Post your workout split and give/share advice
Monday: Chest + triceps
Tuesday: Upper back + biceps
Wednesday: Shoulders
Thursday: Legs + lower back
Friday: Chest + triceps
Saturday: Biceps
Sunday: Rest
Full body 3x a week
>>36499723
>split
hahahahhaha not unless you're on gear senpai.
>>36499723
>biceps day
>>36499728
>never gonna make it
Monday: bench at 105% 1x1
Tuesday: squat at 105% 1x1
Thursday: Bench at 105% 1x1
Friday: deadlift at 105% 1x1
Occasionally do 20 rep set every 2.5 weeks.
>>36499758
I don't go high volume on biceps day, just to maintain some size for the weekend
PLPPLP [Pull/Legs/Push]
>>36499723
Currently on:
A: Chest, triceps, shoulders
B: Back, biceps, traps
C: Legs, abs
But I have trained ABCDE before:
A: Chest, shoulders
B: Back
C: Biceps, triceps
D: Abs, traps
E: Legs
-Monday: chest and back +cardio
-Tuesday: legs
-Wednesday: arms and forearms and abs +cardio
-Thursday: shoulders and abs +cardio
-Friday: chest and back and abs
-Saturday: Legs
>>36499918
plus 10 minutes of walking after each training session
>>36499918
If you can find the time i would do ABCDE
>>36499723
why do you have just a biceps day brah?
>>36499986
What's wrong with a biceps day?
>>36500011
cut triceps out of other days and combine the two?
>>36499973
I've been doing for the past 3 years
Decided to change now that i'm kind of stuck on my weight, i've been on abc for 3 days
>Saturday: Biceps
>>36499728
>>36500018
okay, you think it'll work?
PHAT, gaining size and strength.
>>36500040
abdce has gotten me nice results, but I think my body got used to it
now it's time to change, and I think it'll work, since i have a pretty solid diet and good amount of sleep
pic related is me
>>36500017
triceps should be worked with chest cause its already used as a secondary muscle
should chuck in an extra back day with bis
Monday: Cardio and crossfit
Tuesday: Zumba and forearms
Wednesday: Gentle Yoga and biceps
Thursday: rest day
Friday: Calves and legs
Saturday: rest day
Sunday: biceps
>>36500084
niiiice
>>36499782
Kek
>>36500094
memes
>>36500083
Yee same.
>>36499723
Sorry to say, but you are not training optimally. You are wasting gains by only doing one muscle group a week. You should do a pplxpplx routine(push-pull-legs-rest) it is basically chest, tris and shoulders on push, back, biceps on pull and legs on leg day(of course). This way, you are hitting each muscle group more than pnce a week. A porgram that you stated works best for gear users, because sterpids extend the protein synthesis by a lot( it is basically the timeframe of muscle growth) for natties it is 30-48 hours, which means that after that timeframe, you will most likely not be building muscle. If you are unsure what you should do on the ppl routines, just put your monday as push, your tuesday as pull and your thursday as legs. Good luck brother.
>>36499918
>>36500131
another reason i've been told to change to abc
>>36499723
Monday: Full body mostly compounds
Tuesday: 2 mile run
Wednesday: full body mostly compounds
Thursday: 2 mile run
Friday: full body mostly compounds
Saturday: hangover x1
Saturday: 2 mile run
I do a modified phat routine. Crazy good gains. Hands down the best routine for natty.
>>36499723
PPL
core every day
running every day
3-5 days a week depends on work/class
>>36500131
Thanks for the advice, I'll definitely try this and see how it goes
>>36499728
word.
I pretty much exclusively run Bill Star programs. There is a ton of different programs that he wrote. All are gold.
>>36499723
>Saturday: Biceps
Monday: Push (chest and tris + abs)
Tuesday: Pull (back and bis)
Wednesday: Legs
Repeat for TFS and on sunday is a rest to observe the sabbath and cry about my unfulfilling life
>>36499798
pls
>>36500129
How long have you been running it?
>>36500333
>Routine related
Monday (Heavy Day)
Back Squats 5 x 5
Bench Press 5 x 5 ramping, 1 x 10 backoff
Deadlifts 5 x 5 / Bent-Over Rows: 5 x 5
Incline Dumbbell Press 2 x 15
Calf Raises 3 x 30
Wednesday (Light Day)
Back Squats 5 x 5 ramping, 1 x 10 backoff ( top set is 50 lbs less than Monday)
Good Mornings 4 x 10
Standing Overhead Press 5 x 5 ramping, 1 x 10 backoff
Dips 3 x 15
Curls 3 x 15
Friday (Medium Day)
Back Squats 5 x 5 ramping, 1 x 10 backoff ( top set is 20 lbs less than Monday)
Incline Bench Press 5 x 5 ramping, 1 x 10 backoff
Clean High Pulls 5 x 5 ramping
Straight Arm Pullovers 2 x 20
Chins: 4 x 12
>Saturday: Biceps
Chest and triceps
Legs
Chest and biceps
Back and shoulders
Arms
Back and shoulders
It's been working very well so far
inb4 1000 posts of linear routines:
>3x5 this, 5x10 that, 3x8-12 everything...
>no weight/rep pr sets, no variations in exercise selection, no variation in volume/intensity, no deloads, no inclusion dyamic work, just repeating the same shit week after week after week (ok for beginners though)
no wonder nost of people here are stuck at such shitty weights
>tfw periodized pplxpplx
>tfw still progressing ~ 4/9/12lb monthly on ohp/bench/squat, currently at 188/303/385 x3 (at 205)
>>36500794
fatty pants pls go
>>36499776
>>36500039
>fullbody 3x/wk can't absolutely be anything other than 3(5)x5 novice routines
never heard of hst or dc training or 8x8 (or similar)?
>>36500848
>fat at 205lbs
i'm 6ft2 and i've been training for 1.5 years
what kind of turbomanlet are you?
>>36500911
>yfw we're the same height
Yep, fatty confirmed
>>36501004
Not him but being fat is better than being a manlet(you)
I'm running an Arnold split variant
ABCABCx
A: Chest/Back
Incline DP BP 4x12
Pulldowns 4x12
DB BP 3x12
superset with
Bent over DB row 3x12
Flies 3x12
Superset with
Seated cable row 3x15
Close grip pulldown 3xF
Superset with
T bar row 3xF
B: Lats/Shoulders/Arms
Military press 3x12
Front raise (DB) 3x12
Lat raises 3x12
Front raise (plate) 3x12
Curls 3x12
Superset with
Skullcrushers 3x12
Concentration curl 3x12
Superset with
French press 3x12
C: Legs
Squats 3x12
Stiff legged deadlifts 3x15
Calf raises 3x12
Leg curls 3x12
>>36501004
if you're still skinnyfat (13+bf%) at 6ft2 and 205lbs (assuming you trained >1y) you better take up fucking knitting or some shit like that and leave the lifting for us
>>36501043
>(you)
thnx bb
>>36500085
bro science at its finest
