/routine/
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Pic related is my goal body. I'm kinda fat and new to the gym and this is what the gym manager suggested for me:
AxBxCxx
A - Chest and Biceps
Chest Press 3x10
Incline Press 3x10
Wide Chest 3x10
Barbell Curls 3x12
Bicep Curl Machine 3x12
B - Back and Triceps
Lat Pulldown 3x10
Seated Rows 3x10
T-Bar Rows (Middle Grip) 3x10
Tricep Pushdown (Bar) 3x12
Tricep Pushdown (Rope) 3x12
C - Legs & Shoulders
Leg Extension 3x10
Leg Press 3x10
Leg Curls 3x10
Shoulder Press Machine 3x10
Lateral Raises 3x12
Front Raises 3x12
30 minutes of Cario after weight training
What do you guys think?
god it's so disgusting
>>36997711
What do you recommend instead? I kinda want to use freeweights so I don't gimp myself by relying on machines?
>>36997692
relax you are new , stick to that program t for a couple of months to get your body used to exercise and then you can move to free weights
>>36997723
you want compound movements like putting deadlifts in your back day, squats and overhead press in your leg day, and bench press on your chest day. those are the ticket to widespread development throughout muscle groups and having good strength all around. do them first in the workout
>>36997875
Thanks. What's a good number of reps per set for each of those?
>>36997692
the gym manager is an idiot, there's all sorts of shit in there you don't need, it's not a waste of time but it's not efficient either
i think you should read the sticky
>>36997841
this, shit will get real after 4 months
>Monday, Wednesday, Friday schedule
When will this meme die?
Fucking retarded. The only real split is PPL. On Day A you're working triceps with all those chest pushing exercises. And then you're working them again the next workout. Change it to chest and triceps, then back and biceps.
>>36997901
What should I replace then?
>>36997934
fitsticky.com
>>36997897
5 for squats and deads, 8 for bench and overhead press is what i do. Some here may say 5 for all.
>>36997692
If you're new to lifting entirely, then you want to start off with something like:
AxBxAxx BxAxBxx
A:
Bench 5x5
OHP 5x5
Tricep Pushdown 3x8
B:
Squat 5x5
Deadlift 5x5
Pullup 3xf
To get started.
After a couple months, and seeing some functional strength gains, then you can switch to a bro-split (which is how you attain body in your pic):
ABCDExx
A: Shoulders, including
OHP
Arnold press
Shrugs
Barbell raises
etc
B: Back & light Bi's, including
Deadlift
Pulldowns
Pullups
Curls
etc
C: Chest and light Tri's, including
Bench press
Flyes
Pushdowns
etc
D: Legs, including
Squats
Leg press
GHR
etc
E: Arms, including
Curls
Pushdowns
etc
>>36997692
Shits bad, read the sticky.
>>36997692
>>36997927
Working triceps on all days is really bad for a beginner you can do it later on but starting off I don't think it's a good idea
Guys what will I look like if I keep doing this routine.. I've been working out for the past ~4 months.
Bench - Currently at about 130-135lbs 5x5
Incline Dumbell - Currently at about 5x4 45lbs each hand
Overhead Press - Recently started I'm about 5x3 50lbs
Upright Rows - I do about 5x5
Lat Pull Down - 80lbs i do a lot of these, I don't really think of a number...
Pull Ups - I try to get a few good ones in but I still can barely do them
Farmer Walks - I do these to exhaustion
For legs I just focus on calves by doing a lot of jump rope, for some reason my thighs are already thick as fuck and I don't want to look weird in jeans. I'm just at the very least trying to get to a decent V-taper asap.
I'm just trying to improve my physique where I think it needs the most work. I know it's a stupid workout. But I can do it consistently with my weird schedule (at least 3 times a week)
>>36997692
Do sticky reads.
>>36998274
>le cardio builds legs meme
>le my legs are naturally big meme
Dear lord do i ever fucking hate normies
>>36998274
S T I C K Y
T
I
C
K
Y
>>36998274
Bruh... this is really bad.
50lbs OHP is horrible unless you're a girl. Add lateral raises for support, also probably seated overhead press (dumbbells)
To do more pullups, add wide grip and narrow grip pulldowns as well as over and underhand.
I assume you're targeting forearms because of the farmer's walks, which are pretty much pointless by themselves. Add supplementation to these if you're looking for forearm gains.
Do squats regardless, I guarantee your thighs won't get any bigger; it helps with core and glutes.
Focusing on calves by doing cardio is pretty much autismal. Do calf raises instead.
>>36998336
>>36998317
Also my gym lacks a squat rack, so the best I could do is goblin squats.
ABCABCx
A (Chest/Tri):
-Flat Bench 4x6
-Incline DB Bench 4x8
-Flies 4x8
-Tricep Pulldowns 4x8
-Dips 4x8
B (Back/Bi):
-Deadlift 4x6
-Pullups/Pulldowns 4x8
-Closegrip Rows 4x8
-EZ Bar curlz 4 gurlz 4x8
-Hammer DB curlz 4x8
-Shurgz 4x8
C:
Legs
Is this summer /fit/? Literally every routine in this thread is terrible. One guy recommends a shitty version of ss with no accessories and then says after a couple of months do a terrible bro split. Another guy has 'naturally' big legs so he just does cardio for them. What's happening to this board bros.
>>36998396
post body if you think you're such a profound lifter, along with a program
>>36998375
>goblin squats
>>36998396
what about my routine m8 the one above u
>>36998274
>>36997692
Do ss until you have at least a body weight squat and deadlift and nearly a 1 plate bench, then switch to greyskull for a couple months. Then think about doing a retarded split.
>>36998396
>implying there's anything deeply concerning about the routines he posted
It's not perfect but it'll get the fucker started m8
>>36997692
Your goal body used roids to achieve it.
Keep that in mind.
Rate routine pls
AxBxAxx BxAxBxx
A:
Bench 3x5
Incline DB Press 3x8
Squat 3x5
Rows 3x5
Chins 3x8
Dips 3x8
Abs
B:
OHP 3x5
Squat 3x5
Diddly 1x5 (obviously with several warmup sets)
Chins 3x8
Dips 3x8
Abs
Sometimes when I'm not too fatigued in terms of biceps, I'll ad some curls just to squeez out whatever energy I have left
>>36998396
That's what happens when trappy leaves for the weekend.
>>36998455
Looks okay. I don't really like the idea of chins+dips every day. I think it'd be better served to do triceps+dips on A and chins+curls on B. YMMV, IANAB.
>>36998396
>terrible bro split
>literally just says do a 5-day split with examples
Are you autism?
>>36998419
Unless he's orca fat and pretty weak he should be diddlying bodyweight and benching 135 very quickly, if not already
>>36998449
>implying that's not achievable natty
fit these days, I fucking swear
>>36998455
This is good, maybe a bit too much volume with chins and dips everyday. You should probably remove dips from day A since you're hitting chest twice already.
>>36998493
Not with OP's routine. At least not in the first decade.
>>36998495
That's what I was thinking, too.
My tris usually feel pretty fatigued by the time I get to dips on workout A. So I usually just do then unweighted (I do weighted dips on workout B, forgot to mention).
I'll try taking them out of workout A for a while and see how I feel
>>36998489
>im pretty fat
He is literally brand new to lifting. And his routine doesn't introduce him to 3/4 of the major lifts every beginner should be doing.
>>36998495
Just do tricep dips as opposed to chest.
A:
Diddy 5/3/1
Front Squat 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
B:
Push Press 5/3/1
Weighted Chins 3x5
DB Row 4x8
Dips 4xF
Face Pulls 3x12-15
C:
Squat 5/3/1
Snatch Grip DL 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
D:
Pendlay Row 5/3/1
Weighted Dips 3x5
Military Press 4x8
Pullups 4xF
Face Pulls 3x12-15
When I write 5/3/1, I mean the proper periodized 5/3/1 progression.
>inb4 no binch
I dislike the bench. I don't compete in PL. I don't want a huge chest. I get good chest involvement with dips.
>>36998455
i literally could not do B without getting burnt out mid way
i can't even squat and dl on the same day
>>36998542
Well I'm not doing heavy weights yet, so I can get through the workout. By the time I'm able to actually squat and diddly some heavier weights, I'll probably switch it up.
>>36998533
>Snatch Grip DL
Have you found this to be a good supplement to your normal deadlift? I know you're supposed to go lighter with them, but I've never tried. Does it target different muscles?
>>36998606
Same muscles, but puts a lot more strain on your back and grip strength.
>>36998704
>grip strength
Very nice. Will add. Thanks.
>>36998715
Most people just hookgrip or use straps though. It's very difficult to hold the bar when you go wide.
>>36998488
>do a 5 split
Literally retarded
>>36997958
oh my fucking god talk about horrible advice .. fit/knows nothing about aesthetics..
>>36998375
>goblin squats
>>36998418
I feel like I would be in the gym for 40 minutes max and then be done. u should just add more exercises
>>36998274
damn mane, do you even eat
Please r8 my routine guys. Working points: arms and abs
A - Chest and back
Bench press
Incline dumbell press
dips
Pull ups
Rows
Seated rows
Barbell pullover
B - Legs and shoulders
Back Squats
Deadlift
Leg extensions
Leg curl
Sissy squat
Military press
Lateral raises
Arnold Press
Upright rows
Shrugs
C - arms
Chin ups
Dips
Barbell curl
Dumbell curl
Preacher curl
Skullcrusher
Close grip bench press
Tricep extension
rope extension
>>36999679
Abs after every workout btw
>>36999330
what is 1pl8 that really bad for 4 months?
Please rate my routine, lifting twice a week for grappling:
Day 1
Power Clean 3/4/5/6x3
Front Squat 3/4/5/6x3
OHP 3/4/5/6x3
Day 2
Power Clean 3x3/3rm/2rm/1rm +3x3
Back Squat 5x5rm/3rm/2rm/1rm + 3x3
Incline Bench 5x5rm/3rm/2rm/1rm +1x8-10
The rep maxes aren't true maxes, just daily maxes at a weight I can hit without grinding.
Thoughts?
I'm currently 5'10 160lb at ~10%BF.
My lifts are
Bench: 190
Squat: 245
Deadlift: 280
The Press: 115x3/100x6
Chinup: +50x8/+75x3
I haven't squated or diddlyed since february since I already had relatively big legs proportionaly, but I've recomped a bit and am working them back into the program.
I've been inconsistently lifting about 3 days a week for the past three months, and have been getting decent gainz the whole time. I want to have more trackable linear progression by having a set program. Does this look good? I might up the volume to 4 times a week during summer because conditions will be more ideal (more free time to eat/lift).
Three day split AB
AXBXAXX, BXAXBXX
A
Bench 3x4-6
Weighted Chinup 3x4-6
Front Squat 3x4-6
OHP 3x4-6
B
Deadlift 3x3
Pendlay Row 3x4-6
Incline Dumbbell Press3x6-8
Dumbbell Shoulder Press 3x6-8
I generally do a few extra accessories like curls, tricep extentions, shrugs, etc after what I have scheduled.
ABxCDxx
A:
Bench 5x5
OHP 3x5
Lateral Raises 3x8-12
Chest Flys 3x8-12
Facepulls 3x8-12
French Press 3x8-12
B:
Pullups 3xF
Deadlift 5x5
Barbell Row 3x5
Squat 3x5
Lunges 3x12
Curls 3x12
Calves
C:
OHP 5x5
Bench 3x5
Dips 3xF
Rear Delt Flies 3x8-12
French press 3x8-12
D:
Squat 5x5
Pullups 3xF
Deadlift 3x5
Rows 3x5
Lunges 3x12
Curls 3x12
Calves
does this make any sense? what should i correct?
>>37001255
also forgot ABS on A-C
Guys what do you think of this? I just copy and pasted it after googling Texas method 4 day split. I plan on adding accessory lifts to it as well.
Week A
Monday: Bench 5x5, OHP 3x8, LTE 3x10-12
Tuesday: Squat 5x5, Power Clean 5x3, Chin up 3x10
Thursday: Bench 5x1, OHP 5RM, Dips 3x15
Friday: Squat 5RM, DL 5RM, BB Row 3x10
Week B
Monday: OHP 5x5, Bench 3x8, LTE 3x10-12
Tuesday: Squat 5x5, Power Snatch 6x2, Chin up 3x10
Thursday: OHP 5x1, Bench 5RM, Dips 3x15
Friday: Squat 5RM, DL 5RM, BB Row 3x10
>>37001322
I prefer trappy's splits
http://www.fitsticky.com/texas-method
>>37001335
I feel weird taking advice from a mentally ill person 2bh man. I'm not even going to open that link.
>>37001358
>being this insecure
>>37001377
You got me.
r8 my routine lads
I'm trying to increase my main 4 lifts, increasing weight each week.
Monday
Squat - 3x3-5
Deadlift 3x8-10
Stiff Legged Deadlift - 3x8-12
Pullups - 3x6-10
Standing Calf Raises - 4x8-10
Seated Calf Raises - 4x8-10
Tuesday
OHP - 3x3-5
Spoto Bench Press - 3x3-5 Pause for 1-3 seconds each rep
Weighted Dip - 3x8-12
Cable Crossover - 3x8-10
Seated Dumbell Press - 3x8-10
Side Lateral Raises - 3x12-20
Thursday
Deadlift - RPT 3x3-5 Hold bar as long as possible on last rep
Squat - 3x6-10
Snatch Grip Deadlift - 3x8-12
Leg Press - 3x8-12
Barbell Rows - 3x6-8
Barbell Wrist Curls - 3x10-15
Friday
Bench Press - 3x3-5
Close grip Bench Press - 3x6-8
OHP - 3x6-10
Cable Crossover - 3x8-10 - Superset with face pulls 3x8-10
Seated Dumbell Press - 3x8-10
Lying Skullcrushers - 3x6-10
>tfw no trappy
The hero we needed but didn't deserve
AxBxAxx
A:
Bench 3x5
Incline Cable Chest Flyes 3x8
or T Cable Crossovers
Squat 3x5
Rows 3x5
Wide Grip Pullups 3x8
Tricep Extension 3x8
abs
B:
OHP 3x5
Squat 3x5
Deadlift 1x5
Wide Grip Pullups 3x8
One Handed Bicep Curls 3x8
Abs
>>36999098
well then tell us what works better faggot
>>36998375
>goblin squats
>>36998041
>Triceps are 75% of your arm
>Triceps are the most useful muscle on your entire arm
>DON'T WORK ON THEM!! IT'S BAD FOR BEGINNERS!!!
This is why everyone on /fit/ has shit triceps
>>36997692
that routine is shit. too much volume.
Do. Starting. Strength.
>>37001540
are you on steroids?
also calf raises are bullshit. waste of time
Am I gonna overtrain?
>A
Bench 3x5
Row 3x8
25 pullups
DB incline bench 3x10
The Press™ 3x8
Squats/deads/lunges
Facepulls 3x10
Hammer curls 3x10
>B
The Press™ 3x5
Row 3x8
25 pullups
DB incline bench 3x8
Squats/deads/lunges
Rear delt flys 3x10
Cable crossovers 3x10
3 days a week, I generally do a pyramid set for the legs
>>37001758
well what do you do for calves then? sprints?
>>37001540
>I'm trying to increase my main 4 lifts, increasing weight each week
what are your stats?
why don't you do the Texas Method?
>>37001799
nothing, calves are genetic. the most size you can get if you're lucky is 1cm
>>37001783
are you on steroids? are you a beginner?
Posted a thread for this, but might as well post it here too... this is a routine I worked up as a follow-up to my 6+ months of a 3 day full body split. Will this get me sick gains?
Day 1:
3x8 Weighted Mixed Grip Pullups
3x10 Seated Cable Rows
3x10 Seated Lat Pulldowns
3x5 Deadlifts
3x10 Shrugs
3x10 Dumbell Curls
4x15 Wrist Curls(alternating directions)
Day 2:
3x8 Bench Press
3x8 Overhead Press
3x10 Decline Bench
3x10 Weighted Dips
3x10 Standing Cable Crossovers
3x8 Squats
Days 3 and 4 repeats of 1 and 2
Days 5 and 6 repeats of days 1 and 2 with reps halved and weights increased
>>37001868
Natty, intermediate. 130/180/240/300
>>37001897
bw?
>>37001944
180
>>37001897
you'll overtrain natty. do a real established routine, don't make your own shit up
>>37001895
looks pretty shitty. why would you do mixed grip pullups? why not just do regular pullups?
wrist curls are shit for grip, do farmers walk or plate pinches.
completely get rid of days five and six, that's retarded.
are you on steroids?
>>37001948
I think still have some LP gains to do m8
I'm 130/185/275/315 at 185lbs and don't feel like an intermediate yet
>>37001897
>>37001948
nvm, you're not intermediate. keep doing SS.
>>37001989
>I think you still have some LP gains to do m8
fixed
>>37001991
Change them to 5rm. I think most would hit intermediate.
>>37001897
>>37001948
>>37001991
addition, seeing as how all of your lifts are about the same except for your ohp which shoots up, you're most likely half repping or otherwise not locking out your ohp.
>>37001950
Mixed grip are easier on the joints and more evenly train the bicep and brachialis.
Wrist curls are for forearm aesthetics, not grip strength.
How are having strength days in addition to hypertrophy days retarded?
I am not on steroids.
M:
squat 4x6
bench 4x6
Press 3x10
pushdowns/dips 3x10
T:
BB rows 4x6
(weighted) pullups 3x10 or curls 3x10
facepulls or high cable rows 3x10
hamstring curls 3x10
W:
Dead 5x6
press 3x6
dips 4x6
T and F are repeats of monday and tuesday
>>37002007
true, they are intermediate at 5rm, but why did you put them down as 1rm previously?
>>37001991
what is this from?
>>37002025
I didn't specify, just didn't think about it I guess.
>>37002013
>Mixed grip are easier on the joints and more evenly train the bicep and brachialis.
source
>Wrist curls are for forearm aesthetics
how does that fucking matter? you want some size on your forearms don't you? wouldn't it make sense to choose the best exercise to achieve this?
>How are having strength days in addition to hypertrophy days retarded?
you're training six days a week.
>I am not on steroids
answers that question pretty well
>>37002035
strengthstandards.co
>>37002042
i apologize then. do a real intermediate routine, don't make up your own
>>37002055
apologies on the first one, I meant neutral grip rather than mixed.
Noted your suggestion on farmers walks rather than wrist curls.
The six days a week comment is a fair point. Although I will say that on my current 3 day split I never really feel as though I couldn't go to the gym on my rest days. Is PPLPPL for example not doable natty?
>>37002133
is this >>37001793 you?
>>37002211
yup. Like I said I posted a thread for it, but at first everyone was just turning it into a taytay circlejerk so I posted here too.
I workut 2 days a week. Chest day and back day, the day I go back to hit chest
>>36997692
dude fix your rotated shoulders before you injure yourself
Current routine is AxBxAxx
A
Bench press 5x5
squat 5x5
db flly 3x10
>weighted memes 3xf
weighted chin ups 3xf
wrist roller 3x5
B
deadlift 2x5
>the press 5x5
weighted pullup 3xf
bendy bar curl 3x10
db side raise 3x10
wrist roller 3x5
lifting for about a year now, still look like shit but no longer auschwitz mode.
Rate my routine
AxBxCxx
A
Flat Bench (3x8)
Pec Deck (3x8)
Incline DB Press (3x8, 1xF)
Deadlift (2x5)
Upright Rows (4x8)
Chin-Ups (2x8, 1xF)
B
Flat Bench (3x8)
Pec Deck (3x8)
Incline DB Press(3x8)
Squat (4x5)
Leg Curls (4x5)
C
Deadlift (3x5)
Upright Row(4x8)
Pull-Ups (2x6, 1xF)
Squat (3x5)
Leg Press (Hip emphasis)(3x5)
OHP (3x5)
>>37002664
Deadlifts shouldnt be in C lol, and the Deads in A are after a warm up set.
Workout A
Cable Squat 3x5 2-3min
Cable Bench 3x5 2-3min
Bent Over Cable Rows 3x8 2-3min
Reverse Flies 3x10 60sec
Tricep pressdowns 2x10
60 sec
Workout B
Cable Dead Lift 3x5 2-3min
Cable Overhead Press 3x5 2-3min
Leg Curl 3x8 60sec
Wide Grip Pullups 3x8 2-3min
Ab work 2x15/Bicep curls 2x10 Superset
60sec
AxBxAxx
>>36997692
What is a good routine for a beginner whose primary goal is aesthethics? I wanted to start with SS but a lot of people around here say that routine is not good for that.
Or should I put aesthethics to a side for now and do SS anyways?
>>37002950
suck a lot of dicks
seriously
>>37003037
What did I do now?
A
Back squat: 3x10
Bench press: 3x10
Pull ups: try to fit X number of pull ups in 3 sets then increase X
Push ups: 3xF (might do dips instead)
Plank: 3x 40 seconds
Seated Russian twists: 3x25
B
Front squat: 3x10
Dumbbell row:3x10
Standing press: 3x10 (going to switch this because I suck at these)
Deadlift: 3x10
A again
C
Seated calf raise: 3x10
Upright row: 3x10
Palms down wrist curl over bench: 3x10 (might switch with farmer walks)
Reverse curls: 3x10 (might switch in with a back exercise)
Barbell curl: 3x10
>>36997692
What is an ideal routine to get a body exactly like this, coming from a semi-hourglass shape body? New to weightlifting and want to get a body like this come around next summer.
>>37003915
or if anyone could link me to a routine that would be fantastic! thank u to anyone
>>37003915
no one reply to him
>>37002950
Do SS for a month or two then do greyskull till all your lifts are intermediate on symmetricstrength.com
PPLPPLx
or AxBxAxx
AxBxAxB
BxAxBxA
A)
Squat: 3x5 (Alternate Back/Front squat weekly)
Bench: 3x5 (Alternate Barbell/Dumbbell weekly)
Close-Grip Bench: 3x8 (Can do extensions or skullcrushers instead)
Leg Press: 5x5 (Use this for calf work also)
Pull-ups: 3xF (Do these weighted if you can)
Cardio: 30 minutes minimum moderate intensity
B)
Deadlift: 1x5
OHP: 3x5 (Alternate Barbell/Dumbbell weekly)
Lateral Raises: 3x8 (Do other raises periodically)
Rows: 5x5 (Alternate Barbell/Dumbbell weekly)
Cardio: 30 minutes minimum moderate intensity
Either add weight ( 1-3 pounds, 0.5-1.5kg ) to each lift each week or push for more reps if small increments elude you, and add 4-7 pounds or 2.5-5kg per month.
Do 3-4 warm up sets before your working sets:
1: 25% working weight 8 reps
2: 40% working weight 6 reps
3: 60% working weight 4 reps
4: 80% working weight 2 reps
Before doing anything, when you first enter the gym you shoulder grab some Dumbbells around 15 lbs (7kg) and loosen your wrists by rotating them in your hands, prepare them for pain.
Proceed to do a full body dynamic stretching routine and get yourself nice and limber.
Don't skimp out on cardio like some curlbro, there's a myriad of cardiovascular benefits that'll transfer into out efficiently you can lift.
>>37001831
Well I'm currently at
117.5kg squat
155kg deadlift
90kg bench
57.5kg ohp
that's all for working sets.
And I just haven't found a routine I like with the Texas method, the volume seems too low, and I want a 4 day routine at least.
pic related is the closest to the sort of routine that I'm looking for though
>>37001857
If calves were genetic, tell me why fat fuckers always have bigger calves than anyone else? Or are you saying being fat is genetic too?
>>36997692
I currently do ABCABC
Is AxBxCxx worth it
They say the 2nd you'll actually make more gains
>>37006262
Depends on your current level of experience lifting. If you are relatively new (less than 2 years training seriously) and natty, you need rest days.
Do AxBxCxx, otherwise it's counterproductive
Has anyone had success programming power cleans into Madcow instead of rows? If so, what set/reps? I'm assuming 3x5, or maybe 3x3 then a heavy single on Fridays?
>>36997692
>chest and biceps
>back and triceps
>mfw
never ask staff for a routine, they'll be offended by you not doing the routine
>>36998377
but who was shoulders
My current split routine
Monday
Skwats 4x6
Leg press 4x6
Calf raises 4x6
OHP 4x6
Arnold press 4x8
Double Heil Hitler aka Duppel 88 4x10
Wednesday
Bench depress 4x6
Decline Bench 4x8
Dipshits
Cable flyes 4x8
Skeletor greyskullcrushers 4x8
Tricep pulldown 4x10
Friday
Diddlies 4x6
Pendlay or T-bar rows 4x8
Chinups
Pullups
EZ bar curlz 4 gurlz 4x8
Hammertime 4x10
Throw in some hanging leg raises wherever for dem abs and do some extra compound lifts on off days just for funsies and stability. I'll do squats twice a week regardless of having a designated leg day simply because I like doing them.
Finished making routine, how shit/10 is it?
>>36997692
Where's ur dead lift. No trap exercise. No squat... Ur gains baffle me
>>37000321
Me and you are basically the same
> 150
> 5' 9"
> bw 10%>
Bench- 185
Squat - 245
Deadlift- 315
Three day split
A
Bench 3x10
Decline 3x10
Incline DB 4x8
Chest flies (machine) 4x10
Lateral raises- 3x10
Triceps cables 3x15
B
Lat pull downs- 4x 8,6,3,1
Close grip lat pull downs
Dead lift with shrugs 3x10
Deadlift 3x5
Pull-ups ( change grips)
DB shrugs 3x15
Reverse flys (machine) 3x10
Hammers 3x10
Preachers with negative reps 2x15
C
Squat 3x5
Leg extensions 3x20 SS leg curls 3x20
Shoulder press 3x10
Stairs 10min
( I do abs after every workout)
Pic- my prized possession aka my back
>>36997918
Honestly it's just easy
Even though I'm /fit/ I don't want to do shit on the weekends. So I do M/W/F alternating leg and upper body split
>>37007577
You're prettier than Jon Snow
So im doing the Greyskull+LP for about a month now and I would like to add some accessories because I dont really feel too tired after working out.
Ive already added facepulls to help me with my rounded shoulders, does fit have any other suggestions in general before i hit the gym today?
Can someone explain to me how is doing, let's say, biceps exercise better than doing 3 different ones?
Going from a gym to a home gym so I modified coolcicada's PPL to something that is doable without the machines:
Push:
Flat Barbell Bench Press: 3x5
Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x12
Seated Overhead Dumbbell Extension: 3x12
Kickback/CGBP: 3x12
Pull:
Deadlifts: 3x5
Barbell Rows: 3x5
T-bar Rows: 3x12
DB Shrugs: 3x12
Rear Delt Flys: 3x12
Some DB curls: 3x12
Some BB curls: 3x12
Legs:
Squats: 4x5
Lunges: 3x12
SLDL: 3x12
Standing Calf Raises: 3x12
PPLPPLx
Pls comment, rate and subscribe.
>>37009940
back to your containment board >>>/pol/
Can you guys help me to improve my routine?
Is it ok to do OHP everytime (I just love doing it)
>>37011955
Doing it 5x5 at 75-85% of your 1rm everytime will hinder your progress. If you want to do it often, you have to periodize it. Do it twice a week at most; one day you go all out 5x5 as your first exercise. The second time you do it 3x8 after benching.
>>37012182
Thanks for the advice, seems reasonable!
A:
Diddy 5/3/1
Front Squat 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
B:
Push Press 5/3/1
Weighted Chins 3x5
DB Row 4x8
Dips 4xF
Face Pulls 3x12-15
C:
Squat 5/3/1
Snatch Grip DL 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF
D:
Pendlay Row 5/3/1
Weighted Dips 3x5
Military Press 4x8
Pullups 4xF
Face Pulls 3x12-15
Okay which of these is better
squats/bench/rows
deadlifts/ohp/pull ups
ABxAB
or
chest/chest/tris
back/back/bis
legs/legs/legs
shoulders/abs/whatever
ABxCD
I like pushing my muscle groups to their limit. But I feel like it's a waste if I don't work every muscle every day. I honestly don't know what the fuck to do
>>37012564
first one
No equipment here.
Got a 20kg Backpack.
Push:
Weighted Dips 3x5-10
Straight/Korean Dips (bw) 3x8-12
Pull/Static:
Weighted Pull Variations
Hanging Leg Raises/Fingertip L-Sit
Legs/Shoulders:
Weighted Pistol Squats (16kg) 3x3-8 atm
DB Shoulder Press 3x10 (16kg)
I love deadlifts and squats but nogym, no money. What do
Currently at 6'4 174-176 poons
>>36998449
>>36998449
Who is OP pic?
What routine does /fit/ recommend to get as much muscle as possible in 4 months? Should I do Reg Park's? Or should I do a split or something? Not much information on the sticky about this.
>>36997692
can i get a solid 4 day aesthetics routine? Please no obese/powerlifter routine like most of these faggots suggest.
>>36997692
roll
Is there any good 2 days/week routine?
You guys ever tried this?
>>36997875
He's not trying to get strong, friend. He us trying to get BIG
>>36997692
Soon as I saw this routine I knew it'd get shit on by the majority of /fit/ who swear that everyone should stick with a compound focused routine supplemented with isolations as needed...
Not going to bother with a drawn out explanation as to why the routine you posted is just fine for your first year, but trust me, it is. My only tip would be that about 6 months in you're going to need to up the volume (amount of different sets) a bit. As is you're doing 15-18 total sets, 3 times per week. After those 6 months of training you should find that you can handle a good bit more than that, not to mention you will be long past the point of having frequent doms/soreness. For example you'll see that most fitness enthusiasts on youtube and other non-powerlifters tend to do a combined total of 28-32 sets of 8-12 reps each, spread among 2 muscle groups each workout. And they train 5-6 days a week, in other words twice as much as you do, and still aren't omg bodybuilder huge.
But give that existing routine a go for 4-6 months, godspeed, and just remember that there are a lot of ways to skin a cat.
>>37012801
Delivered.
>>37001729
not him, but why o people say that routine is so important? Just cause it builds a basic base, right?
>>37006245
whats your bodyweight? If you are 80+kg you may have some linear gains left, otherwise 5/3/1 boring but big might be more of your taste or the juggernaut method
>>37012664
possibly tinytrip? i think?
