Can we get a routine thread going?
I need to actually set a routine for myself and I'd like to see what fit does
Cheers friends
>Monday:
OHP
Face pulls
Dips [weighted]
Pulls [weighted, various grip]
Incline Australian Moon Pulldowns
>Tuesday:
Deadlift [conventional ⥂sumo]
Single Leg Romanian Deadlift
Hanging Leg Raise
DB Curls
>Thursday:
Bench Press
Reverse Flyes/Seated cable row
DB One Arm Row
Wrist forearm curl - palms up & palms down
Side Bends
>Friday:
Squat [front ⥂ back]
Hip Thrust
Leg Press
cranes w/ wrists stretch between sets
Single leg extension
Sundacessories:
Row [aim for 20 s/m, 5k, under 30min]
Lightweight Form [diddlys, front squats, lunge squatss]
Pendlay Rows / Romanian Deadlifts
Bulgarian Split Squats/Pistol squats
Vag machine
>>35545333
even with trips, this routine makes shit tier look golden
Legs
>front squat
>leg curls
>leg extensions
>calf raises
Push
>bench
>incline bench
>machine flys
>arnold press
>lateral raises
>tricep pushdowns
>one handed rope extensions?
Pull
>diddly
>bb row
>pull ups
>seated row
>db curls
>hammer curls
LPPxLPPx
Good thread
I'm still doing stronglifts 5x5, started in July and I've made progress. When do I move on to a new routine? Squatting 3 times a week kinda sucks.
>>35547078
when you stop making good progress and by now i believe your body has used to that program so its good to switch things up. best would be a pplx2 or a upper lower split x2 if you dont have time for 6 workouts a week.
>>35546824
>that leg workout
never going to make it
>>35547115
I would like to go 5 days a week. If you have a link to a routine, I'd be very grateful.
>>35547136
sry man i dont, but you can combine stuff and make your own. some people do PPLxULx i guess it works too. good luck man.
>>35547127
Well it is after all twice a week. If you were wondering why so much quads its because they are lagging but if you have advice feel free to share :)
> Falling for the routine meme
You gotta confuse your muscles bro.
>>35547174
I'm sure I can find something online. Thank ya
>>35547185
throw some lunges or single leg leg press into the mix for buns of steel
>>35547240
But thats the thing mein bröder my buns are already pretty luscious im trying to catch up with my quads
>>35547252
sounds like you could use some cardio if youre using the word luscious to describe them
>>35547286
Working on that too :D
How's this?
UPPER
3x5 Flat bench
3x5 Barbell row
3x5 Seated shoulder press OR 3-4x8 incline hammer strength press
3-4x10 Lat pulldown
3-4x12 Pushdowns
3x12 Overhead dumbbell/cable extensions
Ab work
LOWER (+ bi's and traps)
3x5 Squat OR 1x5 deadlift
4x6 Leg press OR db lunges
5x12 Seated calf raises
4x12 Shrugs
4x12 Seated incline db curls
3x12 Seated incline db hammer curls
>>35545263
Try this >>35523976 if you actually want some good feedback.
>>35545263
I do this: http://newbie-fitness.blogspot.com.au/2006/12/rippetoes-starting-strength.html
I'm an 18yo amateur rugby union player and this was my gym program for off season. I gained more strength and size than I lost playing rugby over the year so that's good. It's probably not optimal for aesthetics goals.
>>35547381
>>35547425
Thank you anons
A friend of mine who is a competing powerlifter wrote this plan for me:
WEEK 1
Day 1) Squats - 3 reps max
Day 2) Deadlifts - 3 reps max
Day 3) Benchpress - 3 reps max
Day 4) Benchpress - deload
Day 5) Military press - 3 reps max
Day 6) Squats - deload
Day 7) rest day
WEEK 2
Day 1) Squats - 5 rep max
Day 2) Deadlifts - 5 rep max
Day 3) Benchpress - 5 rep max
Day 4) Benchpress - deload
Day 5) Military press - 5 rep max
Day 6) Squats - deload
Day 7) rest day
WEEK 3
Day 1) Squats - 1 rep max
Day 2) Deadlifts - 1 rep max
Day 3) Benchpress - 1 rep max
Day 4) Benchpress - deload
Day 5) Military press - 1 rep max
Day 6) Squats - deload
Day 7) rest day
WEEK 4
Day 1) Squats - deload
Day 2) Deadlifts - deload
Day 3) Benchpress - deload
Day 4) Benchpress - deload
Day 5) Military press - deload
Day 6) Squats - deload
Day 7) rest day
These are main exercises, so I always add some others to fulfill my workout. And sometimes I do biceps and triceps on rest day.
>>35549832
Stupid
>>35546824
Stupid
>>35545333
Brosplit
ffs /fit/, what is this garbage? I thought you knew what you were doing??
>>35549891
Would you care to enlighten us, senpai?
>>35549832
Not bad, depending on your body weight and stats there may be a more efficient way.
It's not bad.
>>35549891
>Brosplit
5/3/1 is the absolute apex of a brosplit, yet so many prescribe to it. Perhaps because it actually works.
P/P/L is also widely recognized as a one way ticket to gain city.
>>35549981
Most people don't know how to make a PPL, they pick and choose the easiest exercises. It's a cancer for newbies who think they're smart enough to make their own routine.
>>35550048
Still absolutely better than a chest day every day. It's better to do a bunch of crap properly than overload the volume and make zero gains period.
>D1
BP 4x8
Bent over Row 4x8
DB shoulder Press 4x8
Biceps Curls 3x12
Tricep Extension 3x12
>D2
FrontSquat 4x8
DL 4x8
Lunges 3x12
Lying leg Curl 3x12
Stand Calf Rise 3x12
D3 (rest) - I do some cardio
10km 6min/km pace
>D4
Incline BP 4x8
Latpulldown 4x8
OHP 4x8
Lateral Front Raises 3x12
Dips 3x12
>D5
BackSquat 4x8
Romanian DL 4x8
Leg Press 3x12
Seated calf Raises 3x12
>D6 (rest)
>D7 same as D3
>legs
>chest
>rest day
>legs
>chest
>back
When I say "legs" I really mean "squats and other leg exercises" and when I say "back" I really mean "deadlifts and some assorted back exercises"
>A
Pullups
Facepulls
Chinups
Lat rows
Bicep curls
>B
Bench press
Tricep extensions
Chest flies
OHP
Lateral/Front raises
>C
Squat
Lunge
Deadlift
Leg bicep curls
Core stuff
Three sets each. Usually like ABCABCx, but I'm not super consistent with that. Nothing crazy, takes me 50 minutes to finish. Sometimes I do some cardio, not consistent when.
