Last one 404ing soon. I'll start..
>1x20 push up
>1x20 sit up
>1xF plank
Been working out for two years and am looking to switch it up
can someone give me a good 4 day routine which hits muscles 2x a week and doesn't put a big focus on legs like powerlifting 4 day routines.
>>36387188
I'm sorry but where do you think you are going to get with that routine?
Please shit talk me, I want to do better, but have injuries that prevent me from doing certain exercises
My current routine is:
A
flat bench 5x10
cable rows 5x10
curls 5x10
tricep pull downs 5x10
face pulls 5x10
B
Dips (weighted) 5x10
flat dumbbell flies 5x10
pull-ups 5x10
lat pull down 5x10
dumbbell rows 5x10
How can I improve?
I can't do serious incline lifts due to shoulder and back problems, and can't squat or deadlift due to back and knee problems from sports injuries. In theory I could start deadlifts and squats but if I fuck up on form it can be worse due to injuries
So criticism? Should I just start fresh?
AxBxAxx
BxAxBxx
A:
Squat 3x5
Bench 3x5
Pendlay Row 3x5
Weighted Dips 3x5
Deadlift 1x5
B:
Squat 3x5
Power Clean 5x3
Press 3x5
Neutral Chinups 3x8~
Curls :)
>>36387228
>taking the bait
>>36387436
You're a dirty little bitch
Three workout routines
Warm up
1x20 squats
1x10 pushups
1x5 chinups
stretching
Workouts
A
5x
20 Squats
10 pushups
3-5 chinups
35 pike situps
45 short bridges
20 minutes of the following set done nonestop
10 squats
5 pushhups
1 perfect chinup
20 seconds rest
nonstop
Calisthenics strength thing
Pike pushups
Bulgarian split squats
One arm chinups
L sits
Bent leg chins
Full bridges
Neck bridges
Strength routine I do occasionally
1-2 x 3-5 Deadlifts
2x5-10 Overhead press
3-5 x 8-10 Bench
One arm chinups/bent barbell row
Chinups for number not weight
>>36387488
This is the best routine I've ever seen.
>>36387188
Pre workout warm-up: 2 mile run
Monday
Squat 5X5
Push Press 12X3
Power Clean 8X3
Wednesday
Back Squat 2X5 (@80% of 5RM)
Push Press 2X8
Back Extension/GHR 5x10
Chin ups 3x12
Friday
Squat 1X8
Push Press 1X5 (Ramping to a max single)
Deadlift 1X5
5+ mile hikes on the weekends
Bike, walk, running cardio on off days.
>>36387539
Any constructive criticism?
>>36387436
Oh also my week goes:
xAxBxAB
>>36387207
PPL+fullbody, just check around untill you find a decent routine
I want to do a form of greyskull. Tell me what you think of this:
Mon/wed/Friday
(All alternating)
3x5 ohp/bench
3x5 chinup/bb row
4x10 curl/incline bench
Mon/Friday
3x5 squat
Wed
1x5 Deadlift
>>36388217
And by "you" I mean anybody who gives a shit
I've been doing a routine based on PHAT, anyone done them for a while? What gains can I expect?
Currently running Candito's 9 week advanced squat program. Day 1 of week 3 was today. Feelin' gooooood.
>>36387188
nice dude i mean that's not much but you could always increase volume a bit
ive been going to the gym for a month and finally got a 1 plate squat, sup bitches
>>36387188
SIR LOIN OF BEEF
*THWOCK*
