Routine Thread
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Routine Thread
>>37282673
pretty basic but complete i guess. trying to get jacked traps?
>>37282673
Critique my routine.
Been doing this for about a month now
>20 minutes on stairmaster
>15 minutes stretching
>5x10 "leg machines"
>5x10 "back machines"
>6x15 stomach crunch machine
>7x10 bicep curl machine
>3x15 leg extensions
>3x15 leg curls
>3x15 leg presses
>3x20 barbell curls
>3x20 bent-over lateral raises
>3x20 lat pulldowns
>3x20 pulley rows
>3x20 deadlifts
>3x20 bent-over barbell rows
>3x20 incline bench press
>3x20 lateral raises
>3x20 seated dumbbell press
>3x20 cable pushdowns
>3x20 close-grip bench press
3x8 military press
3x8 upright row
3xf pull up
3x8 romanian deadlift
10x10 Trap bar Deadlift
that there studio apartment gym.
i have a standard vinyl barbell with 100lbs, a pull up bar and a trap bar with 4 45lbs plates
i want to keep it simple i'm thinking about adding push ups
>>37282956
thats a whole lot of volume and variety, looks good but i'd suggest lifting something over your head while standing. theres plenty i'd substitute for overhead pressing
>>37282956
Is this the fucking routine from american psycho or some shit?
>>37282971
This is going to sound bad but when you say 3x8 which is reps and which is sets. Newfag trying to learn the jargon. :^)
>>37282956
shit nigger what the fuck are you doing?!
>>37282956
>>3x20 deadlifts
WTF?! WHY?!
>>37283113
sets x reps
>>37282673
Decided low rep DL was a meme when I made zero progress and felt like I was in constant danger of snapcity
My PPL
Push
>dips
>DB bench
>Incline DB bench
>seated DB The Press
>lat raises
>cable flies
>maybe shoulder press machine
>maybe bench machine
>tricep pushdown
Pull
>sometimes I do diddies
>weighted pull ups
>t bar row
>wide grip lat pulldown
>seated rows
>hammer strength pull down machine
>hammer or preacher curls
>Russian twists w/ 25 lb pl8
Legs
>skwats
>leg press
>quad extensions
>hamstring curls
>suicides (sprints)
>>37283142
Cheers, now I've only started looking other peoples routines and I was wondering why say for example 3x8 instead of just 24 reps? After each set do you have a rest?
What are the best accessory exercises to go with ss?
>>37283195
yup, usual convention is rest 60-90 seconds between sets with higher reps (8-12) and rest 3-5 minutes between sets with lower reps (1-5).
Listen to your body, do your next set when you feel ready but don't sit around for 20 minutes with your thumb up your ass.
Also, read the fucking sticky!
>>37283280
Cheers man.
>>37283195
Yup, its after 1 set is done you rest for a few minutes.
I'm currently doing SL, but in a couple weeks I'm switching to a 4 day split. How does this look?
A: Chest and Triceps
- Bench Press -- 3x3-5
- DB Bench -- 4x8-12
- Incline DB Press -- 4x8-12
- DB Flyes -- 4x8-12
- Tricep Pressdowns -- 4x8-12
- Skullcrushers -- 4x8-12
B: Shoulders and Biceps
- Standing Military Press -- 3x3-5
- Arnold Press -- 4x8-12
- Front Laterals -- 4x8-12
- Side Laterals -- 4x8-12
- Rear Laterals -- 4x8-12
C: Back and Biceps
- Deadlift -- 3x3-5
- Bent Over Rows -- 4x8-12
- Lat Pulldowns -- 4x8-12
- Good Mornings -- 4x8-12
- Barbell Curls -- 4x8-12
- DB Curls -- 4x8-12
D: Legs and Abs
- Squat -- 3x3-5
- Leg Press -- 5x15
- Leg Curls -- 5x15
- Calf Raises -- 4x12
- Ab Wheel -- 4x12
