Post Routines
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You are currently reading a thread in /fit/ - Fitness
Post your routines. Rate other plebs' routines. Ask questions about plebs' routines. Tailor your pleb routine. Go.
>>37933545
http://www.muscleandfitness.com/workouts/workout-routines/8-weeks-muscle-workout
My routine that I've been following for the past month.
Really good routine. I'm sore after most workouts. Moderately high volume. And it makes it so that you literally never skip leg day.
>>37933559
>meme routine
>talking about DOMS and skipping leg day
Too obviously bait
>u/l ftw
http://www.nobsbb.com/upper-lower-body-split-routine-workout-for-mass/
except i add two REAL arms exercises at the end of each upper workout
>>37933545
>A
OHP 3x5
OHP 5x10
Log Press 5xF
Pull ups 3xF
>B
Squat 3x5
Squat 5x10
Sled Pushx5
Pull ups 3xF
>C
Bench 3x5
Bench 5x10
Weighted Chins 5x10
>D
Deadlift 1x5
Farmers Walksx5
Pull ups 3xF
>ABCDxxx
>>37934225
left a trip on from risk, my bad
>>37934225
training for strongman?
PHUL. Starting Monday when I get back from vacation. I felt like I was overtraining on PPL.
>>37934252
no, i just like doing strength training. lifting heavy stuff is one thing but being able to lift it and move around with it is fun too
i dont have the money for the food or drugs needed for strong man
What does "high rep trains endurance" mean exactly families?
Do you 3-5repers need more time to re-apply the same amount of strength compared to my 15rep muscles?
5x5 Stronglifts until I hit first plateau, then increasing reps for endurance.
150lb 6' weakling aiming for 170. Never been that fat before
>>37933545
Monday:
RDL 2x6-10 \ 2'
Standing Press 2x6-10 \ 2'
Pull Ups 2x6-10 \ 2'
One-Leg Press 2x6-10 \ 2'
Bench Press 2x6-10 \ 2'
Wide Grip Row 2x6-10 \ 2'
Standing Calf Raise (increased ROM), 2xMax @ BW \ 1'
Lying Leg Raise 2xMax
Wed:
RDL 2x6-10 @ 80% \ 2'
Standing Klokov Press 2x6-10 \ 2'
Overhand Yates Row 2x6-10 \ 2'
One-Leg Press 2x6-10 @ 80% \ 2'
Incline Press 2x6-10 \ 2'
EZ-Bar Curls 2x6-10 \ 2'
Standing Calf Raise (increased ROM), 2xMax @ BW \ 1'
Crunches 2x10
Friday:
Same as Monday
-------------------------------------------
Exercise Sets x Reps \ Rest-time '
5-week cycles, each cycle starts with week 1 doing a weight for 2x6, next week 2x7 etc. all the way up to week 5 when 2x10 is done for the main 6 exercises. Add 2.5kg to each lift every new cycle.
>>37934280
if you can, you can do PPL but without doing it 6 times a week. Take a trick from Frank Zanes book (what would he know about bodybuilding tho?) and do Legs/rest/Push/Pull/rest - repeat. This is of course only doable if you can move your schedule from week to week, but if you can it prevents you from burning out.
>>37933545
PplPplx, switched to redditppl from ss for more volume. Plus I add in some ab work every other day
So here's mine. I'm getting back into lifting after taking time off. I actually enjoy working out again.
Saturday:
get drunk before noon
pushups
rows
grip
Sunday:
just coach
Monday:
think about maybe working out
squat until I'm tired
Tuesday:
coach and demonstrate lifts at random weights for newbies for a couple hours
Wednesday:
deadlift and press in the morning
get drunk
watch live pro wrestling
thursday:
same as tuesday
friday:
squats and upper body
get fucking ripped
hit on girls at bars for a couple hours
come home, drink more
hang out
Anyone ever tried this routine? Been checking it out and kinda wanna give her a shot. https://www.defrancostraining.com/westside-for-skinny-bastards-part3/
>>37934494
Yeah, I read on A Workout Routine about a similar structure but it was consistent throughout the week. I'd link it, but I'm on my phone. I would like a consistent schedule. Thanks though.
I was doing PPLPPLx, and I started developing insomnia, which is a sign of overtraining. I had done PPL before but I was doing much lighter weights beforehand.
>>37933545
>Push
OHP 5rm
Bench 5x5@85% (alternate these two)
Dips 3xF
Lateral raises
>Legs
Squat 5rm
DL 5x5@85% (alternate)
Walking DB lunges 3xF (increase when F=12)
>Pull
Weighted chinups 5rm
Weighted chinups 4x5@85%
Lat pulldown @60% 3xF
Curls
Facepulls
PLP on weekdays, rest on weekends
OK guys rate my beginner routine (only with a bench, adjustable dumbbells and a pull up bar)
AxBxAxx
BxAxBxx
A
Shoulder Press 3x8
Chin Ups 3x10 (I can do 1 with perfect form followed by jumping chinups/negatives)
Step Ups 3x8
Bicep Curls 3x8
B
Bench Press 3x8
Incline Rows 3x5
Dumbbell Squats 3x8
Tricep Extensions 3x8
Step Ups don't seem to do much for my legs, and desu they just make my arms burn way more so I'm thinking of replacing them and work my way up to doing pistol squats. However for some reason I don't think that doing 2 exercises that I'm still trying to learn (chin ups + pistols) back to back would be a good idea, so I was thinking of putting the DB Squats in day A and do Pistols on day B. Also, for some reason chin ups tire my whole body and rows don't, even though I use heavy dumbbells. This results in reverse progression in my curls. Should I put my tricep extensions on day A and the curls on day B, since my biceps are not gonna be as tired? Would it make a difference?
>>37934583
Solid stuff man, having drinks on the schedule midweek, mirin'
>>37934620
It's a tried out routine that works. People here might bash it for whatever reason but if you enjoy it just do it.
in a nutshell this http://exrx.net/Workouts/Workout4PPTS.html
with no leg day
Workout A: Back & Biceps
Back - row
Back - lats
Back - something else
Biceps 8 rep range exercise
Biceps 12 rep range exercise
Brachioradialis
Workout B: Chest & Triceps
Chest
Chest (Upper)
Chest flys
Triceps
Triceps
Triceps
Workout C: Shoulders, Calves & Abs
Deltoid (Front)
Deltoid (Side)
Deltoid front raises
Delt rear
Trapezius
calves
abs
but with no leg day
>>37935154
What do you actually want people to comment on? No progression scheme, no exercise selection, no rep ranges
This looks like a bro-split without an arms day. It has biceps on back day and triceps on chest day tho, good on you
>>37935292
didn't ask for comments just posted the general idea. I can post the details if anyone wants
Squat then squat again
and somemore squating
>>37935086
bumping muh shit.
also, should I be doing neutral grip pull ups or chin ups? Which are easier? Which muscles are involved more and which less on each exercise?
>>37935390
Chin ups are easier. Pull ups use more lats and chin ups use more biceps.
I do weighted pull ups personally.
>>37933628
On a similar thing myself. Bit bored of Texas Method programming but still enjoy a reasonable amount of volume.
Upper A / Monday
4x6 BB Benchpress
4x6 BB Row
3x8 Incline DB Bench
3x8 Weighted Chinup
4x8 Lat Raise
Lower A / Tuesday
4x6 Squat
3x8 Romanian Deadlift
3x10 Calf Raise
3x10 Leg Curls
3x15 Cable Crunch
Upper B / Thursday
4x6 Overhead Press
4x6 BB Row
3x8 Weighted Dip
3x8 Weighted Chinup
4x10 Facepull
Lower B / Friday
4x6 Deadlift
3x8 Front Squat
3x10 Calf Raise
3x10 Leg Curl
3x15 Cable Crunch
Maybe a few curls if I can be bothered but desu chins and dips hit arms fine, especially with all the other compounds.
>>37935478
isn't neutral grip supposed to be easy as well tho?
>>37935508
Neutral grip still focuses primarily on your lats and rhomboids. As a rule of thumb, you generally want a wider grip for more focus on lats. Closer grip for biceps/rhomboids.
>>37935478
>pullups use more lats
wrong nigga
chins and pullups use same amount of lats
you can overload on chins more be cause biceps is stronger than the brachioradialis
you should do both kind of exercises anyway
>example
weighted chins 3x6
lat pulldown 3x10
or
weighted pullups 3x8
1 handed supinated pulldown 3x10
>>37935520
yeah no
https://twitter.com/Dorian_Yates/status/510534764940783616/photo/1
>>37935520
>As a rule of thumb, you generally want a wider grip for more focus on lats
kek
>>37935595
Yeah okay. That's cool and all, but it's not like wide-grip pull-ups/pulldowns won't do a thing for your lats. They all work the same group.
>>37935612
Say what you guys want, I'm a sports and exercise physiologist. EZPZ shit we're talking about here
>>37935676
nobody likes you, go away, you're shit at shitposting
>>37935689
thank you friend :^)
>>37935676
wide grip just decreases the ROM and puts your lats in an awkward position for pulling
>>37935698
To each their own, honestly. Full ROM is important, yes, but some exercises are invariably going to alter that
The wide-grip overhand pulldown is actually best for building a wide back. It better stimulates the teres major and upper-lat fibers, which gives the appearance of those "wings"
Based on a layout by Jim Wendler with slight modifications
AxBxCxx
A
Box jumps 3x5
Squat 5/3/1
Bench 5/3/1
Dip 3xF (until I can do 3x8 then add weight)
Db Row 5x5
Plank x3
B
High pull 5/3/1
Deadlift 5/3/1
Incline db BP 5x5
Curl 3x10
Face pull 3x10
Med ball throws 2x10
Front Squat 5/3/1
Ohp 5/3/1
Db Ohp 3x10
Lat pulldown (until I can do pullups) 5x5
Abs 3x20
r8 / h8
A
Close grip pull ups (Warmup)
Barbell row (4x10)
Overhead press (5x5)
Flat bench press (5x5
B
Squat (5x5)
Deadlifts (3x5)
C
Overhead press (1x5)
Incline bench press (3x5)
Bent over row (3x5)
Squats (1x5)
Deadlifts (1x5)
Week 1: ABA x C xx
Week 2: BAB x C xx
Repeat
Alternate between maxing bench or OHP every two weeks
>>37935520
Are you retarded?
Wider grip =/ wider lats.
That's a one way ticket to fucking up your shoulder.
>>37936659
Where did the 'wide grip=more lats' meme even come from?
>>37936684
>where does broscience come from?
Uneducated and/or misled bros
>>37936684
People who like to get injured.
>>37935490
What's up with the 4x6 deadlifts?
>>37933545
I'm on pic related, and afterwards I do accessory for my core:
Weighted Decline Crunch 3x8
Cable Woodchoppers 3x8 both sides
Single-Arm Farmer's Carry 2 minutes each side
Does anyone have the kinobody routines? I remember someone buying them and posting pics of them on here a little while back and my friend was wanting to start it
>>37935154
Wanna know how I can tell you are a DYEL?
>>37936963
cause im 6'4?
how?
>>37936818
Forgot to remove sets/reps before posting.
But deadlift is my weakest lift relatively speaking and I'm unsure about staying with typical low volume for it. Been messing around with ranges for a while and can't find a consistently comfortable middle ground where I'm making decent progress.
>>37936931
Youtuber workout routines are a waste of money, especially Kinobody since he's on roids
>>37937081
Yeah i know, but my friend is set on getting it and I'd rather just save him the money though
>>37936902
How do you find progress for the chins/rows? Doing my pull up sets i feel utterly wrecked and I wouldn't be able to superset something else back related. Curious if you just do light rows and improve or what, seems a huge overload to me that would mean either pulls or rows would have to be light to accommodate.
>>37937049
fuckin lanklets trying to make excuses already. Not that anon but I know you're dyel too
