Basic push/pull routine?
>tfw no spindly spider leg gf to gallop across fields with
Is that a shop
>Basic push/pull routine
Push
Pull
Rest
Push
Pull
Rest
Rest
been doing this
>>37617703
lol you can tell they like doing leg extensions am I right guys? haha ;)
>>37617801
shit unless youre on juice
>>37617801
how tall is he? bc pic is before pump/after pump for a manlet. If he's human I'll try this
>>37617928
You can double or triple that volume if you're on roids retard
>>37617801
Enough of the deadlifting on back day meme
>>37617703
Why are these women so looonngg?
>>37617801
>>37617962
Don't do it unless you are on steroids. I made the mistake of doing it natty, it's shit. Barely any gains and tired and spend forever in the gym for nothing.
Switched to 5/3/1 and it was a great decision, gains again and making progress.
Do a real established routine that many other people have done and seen results with.
>>37617979
Hello beginner lifter
I'm throwing this shit together for an ABxABxx routine. Not done yet but I'll use it as a base
A - Push
SQUATS
Bench Press
Chest Machine
OHP
Skull Crushers
Dips
Situps Bench
Cable Flyes
Stiff-Legged Deadlifts
B - Pull
DEADLIFTS
Leg curls
Rows
Barbell curls
Chinups
Stretch
Incline Leg Press?
Legs, Back?
>>37617785
That feel
AWAKEN MY SKELTAL MASTERS
>>37618025
>Implying I didn't hit 1/2/3/4 in my first year and switched to a good PPL with similar volume and made better gains than anything in my first year
>>37617703
I would fucking demolish those girls
>>37618014
Great, thanks anon.
>>37618238
I wonder if it's be better start with PPL though. Is "strength base" a meme?
Also pls post your good PPL
why do white women almost always look weak pale and sickly or frumpy and obese
>>37617785
fucking kek
>>37618238
Post cbt then
>>37618276
Don't start with it, you can but it's not optimal. I'd post it but would take too long on mobile.
Look up coolcicadas PPL tho it's p good IMO
>>37618289
pale is beautiful. You probably live somewhere poor
>>37618276
Heres what i use:
Pull
Deadlifts (heavy)
Pullups
Cable Row
Hang Clean
Curls
Push
Overhead Press (heavy)
db oh press
bench (light)
lateral raises
Legs
Squats (heavy)
Leg Extensions
maybe some cleans
calf work
>>37618310
Here.
I just don't understand the PPL only works for roiders meme. Nothing wrong with gym 5-6 time a week hitting every body part twice
>>37617703
Is their job protecting a treasure chest in some low level dungeon?
>>37618347
Nice 3d delts
Nothing wrong about hitting every body part twice a week as a natty, too much volume will overtrain.
>>37618215
Way too much bullshit. Just find and do a real established upper/lower split.
>>37618325
Silicon Valley. Try again.
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Thoughts on this program?
>>37619242
It's true what he said though. Paleness is considered beautiful, everywhere.
>>37618014
why wouldnt you make gains natty? the pic is just a base, i usually switch a few of the exercises up and do more than what pic says. ive been making constant gains doing this
>>37619513
I prefer fit tan girls with dark features
>>37619759
>t. nigger
Fuck everything else, here have this.
Push (A)
Bench Press/OHP 3x5
DB Press/DB Bench 4x10
Weighted Dips 5x5
Lateral Raises 4x12
Tricep Extension of your choice 4x12
Pull (B)
Squats 3x5
Deadlifts 2x5
Weighted Chinups 5x5
DB Rows 4x10
Facepulls 3x15
Curl of choice 4x12
ABxABxx
Squats and deadlifts are on the same day because having them on two different days will wreck you for whichever you didn't do on the following day. They both use the posterior chain, so they work best on pull day.
>>37620492
P.S. throw in cable flies 4x12 on Push day after the weighted dips.
>>37617794
replace all those rest days with legs and you're golden
>>37619915
They are gross as fuck.
hmmm
>do 3/day full body
>do some bro-silations after main lifts
>get identical results to lifting 6/day PPL
I wonder why people pick PPL? I hope you aren't that guy that's in the gym 6 days a week getting the same results as me lifting 3 days a week lol.
>>37620492
Need more shoulders
>>37618347
So you rec coolcica's PPL for gains? What if I'm a skelly(pic related)
Stats: 130x3 bench
185x5 squat
245x2 DL
>>37620929
Probs better to do a good full body 3x a week and eat lotsa food
>>37620748
I like going to the gym 5-6 days because it's fun and I want to kill myself more often on days I don't lift :) there happy?
>>37620969
That's good news then, I'm doing Greyskull LP right now, I was thinking at 1/2/3 I would switch to cicad's PPL, when do you suggest I switch?
>>37619735
Overtraining = no gains
If you are doing that routine as a natty and making gains, then you don't have a job, or they are noob gains, or it's all in your head.
>>37621130
That's not a ridiculous amount of volume brah. Esp if you eat a lot and get good sleep
>>37619513
As a pale man myself, I can assure you, its not considered beautiful everywhere
>>37619255
i did it when i first went to gym for 6mo. it lasts good 2hr especially back days. honestly i wouldnt do it again. just too much time
>>37623000
why would it last that much?
>>37619255
This looks pretty good
>>37620541
>Implying push/pull doesn't include squats (push) and deadlift (pull)
>>37617992
Marfans syndrome run in the family and they're sisters?
>>37623048
what dead-lift pull? your pushing in to the ground
>>37623028
waiting for your turn on machies .. it didnt in begining but after a while i started lifting heavier and i just needed brakes. also after that much time its getting borin so i'd read some shit online sometime.
>>37623073
>waiting?
>why arnt you ammassing 2nd hand gym equipment
time to get a home gym
>>37623091
city life smallish apartament. not really an option. but surely goal for one day
I want to do a push pull routine with legs incorporated in push/pull, so quads and calves on push day and hams on pull day.
whats a gud 4 day split?
>>37623148
i do
push
pull
rest
push
pull
run
rest
>>37623160
no i meant wat exercises and sets and reps and rest
>>37623048
good lord i can't even imagine doing upper body alongside legs. legs fucking wreck me.
>>37623170
i do
bench
curls/chinups
hanging leg raises
triceps usually skull crushers
OHP
squat some times
pullups/lat pull
seated rows
5x5 then ad a rep till 8x5 then add weight
i also do 6k running after lifting
>>37623148
just go on scoobys workout planner
>>37623066
>>37623180
Which is why upper/lower is superior to push/pull.
>>37620541
>implying I hit legs at all
I wear pants senpai.
Honestly if you're a natty/you have a job/some kind of social life then these 6 day routines aren't viable. There's a reason that only DYEL Reddit types do it, not to mention you hardly see any one post results from them
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
How is
Dumbbell Flys 3x6
Over Head Press 3x6
Squat 3x6
Incline Db bench 3x8
Skull Crushers 3x8
Calf Raise 3xF
B
Dumbbell Rows 3x6
Upright rows 3x6
Lat-pull[s]-ups 3x6
Dumbbell Curls 3x8
Wrist Curls 3x8
Leg Raises 3x10
>push erect dick into hole
>pull erect dick out of hole
> x failure
>>37617703
day A: bench, triceps and squats
day B: rows/pullups, biceps and deadlifts
Figure the rest out yourself, it literally says it in the fucking name.
>>37617703
who are these flesh-light fleshlights?
I do this every mon/wed/fri, tuesdays and thursdays i do random active shit with friends. Basketball, tennis etc..
What should i change in this?
Bench press - 3 x 6
Deadlift - 3 x 10
Upright rows - 3 x 8
Barbell curls - 3 x 8
Standing presses - 3 x 8
Wrist curls - 3 x 10
Tricep extensions - 3 x 8
Side laterals - 2 x 10
Dumbell kickbacks - 3 x 6
Lat pulldowns - 2 x 10
Kettle squats - 3x10
Standing calf raises - 3 x 15
Leg curls - 3 x 8
Leg extensions - 3 x 10
Sit ups - 2 x 25
Leg raises - 2 x 20
Planks - 3 x 1 minute
>>37618215
I do an ABxABx thats been working for me
A:
Bench
deadlift
incline machine press
dumbell rows
decline situps(weighted)
bicep isolation
forarm isolation
B:
OHP paused reps
power clean and press for singles
power cleans
lateral raises
front squats
tricep isolations
On off days i do weighted pullups at home
It works great, but if i miss sleep I am fucked. You need 7+ hours per night to recover
>>37620492
doung front squats on one day and deadlifts on another lets them have less overlap
>>37617785
>gallop
lol their knees would explode after the second jump
ABC*ABC*
A
OHP 4*6 + 2*10
BB Bench Press 4*6 + 2*10
DB Incline Press 5*10
Lateral DB raises 5*10
Tricep Pushdowns 5*10
B
Lateral Pulldowns 4*6 + 2*10
DB Rows 5 * 10
Seated rows 5*10
RDL 5 * 5
EZB curls 5 * 10
C
Ab work
Squat 4*6 + 2*10
Seated Calf raises 5*10
Is this too much volume if natty?
>>37617979
Kek
>>37625244
quality filename
>>37627120
I donjt think so. you could put some other shit like lying leg raises and face pulls on C
>>37618014
Which 5/3/1 template?
Assuming your goals include looking good
