Week 1:
Monday:
Squat 5x5 ramping
Bottom rack squat 5x1 ramping
barbell curls 5x5 ramping
fat grip hammer curls to press 2x3
2 sets of dead hangs for time
weighted situps 1x20
Thursday:
Deadlift 5x5 ramping
incline bench 5x5 ramping
floor press 5x1 ramping
chinups 4x5 ramping
farmers walks/ dead hangs 2 sets for time
hanging leg raises 1x20
Wk 2:
monday:
squat 5/4/3/2/1 ramping
bottom rack squats 5x3 ramping
barbell curls 5x2 ramping
farmers hold 4 sets for time
weighted situps 1x20
wednesday:
incline bench 5/4/3/2/1
floor press 5/4/3/2/1
pulldowns 4x5 ramping
zercher carries 4 sets as far as possible
friday:
clean and press 5x2 ramping
power cleans 5x1 ramping
farmers walks 4x as far as possible
>Squats
>deadlifts
>bench
Looks good
R8 arm, I do 3x10 for bicep and tricep twice a week
>>36445525
bretty good arm
>1 year of lifting
>for this
Just fuck my shit up senpai. Should I just give up?
Am I doing bench presses with too much arm? Routine to follow
Hi friends I'm swapping over to a 4 day texas method split, how does this look?
Monday
Bench/Press 5x5
Press/Bench 8x3
Press assistance (inline db/bb)
Triceps
Tuesday
Squat 5x5
Power Clean 3x5
Chin Ups 10x3
Biceps
Thursday
Bench/Press 1x5
Press/Bench 5x1
Dips
Triceps
Friday
Squat 5x1
Deadlift 5x1
BB Row 5x3
Shrugs
Biceps
Also, for upper body days, is it a good idea to up the weight of the 5x5 and 8x3 sets relative to my 1x5 and 5x1?
>>36445723
Here's routine. Already getting to the 5 singles on some lifts, how should I reset? Or should I just switch the "intensity" part to 5x10 to get more volume and more hypertrophy?
>>36445723
m8 that's pretty good for 1 year, although I guess it depends what your starting point was.. keep it up.
>>36445723
That's called natty lifting with no abuse of angles of lighting
You're actually doing quite good
>>36445723
Give up if your such a pussy.
Various sports and bodyweight and freeweight excersizes. I want a gym membership but I'm broke.
>>36445723
Are you doing anything for chest besides flat barbell? I've found adding incline dumbbell is a huge help for the chest.
>>36445782
I recently started doing incline barbell and dips, see >>36445738. I don't like doing dumbbell inclines because for some reason I hear my shoulders popping when I lower the weights, like there's a tendon moving over the bone. Never looked into what that is or what causes it. I don't get it with the barbell inclines but maybe that's because the benches are different and have different inclinations at my gym.
>>36445765
>>36445755
>>36445740
Thanks brahs I'll keep at it. Critique my routine? >>36445738 Should I switch towards more hypertrophy/volume in certain areas?
>>36445773
https://www.t-nation.com/training/plp-the-60-day-challenge
>>36445738
>>36445819
we're doing something similar >>36445726. I swap between bench/ohp focus every week, instead of trying to do both at the same time. I'm still training both, but one is for more reps and less weight.
>>36445723
That's better than what most people achieve in a year. You're doing good man, don't have unrealistic expectations, fucks too much with mental health.
18 yo, started going to the gym a little over 2 weeks ago.
About 6'1", 96kg last time I measured it (probably lower now)
>>36446689
Side view
>>36446689
Shave your beard and head. Your head looks massive.
Besides lifting weights of course.
>>36446744
But without a beard my chin looks smaller and really retracted, and then my kike nose protrudes. The hair, that I can do.
I want to do an ABxABx program.
A:
Bench 3x5
OHP 3x5 (alternate which comes first)
DB Incline Press 4x8
Arnold Press 4x8
Dips
B:
Squat 3x5
BB Row 3x5
DL 2x5
Seated Row 4x8
Pullups 4x8
I want to keep the pull & push movements together as much as possible, have a good rest day and get back at it.
>>36446077
When you do bench heavy what's your OHP? 80%? Do you do 8+ reps?
>>36447145
Is me and I was thinking of alternating heavy bench & OHP on my A day, but don't want to only bench heavy once a week.
>>36445413
Monday, Wednesday, Friday
Push ups - 3x12
Skull crushers - 3x10
Bicep curls - 3x10
Dumbbell floor press - 5x10
Tuesday, Thursday
Goblet squat - 5x10
Weighted lunges - 3x10
Dumbbell rows - 3x10
Dumbbell shoulder press - 3x10
I am beginner and too autist to sign up for gym yet. Any tips/suggestions? I've been doing this for about 3-4 weeks now.
Doing a keto diet with this routine, full body, Monday/Wednesday/Friday:
Barbell squats: 3x5
Overhead press: 3x5
Barbell rows: 3x5
Bench press: 3x8
Barbell curls: 3x8
Reverse weighted hyperextensions: 3x8
Assisted dips: 3x8
>>36447313
"According to your routine, it doesn't mention anything about calves. Care to explain anon?"
Day A:
3x5 Squat
3x5 Flat bench
1x5 Deadlift
3x10 Wide Grip Lat Pulldown
3x12 Tricep Extension
3x12 Ezbar Curls
3x12 Cable Crunches
Day B:
3x5 Squat
3x5 OHP
3x7 Incline db bench
3xAMRAP Dips
3x12 Tricep extension
3x12 Hammer Curls
3x12 Cable Crunches
AxBxAxx
BxAxBxx
Please give me advice and break me apart /fit/, I'm trying to focus on my weakest points (lats, shoulders and chest)
>>36447331
Apparently heavy skwatz and being a fatass go hand in hand in getting radical baby cows.
I play water polo competitively. This is the routine me and the team follow. Probably not what you were expecting but here you go.
5 or 6 days lifting depending on my schedule
A chest, bis and tris
B back and shoulders
C legs
Repeat A and B again, repeating C is optional.
Rest days are not set and again depends on my schedule that week, so just distribute them however you want
4 week cycles for sets and reps.
1st cycle 3-4 sets of 12-15 reps
2nd cycle 3 stes of 10 reps
3rd cycle 5 sets of 5 reps
----------------------------------------------------
chest (choose 3-5 exercises mix it up)
bench press
incline bench press
decline bench press
dumbbell bench press
dumbbell incline bench press
decline dumbbell bench press
chest flies
incline chest flies
-----------------------------------------------
back (do all starred + 2)
pull ups*
lat pull downs (front and back)*
machine rows seated rows*
bench arm pulls
t-bar rows
seated rows
vertical rows
reverse flies*
---------------------------------------------------------
shoulders (choose one or both military plus all others)
military press
dumbbell military press
lateral raises (front and side)
shrugs
vertical reverse flies
----------------------------------------------------------
biceps (choose 3-5 exercises)
straight bar curls
rope curls
individual dumbbell curls
isolated curls
ez bar curls
reverse curls
-------------------------------------------------------
Triceps (choose 3-5 exercises)
Ropes extensions up and down
Push downs
Reverse pulls
Kick backs
Over head press
Skull crushers
-------------------------------------------------------------
Legs (do all)
Squats
Lunges (forward and transverse)
Extensions
Curls
Calve raises (seated, standing, and weighted)
On top of that every week we do drills and play matches, which is why we don't have to train legs twice every week, as a game/drill is already plenty of leg work.
What do you think about https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html ?? I like doing brosplits. I changed frontraise for rear delt raise btw
>>36447363
Incline dumbbell close-grip hammer presses are good for hitting the inside chest, anon.
>>36445773
>sending show-off pose to another male
no homo right?
>>36447402
>not training your body parts at least twice a week
It's like the routine doesn't wanna take itself seriously.
>>36447400
You look really good man but the amount of exercises you do seems pretty unnecessary
Like do you really need to do 5 presses and then 10 arm accessories twice a week?
>>36447429
Give me then a 4 day routine which isnt a powerlifting trex mode.
>>36447280
not bad for a beginner. u may want to add in some more direct hamstring work like dumbell rdls
>>36447507
Thanks, breh. I really have no idea what I am doing, but I am committed. I will join 24/hr Fitness in the next month or two and go there sometime after midnight so I can look retarded using the equipment without too many people seeing me. I am too autist to have friends, so it will be hard to find someone to spot me/check my form.
Started Candito's LP strength/control this week. Felt pretty damn good, i really enjoy pause reps, they seem like a great way to improve your form aswell as increase your strength.
>>36447475
The high amount of presses is necessary because I have to do a throwing motion several times. It's more about being able to repeat the same movement time and time again consistently without losing precision than having strength. The ball weights less than 500 grams and I don't really have to throw it over a very long distance.
The downside is my lifts aren't impressive compared with someone doing a strength routine.
>>36447495
Push/Pull
Monday and Thursday= Push
Tuesday and Friday= Pull
Push
Barbell bench press 3x8
Incline dumbell hammer press 3x12
Barbell overhead press 3x8
Lateral raise 3x12
Dips 3x8
EZ-bar skullcrusher 3x10-12
Barbell squat 3x8
Calf raises 3x12-20
Pull
Barbell rows 3x8
T-bar rows 3x12
Barbell curls 3x8
Incline dumbbell curls 3x12
Romanian deadlift 3x8-12
Hyperextensions 3x12
Cable woodchops 3x12-20 per side
>>36447552
i honestly think its ok to start with dumbells. it'll build some structural integrity tha will be useful for barbells, and help u progress faster
