Where is da fuck routine general?
Also, r8 my routine, i'm skinny beginner. Can I get into Konstantin Konstantinov mode with it?
Day 1
1. Body extensions 2x10
2. Back squat 5x5
3. Bench press 3x5
4. Dumbbell inclined bench press 3x8
5. Dips 3x8
6. Face pulls 3x10
Day 2
1. Body extensions 2x10
2. Deadlift 3x5
3. Horizontal pulls 4x8
4. Dumbbell overhead press 3x10
5. Shrugs 3x10
Day 3
1. Body extensions 2x10
2. Back squat 3x5
3. Bench press 5x5
4. Front squat 3x8
5. Pull ups 3x10
6. Split squat 3x10
>>36456194
Is this 123123x or what? How Kenny says a week are you lifting?
>>36456402
it's 1x2x3xx
>>36456411
It's pretty low frequency for every lift except squat and bench. 1x a week is kinda shit.
>>36456632
It's something like russian style program, they all poor for all lifts except big three
Enlighten me on a "body extension"
>>36456918
It's like hyperextension, but without hyper
WK 1:
Monday
bottom position rack squat: 5x1 ramping
quarter squats 5x1 ramping
barbell curls 4x1 ramping
4 sets 1 grip work exercise
Wed
Floor press 4x1 ramping
incline bench top half partials 4x2
dumbbell rows: 4x5 ramping
bent leg setups 1x20
Friday
Deadlift 2x5
loaded carry 4 times as far as possible
WK 2:
Monday
squat 5x5 ramping
grip work 2 exercises 4 sets
leg raises 1x20
Wednesday
ohp 4x5 ramping
rack pull form knees 5x1 ramping
rack pull high 5x1 ramping
farmers walk 4x as far as possible
Friday
incline press 5x3 ramping
chins 4x5 ramping
neck bridge 4 sets
bent leg setups 1x20
grip work - 2 exercises 4 sets ramping
>>36457142
An extension without a hyper? plz link
Intermediate full body workout 3 times a week based on SS, how is it?
A
heavy high-bar squats 3x5
bench 3x5
barbell rows 3x5
dips 3xF
optional ab work
B
light high-bar squats 3x8
OHP 3x5
deadlift 1x5
neutral grip pull-ups 3xF
face pulls 3x15
optional ab work
AxBxAxxBxAxBxx
>>36456918
It's extendig of body with fixed legs, but without hyperextending in lumbar spine
130kg (fatty), 6'1
OHP: 3x5 - 62.5kg
Squat: 3x5 - 107.5kg
Seated DB overhead press: 3x8 - 28kg
Incline DB press: 3x8 - 38kg
Side raises: 3x8 - 12kg
Skullcrushers: 3x8 - 45kg
EZ bar curls: 3x8 - 30kg
Lat pulldown: 3x8 - 94kg
Dips: 3x8 - -33kg
Ab crunch: 3x8 - 65kg
20-30mins of cardio (rowing machine)
Starting Deadlifts and pullups again this week after not doing them for 6+ months
I do full body every second day and have a rest day inbetween
(AxAxAx)
I need some more stuff to do, I feel like I don't do enough, anyone see any muscle groups I've missed in my routine? I'd like some hamstring ideas since they're what's halting my squat progression.
Also need cardio ideas for my rest days since I don't want to start running yet (130kg doesn't seem like it'd be good on the knees) and there's no pools large enough for laps anywhere near me.
pic related, goal body
>>36456194
sux
>>36456194
I want bigger back. Is it OK for my goal to do 30 chin/pull ups in the beginning of every my workout (3x a week)?
I'm doing the basic Starting Strength. Trying to learn form more than anything right now, Benching 40 lbs and squat/deadlifting 70 lbs
Day 1
Deadlift 3x5
Squat 3x5
Bench 3x5
30 crunches
3x3 chin-ups
Day 2
Run 3 mi, aim for 7 min/mi
Day 3
Squats 3x5
Deadlift 3x5
Military Press 3x5
Dips 3x3
30 crunches w/ weight where you twist (idk what they're called)
Day 4
Run 3-5 mi, aiming for 7-8 min/mi
Day 5
Same as Day 1
>>36456194
3x10 mixed grip pull-up
3x10 wide grip upright row
3x10 standing fly
3x10 narrow grip squats
1x5 dumbbell deadlift
