Discuss, comment, rate each other routines and also post your one ones.
Also can someone list me some intermediate 4 day routines? I have been on PHAT, but I can't progress and I think it's too advanced for me.
greyskull with a few modifications
Monday:
Bench Press - 3x3
DB Incline Press - 4x6
OHP - 3x5
Lateral Raises - 3x10
Tricep Pushdowns - 3x10
Tuesday:
HIIT
Hanging Knee Raises - 3x12
Decline Crunches - 3x12
Hyperextensions - 3x12
Wednesday:
Deadlift - 1x3
Pendlay Row - 4x6
Chinups - 3xF
Upright Row - 3x10
Ez-Curls - 3x10
Thursday:
Jogging
Hanging Knee Raises - 3x12
Decline Crunches - 3x12
Hyperextensions - 3x12
Friday:
Squat - 3x3
Leg Press - 4x6
RDL's - 3x8
Calf-Raises - 3x10
Eating enough, sleeping good, prep for military.
>>36555509
Also when summer arrived I will be doing the cardio part outside with weights strapped to me.
>>36555517
Arrives* :^(
How's this for a 3 day full body routine?
A
Squat 3x5
Bench 3x5
Bent over rows 3x8
DB incline bench 3x8
Dips 3x10
B
Deadlift 1x5
OHP 3x5
Lat pulls 3x8
Upright row 3x8
Lateral raise 3x8
>>36555468
forgot to mention sets/reps. everything is 2x5, 1xF except deadlift (just 1xF)
>>36555549
If you're planning on doing AxBxAxx every week, it's pretty good. You don't want to Diddlylift more than once a week + bench often needs more attention than OHP.
>>36555549
Pretty good. Replace lat pulls with chins if you can. And Upright rows with farmer walks.
I would recommend this to a beginner, though :
http://forum.bodybuilding.com/showthread.php?t=170130833
any has good push/pull template? 4 days
>PPL
Push
Bench 3x5/4x10 altenating
OHP 3x5
incline bench 3x8
Lateral raises 3x12 (thinking i am going to swich it up and do a lot more.)
scull crushers 3x12
Pull
Deadlift 1x5
rows 3x5
weighted pulls or chins 3x4-8
barbell curls 3x8-12
reverse flies 3x15-20
rows 2x 12-15
Lower
Squats 3x5
front squat 3x6-8
BB calf raises 3x10 and 3x45
AB rollouts 3x10
Legraises 3x 12
>PPLPPLx
Monday: Chest
Flat bench press 3x12
Incline bench press 3x12
Decline bench press 3x12
Dumbbell flyes 3x15
Cable Crossover 3x12
Chest Pullover 3x12
Weighted crunches 3x15
Weighted leg raises 3x15
Russian twists 3x15
Side Raises 3x15
HIIT
Tuesday: Back
Deadlift 3x12
Pull ups 3x12
Seated rows 3x12
Yates rows 3x12
Dumbbell rows 3x12
Lat Pulldowns 3x12
Dumbbell Shrugs 3x12
Wednesday: Shoulders
Dumbbell shoulder press 3x12
Arnold presses 3x12
Side raises 3x15
Front raises 3x15
Reverse Flyes 3x15
Weighted crunches 3x15
Weighted leg raises 3x15
Russian twists 3x15
Side Raises 3x15
HIIT
Thursday: Legs
Squat 3x12
Leg press 3x12
Leg Extensions 3x12
Leg Curls 3x12
Calf raises 3x15
Friday: Arms
Close grip bench press 3x12
V bar tricep extensions 3x12
Skull crushers 3x12
Pull downs 3x12
Bicep barbell curls 3x12
Alternating dumbbell curls 3x12
Preacher Curls 3x12
Reverse grip curls 3x12
Weighted crunches 3x15
Weighted leg raises 3x15
Russian twists 3x15
Side Raises 3x15
HIIT
Eating at about a 500 calorie deficit from my TDEE. Trying to cut for summer.
>>36556281
> Cutting
> 36 sets and 132 reps on Friday, FOR ARMS.
literally pretty gewd b8 m8
What do you think about this? Thinking of switching it with greyskull instead though.
why most of the people hate the SS program? is it troll or bad?
What's the best routine for cutting after a quite heavy bulk?
>>36556662
Probably the same as what you were already doing but with lower calorie intake and more swimming.
Bench press 4x12
DB incline press 4x12
Cable Crossover 4x12
Chest pec dec 4x21
Tricep bench press 4x12
Tricep kickbacks 4x12
Cable tricep pushdown w/ straight bar 4x12
French press 4x12
Dips 3x6
Chin and Pull ups 3x8
Bent over bb row 4x12
Reversed pec dec 4x12
Straight bb curl 4x12
Scott curl 4x21
One arm scott curl 4x12
Hammer curl 4x12
Squats 4x12
Leg press 4x12
Adductor leg press 4x12
Romanian deadlift 4x12
Stiff leg deadlift 4x12
Calf raises 4x20
Military press 4x12
Lateral raises 4x12
Upright row 4x12
>>36556485
Can I do this on a cut?
Chest:
Bench press 5x8-10
Incline DB 5x10-15
OHP 2x4x10-15
Military press 3x10
Chest fly 5x15
Perhaps some more incline press.
Cable press(downwards) 3x15
Chin and pull ups 2x3x10(perhaps even more)
Lateral raise 5x15-20
Bent Row BB 3x10-15
Bent Row one hand DB 3x15
Back fly 3x15
Cable row 3x10-15
Cable pulldown3-5x10
Squat 5x8-10
Deadlift 3x10+3x5-6
Leg Press 3x10
hamstring curl 3x20
Core day consists of lots of leg raises, planks and ab/back training altogether, mostly bodyweight.
Also Biceps and triceps,l but I'm too lazy to post that because I don't care about those
Asked this in another thread, but here goes:
Pic is my lifting routine and would go ABxABxx obviously alternating each time. 3rd day, there would also be a quick ab circuit added.
I would also be doing 30 minutes of yoga every day, and the off days would have cardio and bodyweight skills work (handstands, l-sits, etc). All in all, this brings me to working out an average of about 110 minutes/day.
Is all that way too much? I'm obviously going to keep my calorie intake high to make up for it, but I don't know if I'm setting myself up for fucking my shit up.
>>36556937
Also in total I go 4-6 times a week depending on work schedule
>>36555412
damn, I can not touch toes with fingers, jelly af
>>36556941
That looks great. Only experience can tell if recovery is an issue or not.
Full body workout twice a week enough? I'm cutting. I have one arms day. It's the best I can do due to job. Every muscle gets hit twice a week and I try to increase resistance for exercise each week or two so progressive overload is covered.. just look for some assurance. Would this be enough for when I bulk also?
>>36555412
5/3/1
Monday
The Press 5/3/1
CGBP 5X10
DB Rows 5x10
Planch Leans
Tuesday
Power Cleans 5/3/1
Front Squat 5x10
L-Sits
Thursday
Bench 5/3/1
DB Press 5x10
DB Rows 5x10
Planche Leans
Friday
Squat 5/3/1
SLDL 5x10
L-sits
>>36555412
Tuesday:
Bench Press 6x5
Incl Dumbbell Press 4x5
Dumbbell Flyes 3x5
Cable Crossover 3x5
Triceps Dips with added Weights: 4x5
Triceps Pulldown 3x5
Lying Tricpeps Press 3x5
Wednesday:
Pullups;
Widegrip 4x6
Medgrip 4x6
Narrowgrip 4x6
Seated Cable Rows 4x6
Deadlift 4x6
Hammer Curls 3x5
Incline Lying Curl 3x5
Thursday:
Seated Military Press 4x5
Seated Dumbbell Press 3x5
Front Dumbbell Raise: 3x5
Side Lateral Raise 3x5
Dumbbell Uptight Row 4x6
Barbell Shrugs 3x12
Friday:
Leg Extension 3x6
Lying Leg Curls 3x6
Squats:
Narrow Stance 4x6
Medium Stance 4x6
Wide Stance 4x6
Leg Press 4x6
S-push, run
M-pull, swim
T-legs, run
W-push, swim
T-pull, run
F-legs, swim
S-rest
Bike to gym everyday (10 mi total)
Cardio is 1 hr everyday
>>36555412
A
Bench
Pull Up
B
Ohp
Row
i exercise every other day. havent missed a single workout in over a month now!
We're all gonna make it brahs!
>>36555412
I modified the Texas method a bunch to use the cool shit my gym has, and I got rid of the light squatting because I hated it and it was boring.
Day 1
Squat 5*5 @ 90%, pyramid
Bench 5*5 @ 90%, pyramid
Atlas Stone, max weight max reps
Kettlebell Swings, HIIT
Day 2
Press 5*5 @ 90%, pyramid
Farmer's Walk, max weight 3 reps (gym length)
Dance!
Day 3
Squat max
Bench max
Chin ups, 30 reps
Kettlebell Swings, HIIT
Day 4
Press max
Deadlift max
Dips, 30 reps
Kettlebell Swings, HIIT
Question for yas. My routine has me doing chin ups for lats/bi's but i already hit bi's with individual work and am not really feeling my lats. Should i switch out the chin ups and if so what for?
Sup/fit/
After 6 months of doing Greyskull I am generally satisfied, but I am considering adding one more lifting day, because now Im doing it 3 days a week and I feel I could do more than that. Is that a good idea? After applying modification my routine will look like this:
Teusday, Saturday:
Bench press 3x5
Weighted chinups 2x8
Barbell curls 2x8
Squats/front squats 3x5
Abs exercises
Thursday/sunday:
OHP 3x5
Weighted dips 2x6
Preacher curls 2x8
Deadlift 1x5
Abs exercises
lT FlNALLY FUCKlNG HAPPENED
Some stupid fucking hipster
>park core
Jackass was doing some body weight mid rows (up side down puII ups) and snapped up his fucking neck today
No puII ups aIIowed AT ALL for at Ieast a MONTH in the entire gym whiIe they sort their shit.
>Nearest gym is 27 miIes away
>Can't have a bar at home, door too thin, foundation too weak to support me even at onIy 6 foot 4 220
What's a good substitue to work the back as good as puII ups and body weight mid rows?
This fucking sucks, my favorite work outs and nothing seems to come cIose.
>lf you have a good sub for Iondon bridges that works the same muscIe set just as weII that wouId be awesome too
They aren't aIIowing that either, fuck.
>>36559263
Looks like body weight mid rows are just a more dangerous, crossfit way of working the same muscles as T-bar rows. As for pullups, lat pull downs are really the closest thing.
>>36555412
rate pls
>>36558325
Nice. And the weelchair is posted on /n/?
>>36558454
bretty good
>>36559364
>>36559263
l aIways have a spotter and we have cheer Ieader practice mats we put under us that they provide.
These faggots aIways end up trying to impress peopIe doing stupid shit in the gym with their crew and aII 8 are not aIIowed back but something happened and they need a month to sort some shit out.
Good suggestion b t w and thank you. Anything you think wouId work good in pIace of Iondon bridges since ropes can't be attached to anything now? Something as cIose as possibIe.
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:
TB Deadlift 5x5 ramping
incline bench 5x5 ramping
floor press 5x1 ramping
chinups 4x5 ramping
wrist curls/ farmers walks 2 sets
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
>>36555549
i do something similar to this
A
Squat 3x5
Bench 3x5
Seated cable row 3x5
Leg Press 2x10
BB incline bench 2x10
Bent over dumbbell row (single arm) 2x10
B
Pullups 3x5
Deadlift 3x5
OHP 3x5
Above-neck Lat pulls 2x10
Back raises 2x10
Shoulder press machine 2x10
thoughts?
Been doing this for some time and it's getting boring, any recommendations? I was planning on making a rack and some weights or start going to the gym
A: chest, tricep and some shoulder
regular pushups 5x50
diamond pushups with knuckles 5x25
weighted dips w/33kg 3x15
tricep extension 3x15-20
weighted declined pushup w/10kg 3x25
PPP 3x25
B: back and biceps
regular pullups 5x10
wide pullups 5x10
close l-sit pullups 5x10
weighted chinups w/33kg 3x10
weighted chinups w/23kg 3x10
weighted chinups w/13kg 3x10
commando pullups 5x6 each side
isometric hold till failure
C: legs and more shoulders
bw squats 5x50 w/15 leg raises between sets
weighted squats with holds w/33kg 3x20
bw lunges 3x20
weighted lunges w/33kg 3x10-15
handstand pushups 5x8
lateral raises w/10kg 5x15-20
ABCABCX
Guys, I skipped squats and deadlift last week because it hurts my running. I have like an obsession with running, and am up to 2.5 miles at 8.5ph. When I squat or deadlift I can barely make mile. Hell, bench drained my energy and I only made 2 miles finishing at 8mph. What do?
>>36555412
A
bench press
hammer curl
barbell overhead press
dumbell Shrug
squats
leg raises
hyper extensions
pull ups
deadlifts
B
close grip bench press
dumbell Shrug
rowing machine
curls
leg press
squats
bench press
pull ups
tricep dips
OHP
In no particular order. AB every other day. Would really appreciate some feedback
>>36555412
>hi cunt, it's me
A:
Bench 3x5
Barbell Row 3x5
Squat 3x5
Several Sets of bodyweight Chinups
Several Sets of Body Weight Dips
B:
OHP 3x5
Weighted Pullups 3x5
Weighted Dips 3x5
Deadlifts (deloaded and switched to 3x5, will soon return to 1x5)
Maybe some hanging leg raises, more bodyweight dips and chins super-sets if I have the energy
AxBxAxBx…
Sometimes take two rest days off so
AxBxAxxBxAxB
>>36555412
I would eat that puss and ass for an hour straight...
>>36555412
Guys I've been doing SS and finally hit 2pl8 squat for reps, should I be worried about my front squat falling behind? If so, how to incorporate them ?
>>36560410
Build the most raw strenght you can now. You will get a lot of opportunity to train front and paused squats when your standard back squat stalls.
>>36555412
I am doing the stronglift 5x5 routine as I am a DYEL and have never lifted before, is this routine good for a DYEL fag?
>>36560531
yes it's foolproof. SS or greyskull are better tho.
>>36555412
can anyone recommend a routine, preferably they've had good results on themselves, for ULxULxx?
stats: 160lb 6' skinnyfat, 6 months dicking around with fullbody 3x a week
thanks
>>36555412
What happened to trappy?
>>36560590
the westside method works well
just forget the bands/chains and stuff. The template and basic approach is good.
Lo max effort
Up for reps
x
Lo dynamic effort (you can do either power or hi rep work here)
Up max effort
x
x
What do you guys think of this? I've been doing this for awhile, but some people will always know more than me.
M: Upper compound
3x5-8 Bench
3xX Chin-up
2x5-8 incline bench
T: Lower
3x5 Squat
1x2-5 deadlift
W: Upper assist
3x10 tricep
3x10 bicep
3x8 rows
T: Lower
3x5 Squat
1x2-5 deadlift
F: Upper compound
3x5-8 Bench
3xX Chin-up
2x5-8 incline bench
Sat: Rest
Sun: Rest
If the body can make a full recovery in 48 hours at the intermediate/advanced stage, this should be more than enough with 2 rest days. Also the volume is fairly low so over-training should be less of a problem.
>>36560037
You can't have everything, it's okay to just do what you enjoy. I don't like running so I don't run. You love running, run. Easy.
Don't know if 4x5, 1x5+ is too much volume.
How's this routine sound? I have no spotter anymore so can't do BB bench
Push
-Incline DB 3x6-8
-Flat DB 3x8-10
-Cable flys 3x10-12
-Shoulder press DB 3x8-10
-Lateral raises 3x10-12
-Upright rows 3x6-10
-Tricep extension 3x8-12 w/ dropset on last set
-Dips 3xfailure
Pull
-Pullups 3xfailure
-DB rows 3x6-10
-Lat pulldown 3x8-12
-Seated Cable rows 3x8-12
-Farmers walk 3xdistance
-Rear delt flys 3x10-12
-BB curls 3x8 w/ dropset last set
-DB preacher curls 3x10-12
Legs
-Squat 12/10/8/5/4/3 (increase weight w/ each set)
-Hack squat machine 3x10
-Leg curl machine 3x10-12
-Leg extension machine 3x12-15
-Calf machine 3x15+
>>36561722
Well thanks! Honestly not the response I was expecting.
>>36561880
This is just my personal preference, but I'd either do shoulder press, then incline then flat,
or incline, then shoulder press, then flat bench.
Doing shoulder press after tiring out your shoulders sounds like snap city to me senpai
M: Legs
W: Chest
F: Deads/Back
S: Shoulders
What I actually do changes almost every session.
>>36561959
Yeah I may do that. Without shoulders being fatigued I can rep out 75lbs DB whereas doing them after finishing chest I can barely rep out the 55lbs DB.
i love coming to a thread and seeing genuine discussion; no one has yet mentioned how they want to push their nose into the groin of OP's picture.
Monday Upper body
Bicep Curls 4 sets, 6-8 reps with more tension in the motion downward.
Overhead press with dumbells. 4 sets 12-20 reps.
Front shoulder raises. 4 sets 20-30 reps.
Skullcrushers 4 sets 10 reps.
Tuesdays. Legs.
Squats 4 sets & 10-15 reps.
Dumbell side bends 4 sets, 20 reps.
Deadlift 4 sets, 6-10 reps.
Hip thrusts, 2 sets, 60 reps.
Off day
THURSDAYS: Core work.
Weighted plank 2-4 minutes. 2 sets.
Weighted push ups 50 total. 2 sets.
Flutter kicks 80-100 reps for 2 sets.
Friday cardio/full body workout.
150-200 8 count bodybuilders.
>>36562221
I want to push my nose into her crotch
>>36562221
Wrong
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