doing SS. I really want to add some pullups and dips, as they're great fun and I don't want my arms to lag. Am I ready? Should I just add pullups for now?
Stats:
175cm
76kg
Squat: 95kg
Deadlift: 105kg
Bench: 65kg
OHP: 45kg
>>36036085
Just pull ups. Ohp and bench are good enough for a long time. Two pressing exercises, but adding a pulling exercise.
I recommend cycling through chin ups (for lats and bicep) pull up (forearm and brachialis) and yate's row (because it is the single best lay exercise when done correctly)
https://m.youtube.com/watch?v=rNjwZ1fxtCQ
AxBxAxBx
A: Chest/Tri/Shoulders
Bench
Incline DB press
CGBP
Dips
OHP
Straight Arm Front Delt raises
Overhead Tricep Extension
Ab crunch machine
Cable Tricep pushdowns
B: Bi/Back/Legs
Squat
Deadlift
Pull ups
BB Curls
Hammer Curls
Incline DB Curls
Bicep cable curls
Calf raises
>>36033052
day 1: back/ calves
day 2: chest/ bis
day 3: arms/ rear delts
day 4: legs/ lats
day 5: shoulders/ tris
and then repeat into infinity.
no rest days.
I just broke my 24-day streak, so nearly 5 workout weeks in a row.
its like an effective brosplit for consistent natties
>you dont have this kind of commitment
>i do
Modified Greyskull
Mon:
Bench/OHP: 3x10
Wide grip rows: 3x10
Squat: 2x5, 1xF
Stretching
Wed:
OHP/Bench: 3x10
CG Rows: 3x10
DL: 1xF
Fri:
Bench/OHP: 3x10
WG Rows: 3x10
Squat: 2x5, 1xF
I throw in accessory work like curls, tricep extensions, hip ad/abductors, calves, and other stuff depending on how much time i have. And i stretch after lifting.
I only care about hypertrophy for upper body, and strength for lower body
>>36033052
coolcicada ppl with DL added in
>>36036443
When should I add pullups? Should I set em to A/B or Mon/Fri sort of thing?
And what do you mean cycle?
Cheers tho lad
ICF
Can someone recommend me a routine that incorporates strength progression, explosive movements, and hypertrophy? I play soccer, hence the desire for explosive movements, but I also want to be strong and look good on top of it.
>>36033061
Should have more deadlift volume on B. 1xF isn't enough.
>>36033125
Honestly man what >>36033125 said isn't inaccurate. Shoulder press before triceps, do curls last, replace bb rows with pull ups, drop the db shrugs, replace sldl with regular, add hamstring curls
>>36033337
Swap lat pulldown for pullups unless you're just too weak to do them. And just do BB row m8, why seated row?
>>36033606
Both. And add deadlift volume
>>36033642
>>36033792
Add deadlift volume
>>36037076
Starting Jihad should work for that.
>>36037107
But seriously
>>36033758
>I do Adies routine but only go 5 times a week
Can anyone recommend this routine ?
Are 5/3/1 workouts supposed to be REALLY fast?
I feel like I've had longer farts, even with BBB sets and accessories.
Am I just biased from grinding out the last days of SL5x5 before this?
This is my schedule. All exercises are 3×5.
Monday: pull
-barbell row
-Lat pulldown
-seated cable row
-shrugs
-barbell curls
Wednesday: push
-Bench press
-Flyes
-shoulder press
-tricep overhead press
-tricep pulldown
Friday: legs
-squats
-leg press
-leg extentions
-deadlift
-bicep curls again, because I want bigger arms
Nightly I do a 10 minute core routine and 3 sets of push ups to failure to test myself.
Link to core routine: https://m.youtube.com/watch?v=sWjTnBmCHTY
Does /fit/ approve?
Anyone tried Candito's 6 week strength program ?
Recently switched from CoolCicadas PPL to my own adaptation of Layne Nortons PHAT routine.
Can I please get some criticism and advice
Upper Body Power Day
Pendlay Row 3x5
Weighted Pull Ups 3x6-10
Bench Press 3x5
Weighted Dips 3x6-10
Standing OHP 3x6-10
EZ Bar Curls 3x6-10
Skull Crushers 3x6-10
Lower Body Power Day
Squats/Deadlifts 3x5
SLDL 3x6-10
Standing Calf Raises 3x8-12
Woodchoppers 3x15-20
Hanging Knee Raises 4x15-20
Ab Roller 4x15-20
Back and Shoulder Hypertrophy Day
Barbbell Rows 3x8-12
Lat Pulldown 3x8-12
Seated Cable Rows 3x8-12
Dumbbell Rows 2x12-15
Close Grip Pulldown 2x15-20
Dumbbell Shoulder Press 3x8-12
Face Pulls 3x15-20
Side Lateral Raises 3x12-20
Lower Body Hypertrophy Day
Squats 70% Weight 6x3
Leg Press 3x8-12
Lying Leg Curls 3x12-15
Standing Calf Raises 3x10-15
Hanging Knee Raises 4x15-20
Ab Roller 4x15-20
Chest and Arms Hypertrophy Day
Dumbbell Bench Press 3x8-12
Incline Dumbbell Press 3x8-12
Hammer Chest Press 3x12-15
Chest Fly 2x15-20
EZ Bar Curls 3x8-12
Dumbbell Concentration Curls 2x12-15
Hammer Curls 2x15-20
Skullcrushers 3x8-12
Rope Pushdowns 2x12-15
Kickbacks 2x15-20
Been doing SS for abit. Want more accesories.
Am I ready to up the volume or should I get my stats better first? Or should I just add chinups for now and add more shit as I go on?
Stats:
175cm 76kg
Bench: 65
Squat: 95
Press: 45
Deadlift: 105
Ideal Program:
:
Squat 3x5
Bench 3x5
Deadlift 1x5
Facepulls 3x8
Dips 3xF (once I reach 12 reps I'll do weighted)
B:
Squat 3x5
OHP 3x5
Deadlift 75%-80% 3x5
Shrugs 3x8
Pullups 3xF (once I reach 12 reps I'll do weighted)
>>36037099
I definitely need hamstring curls but can you provide me with some reasoning for the other changes you'd make? I've seen great progress with it as is.
>>36037099
>>36037873
I've also decided to do replace shoulder press with OHP and do it before triceps
Routine me and me gym brah use, modified SA
A:
Squats 3x6
Bench 3x6
Ohp 3x6
Skullcrushes 3x8
DB Shoulder Press 3x8
B:
Deadlifts 3x5
Rows 3x6
Chin ups 3x8
Incline Curls 3x8
Calf Raises 3x15
ABxAxBx
A-
3x10,8,5 bench
3x10,8,5 dumbell press
4x10 cable flys perpendicular
3x10,10,8 dumbell incline press
3x10,10,8 incline bench press
4x10 cable fly from above
4x10 cable fly from below
4x10 tricep pushdown
4x10 triceps pushdown rope
4x10 triceps overhead pushdown
4x8 lateral triceps pushdown with handle each arm
Finish up with some fly on machine
B-
4x10 lat pull down
4x10 diverging lat pull down
8x10 rows on machine 4 on each handle
4x10 cable rows
4x10 bicep curls straight bar
4x8each arm bicep curl dumbell
4x10 bicep curl with rope on cable
Dropset 10,8,6 concentration curls
C-
6x10,10,8,8,1,1 squats
4x10 leg extentions on machine
4x10 leg curls on machine
4x10 calf raises on machine
4x10 standing calf raises each leg
Some abs work to finish
ABABABL only take rest days if too tired
dips
front lever
one leg squats
side lever
all to failure in 2 circuits once/twice a week
running to catch the bus each morning
stretching during boring lectures
thanks god ottermode is enough
>>36037099
Too fat to do pullups
I do seated row because of all the mexicans doing ohp where I could do bb row.
For whatever reason they are all shaped like that guy who fixed/painted the ship for free in Outlaw Star
>middle of nowhere fag
Day 1
5 sets of pistols, 5-30, add weight at that point
5x5-30 lever pushups on each arm
5x8-30 dumbell rows
Do fingertip wall pushups between exercises
Day 2
5x12 pullups, gonna add weight at 15
5x5-30 pike pushups
5x5-30 glute bridges
Do planks inbetween exercises
Day 3
Half hour on the exercise bike
I just repeat those endlessly and sometimes swap the order of exercises or what days I do them on.
>>36033052
Workout A:
5x6 OHP
5x6 Pendlay Row
1x6 Deadlift with heavy sets either side
Workout B:
3x6 Wrist Roller (both ways)
3x12 Neck curls (front-back, back-front, side to side etc.)
ABABABx
I really don't know what half of you are fucking doing with workout lists longer than a donkeys dick.
Less is more you fucking amateurs. Did you just read bb.com for each bodypart and then try and do as many different exercises as possible.
So much fucking redundancy, so much time wasted.
>>36038156
This must be bait
Some anon uploaded this yesterday. I'm currently trying to make a program that will follow myth no 1.
I could really use a rate /fit
> A day (chest/bicep)
Decline BB 5x5
Incline DB 5x5
Chest press 5x5
(Rotate my chest workouts weekly)
Iso curl 5x8
DB curl 5x8
Hammer curl 5x8
> B Day (back/tri)
Deadlifts 5x5
Lateral pull down 5x8
Dips 5xfailure
Bent over rows or DB rows 5x8
OHP 5x5
Tricep extensions 5x8
> C Day (legs)
Squat 5x5
Calf raises 5x8
Leg press 5x8
Weighted decline crunches 5xfailure
>Daily
Pull-ups 5xfailure
Hanging leg lifts 5xfailure
Jog 2miles
Stairclimb 1.5mile
ABCxABCxABC.....
I'm on a cut and burn about 500 cal per session. I know my leg day is weak but idk what else to add and I feel like I get a decent leg workout. Tips would help anons currently lifting for astetics my bulk is over. 185 and 15%
>>36038330
It's really not. It could be better if I had the facilities to add in back squats and some bench but its good for my needs.
It's obvious a lot of you guys have no fucking clue what you're doing. You really did fall for the anti-SS meme.
>>36038445
Splitting up chest/tri and back/bicep...
W-why...?
Stop fucking around and do a push pull if you're insisting on a split.
Not sure about this.
Not sure about volume yet.
Probably mostly 3x5
>>36038505
With Thoes exorsizes how would you split.
>>36033052
Greyskull LP with face pulls added to OHP day and dips added to bench day.
Lifts are intermediate, tried moving onto a pplxpplx routine but my job is too physical and I get burnt out.
A
Front squat 3x5
Bench 3x5
Ohp 3x10
Quad extension 3x15
Tricep extension 3x15
B
Zercher squat 5 3 1
Rdl 3x8
T bar row 3xf
Dumbbell row 3x10
Hamstring curl 3x15
Axbx off days I do cardio
>>36038559
I would drop almost all of those exercises.
A:
Bench/Weighted Dips
Rows/weighted pullups
Squats (whichever variation you like most, high/low bar back squat, front squat, overhead... doesn't matter).
B:
OHP
Deadlifts
Keep it simple.
Instead of adding so many variations use your energy to add more weight and volume on the core exercises. I promise you that you will see better results in all respects.
>>36038755
Will this cover a full body exersize? It feels kinda empty. What rep/set?
>>36038489
I see why your doing there you gains goblin ;)
Bench:
1)Work to 1 to 3 RM, take 70-80% of daily max, perform 20 reps, any set/rep scheme.
2) Any external rotation exercise, (like banded facepulls with external rotation) - 4-6x10
3a) close grip bench 3-5x6-8
3b) tempo pullups (:2 up/:2 down) 3-5x6-8
4a/b) rope hammer curls/OH tricep exercise -- 3-5x12-15
Front Squat:
1) Same shit as bench
2) Pin squats 4x4-6
3) Hand on bench DB row - autism too developed to know what to call this - 4-6x8-10
4a/b) straight bar curls/tri pushdown
5) pendlay rows 4x10
OHP
1) figure it out faggots
2a/b) lateral DB raises 2-4x15-20 WITH rack pulls, 5-7x3-5
3) Seated DB press 3-5x8-10
4) any vertical pull, any upper back developer ~40 reps/exercise
badybilding dai
whatever i want, just gotta do whatever it takes gODDAMMIT RIGHT BABE
Conventional/Sumo dead (rotate to sumo for 6 weeks after every 12 weeks in conventional bc am conventional master race)
1) fuck you
2) pullups 4-6x8-10
3) incline DB press 3-5x8-10
4a/b) GHR and tempo front squats (:3/:1/explosive concentric) 4x12-15/exercise
5) 4x20 forearms fep
kenya day
move body 20 miles in any way (mostly do 3 mile run and 17 mile bike)
rest on final day
fukkk
Push routine kinda went weird since I don't have a spotter anymore. I don't deadlift anymore after having repeated back injuries. I did work with a strength coach and according to him my form was fine. I saw a physio after a rugby injury who told me not to bother with them as they frequently cause injuries.
Push:
-Incline DB press
-Hammer strength press
-Cable flys
-Bar dips
-Seated DB shoulder press
-Lateral raises
-Upright rows
-Facepulls for rear delts
-Tricep extension with a dropset on final set
-Reverse grip extensions
Pull
-Pullups
-Cable rows
-Latpulldown
-DB rows
-Farmers walks
-BB curls with dropset on last set
-DB curls (vary it, sometimes preacher, sometimes hammer etc)
Legs
-Squat
pyramid up from 135 to working sets
-Leg press
-Leg extensions
-Leg curls
-Hamstring machine or Hack squat machine (switch it up)
-Calf press
would appreciate a critique and what I should add/change.
>>36033197
I had great results with it. Sounds good, don't change it too much.
I modified Upper Lower into:
Upper(Chest+Shoulders) / Legs+Back
can I keep doing this?
5/3/1 with hypertrophy assistance
Deadlift day: 4x10 weighted pull-ups, 4x10 barbell rows, 4x10 lat pulldowns, 4x10 close grip rows
Bench day: 4x10 weighted dips, 4x10 incline bench, 4x10 chest flies
Squat day: 4x10 hack squat, 4x10 leg press, 4x10 leg curl, 4x10 standing calf raise
Press day: 4x10 arnold press, 4x10 lateral raises, 4x10 front raises, 4x10 bent-over lateral raises
Do arms, abs, and cardio fairly randomly but consistently hit all 3 at least once a week
Monday: Chest & Calves
4 sets of incline dumbbell press, 8-10 reps
3 sets of bench press, 8-10 reps
3 sets of incline flies, 8-10 reps
3 sets of decline press, 8-10 reps
3 sets of chest dips until failure
2 sets of standing calf raises until failure
2 sets of donkey calf raises until failure
Tuesday: Legs
4 sets of squats 8-10 reps
3 sets of leg press
3 sets of leg extensions
3 sets of stiff-legged deadliftssuppersetted with leg curls
Wednesday: Biceps & Triceps
4 sets of chin-ups suppersetted with barbell curls
3 sets of 21's
3 sets of close-grip bench press
4 sets of pulldowns
3 sets of skullcrushers
Thursday: Shoulders
4 sets of military press suppersetted with lateral raises
3 sets of upright rows
3 sets of front raises
3 sets of lying rear delt raise
Friday: Back
3 sets of wide grip chins until failure
4 sets of deadlifts
3 sets of bent over rows
3 sets of T-bar rows
Just started this recently. Can anyone give me advice on it? Am I missing any muscle groups? [spoiler]a-am I going to make it?[/spoiler]
>>36039246
massive amount of sets for your pressing muscles
personal opinion is that for you should have a 1:1.5 to 2 set ratio of chest to back sets
push for 5 sets, pull for 10 sets
obtain back of gods and don't look kyphotic
>>36039315
Thanks for the advice, I'll definitely look into more pull workouts. And I hate to be that guy, but do you have any good back workouts you could suggest right off the top of your head?
>>36039363
i'd personally run 7/5/3 for a while (5x7 @ 70% 1RM, 7x5 @ 75%, 10x3 @ 80% over three weeks, repeat) for front squats, OHP, bench, and deads
I am for about 300 pullups, at least 10 sets of facepull-type movements, and the occasional direct back accessory, maybe like a pendlay row
>get into some heavy deads after you figure out what style suits you and what your 1RM is in that lift
>>36039414
Thanks man. I'll remember you when I'm finally aesthetic
>>36039222
Alot of volume if you're doing moderately heavy on the assistance but if it's not wearing you out then good. You're solid m8. I do 5/3/1 with extra sets of the compound at 50% weight and some moderate assistance with dumbbells thrown in. Been working good.
>>36039442
u gona make it
watch moar rich piano and aware urself
>>36033052
Can I do rows with the machine? or are dumbells a better alternative?
3 Days a week. Still tweaking.
Squat Day.
Squat: 4x5
Front Squat: 2x5
Stiff-leg Deadlift: 3x8
Leg extension: 3x15
Leg Curl: 4x15
Calfs: 4x15
Bench Day.
Bench Press: 4x5
Incline DB press: 4x10
Shoulder Press: 3x8
Close Grip Bench: 3x10
Dips: 3x10
Tricep Cable extension: 4x12
Deadlift Day.
Deadlift: 3x5
Squats:3x8
Barbell Row: 4x5
Pullups: 3x10
Lat Pulls: 3x10
Curls: 3x10
I could use some advice on tweaking this a bit.
P.S I like doing legs.
>>36039568
I meant Front squats: 2x8
Post pics then lemme see those gains anon
>>36033052
5 Tibetans and isometrics every day, lifting weights (full body, compound lifts, but no bench) 3 days a week
>>36039108
bumping for critique
Was on SS + a bunch of accessories(dips, DB incline bench, chins, lateral raises and face pulls). I was basically wasting 1 workout a week due to not getting enough rest for the volume. I'm going back down to the very basic program until I can eat at a surplus.
