Routine bread
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
>looked through catalog
>no routine thread
Post/r8/discuss
I'm running an Arnold split variant
ABCABCx
A: Chest/Back
Incline DP BP 4x12
Pulldowns 4x12
DB BP 3x12
Bent over DB row 3x12
Flies 3x12
Seated cable row 3x15
Close grip pulldown 3xF
T bar row 3xF
B: Lats/Shoulders/Arms
Military press 3x12
Front raise (DB) 3x12
Lat raises 3x12
Front raise (plate) 3x12
Curls 3x12
Skullcrushers 3x12
Concentration curl 3x12
French press 3x12
C: Legs
Squats 3x12
Stiff legged deadlifts 3x15
Calf raises 3x12
Leg curls 3x12
A: Push with squat
B: Pull
ABxABxx
>>36482529
A
Front Squats 3x6-8
Bench 3x5 +1kg
OHP 5x5
Weighted Dips 4x6
Lateral Raises 3x8-12
B
Snatch High Pulls 3x3
Weighted Chinups 3x5 +1kg
Barbell Rows 3x5 at 80-90%
Lat Pulldowns 3x8-12
BB Curls 3x8-12
C
Squats 3x5 +2kg
Clean Pulls 5x3
Romanian Deadlifts 3x6-8
Hanging Leg Raises 3x8-12
Cuban Press 5x3
x
D
Power Snatches 6x2 90-100%+1kg (ramping sets)
Snatch Grip deadlift 5x3
Bench 3x5
Push Press 3x3
Weighted Dips (light) 3x6-8
E
Squats 3x5 at 80-90%
Weighted Chinups 3x5
Barbell Row 3x5
Cuban Press 3x3
BB curls 3x8-10
x
bump cmon guys does anyone around here actually lift?
A:
Bench 3x5
OHP 3x5 (alternate first every-other A workout)
Incline DB press 4x8 (on days I do bench first)
Arnold press 4x8 (on days I do OHP first)
Dips 4x8
B
Squat 3x5
BB rows 3x5
DL 1x5 (only DL every-other B)
Seated Rows 4x8 (only on days I don't DL)
Pullups 4x8
ABxABx...
PPLPPLx master race reporting in
>>36482529
Monday: Chest and Shoulders
Overhead Press 4 x 8-10
Upright Row 4 x 8-10
Lateral Raises 4 x 8-10
Shrugs 4 x 8-10
Flat Bench 4 x 8-10
Incline Bench 4 x 8-10
Flat Flies 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Tuesday: Legs and Arms
Squats 4 x 8-10
Standing Calf Raises 4 x 8-10
Lunges 4 x 8-10
z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Wednesday: Back
Deadlifts 4 x 8-10
Bent over rows 4 x 8-10
Bent over dumbell rows 4 x 8-10
Pull ups 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Thursday: Rest
-----------------------------------------------------------------------------------------------------------------------------
Friday: Legs and Arms
Squats 4 x 8-10
Standing Calf Raises 4 x 8-10
Lunges 4 x 8-10
z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Saturday: Rest
-----------------------------------------------------------------------------------------------------------------------------
Sunday: Arms
z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Core Workout:
hanging leg raises 5 x 10
plank 3 x failure
weighted side bends 4 x 12
------------------------------------------------------------------------------------------------------------------------------
I do one warmup set of about 12 on every lift.
I also do core everyday, except rest days
Please r8 and h8 or whatever.
Advice is welcome.
Standard push/pull split mustard race.
Anyone making his own brosplit, just stop being retards. Thank you.
ULULxFBx masterrace reporting in
>hit each bodypart 3 times a week
>5 workouts per week
pretty good
>>36482529
fuckers didnt look very hard
>>36468595
