AxAxAxx
Dumbbell-only routine
DB bench press 3x10
Sumo squats 4x10
Standing DB The Press 4x10
Bent over rows, both palms facing in 3x10
Romanian DL 1x8
Pull ups 3xF
Cutting from 16% bf to 10%. Once there will switch to PPL. Tried to keep things basic. Is it ok?
Anyone?
>>37719967
0/10
AxAxAxx
Barbell Back Squat 3x10
Bench Press 3x10
Bent-Over Row 3x10
OHP 3x10
Stiff-Legged Deadlifts 3x10
Spider Curls 3x10
Calf Raises 2x10, 1xF
Bosu Ball Crunches 2x10, 1xF
Stomach Vacuum/Cat Vomit 1x10
>>37722361
No pullup/chinup/latpulldown, shame on you
>>37719967
If you're doing DB do Arnold press instead. Of you are trying to cut add in a tabata session at the end of each workout. You really should just do a PPL though. Cut routines are kinda wasting time.
>>37722388
Ahh, thank you senpai. No vertical pull. Do you think I should add them or replace the curls with them?
>>37722460
after OHP is prolly best, if you opt for chin-ups you can prolly skip the curls, otherwise keep em
A:
Squat 3x5
Bench 3x5
Row 3x5
Biceps 3x10
Lateral raises 3x10
Abs 3xF
B:
DL 2x5
OHP 3x5
Pullups 3x5
Tricep exercise 3x10
Facepulls 3x10
Abs 3xF
AxBxAxB... conTINUING
>>37722482
>>37722482
Thanks. After your first comment I was originally thinking after the curls to help make sure I emphasize lats with the pulldowns. Would doing it after OHP be better because of the opposing muscle groups?
>>37722612
if you do lat pulldowns doing them after the curls sounds fine, but doing chin/pull ups after curls is quite a pain and imo not really super productive since arms giving out = no more pull/chin ups.
>>37722672
Ah, gotcha. Thanks!
BTN press 2x12
Barbell rows 3x15
bench 3x12
squat 1x15, 1x12*
pullovers 2x20**
curls 2x10
stiff leg deadlift 1x15***
*top weight done with 95 lbs less than 5rm (255), go up 5 lbs a workout or so, until old 5 rm is done for 15 reps. second set done with 10 lbs less
** pullovers superset with squats
***stiff leg deadlifts done with same weight as 2nd set of squats. on 15th rep, continues to hold and do some shrugs to finish them off.
to be done for 2-3 months
>>37722528
>legs, chest, back and biceps in one day
>legs, shoulders, back and triceps in the other day
holy moly
dumbbell-only routine, no legs but add lunges and squats if pleased. R8:
Running (or any cardio): xxRxxRx
Lifts: ABxABxx
Increase weight when you can fully do the sets.
A
pushups 3x8
dips 3x8
upright rows / front raises 3x8
dumbbell flyes 3x8
skullcrushers 3x8
lateral raises 3x8
B
planks 3x30" / hanging leg raises 3xF
supermans 3x8
pullups 3x8
dumbbell side bends 3x8
chinups 3x8
dumbbell rows 3x8
curls 3x8
hammer curls 3x8
>>37722773
nice critique, can you say whats wrong. By triceps exercise I mean dips or close grip bench
xAxBxCx
A:
Facepulls 3x15
Rear Delt 3x15
Lat Pulldowns 12/10/8
Chinups in lat pulldown machines (sissy chin ups) 12/10/8
DB OHP standing 12/10/8
T-Bar row 12/10/8
T-Bar shrugs 12/10/8
OHP 12/10/8/6
Good Mornings 12/10/8
Side laterals 3x10
Hyperextensions 12/10/8
Crunches 3x12
B:
Facepulls 3x15
Bench press 12/10/8/6
Inclined Bench press 12/10/8/6
Reverse Curls 12/10/8
Standing BB curls 12/10/8
Chest Flies 3x12
Wrist curls 3x15
Close Grip Bench 12/10/8/6
Caple pulldowns 12/10/8
Crunches 12/10/8
C:
Leg extensions 12/10/8
Squat 12/10/8
Calves (havent found the right one yet) 12/10/8
Leg Press 12/10/8
Deadlifts 12/10/8/6
Leg curls 12/10/8
Adductors 12/10/8
Sides (Havent found a good replacement)
Cardio 15min ex bike after the whole routine.
Behold
AxBxAxx
BxAxBxx
The A/B stuff each day is supersets
Coming back into it after a long time off with damaged ACL
Workout A
Squat 3x5
Bench 5x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15
Tricep pressdowns 2x10
Workout B
Front Squat 3x5
Overhead Press 5x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15
Bicep curls 2x10
AxBxAxx BxAxBxx
Monday and Friday :
Deadlift 5X5
Dumbbell bent over row 5X5
Dumbbell shoulder press 5X5
Then 3 one minutes exercises of punching (one, twos) with 5 pound Dumbbells
Wednesday:
Squats 5X5
Bench Press 5X5
2X Pull ups as much as I can (so far only 11 with assist machine, I'm weak as fuck)
I leave cardio for when the boxing club has practice, which is usually Monday to Thursday
>>37723387
>Punching with dumbbells
Don't do this
full body MWF while recovering from injury
bench press 3x12
cable chest flies 3xF
lateral rows 3xF sometimes deadlifts 3x5 beforehand
shoulder press 3xF or rear delt flies 3xF
leg press 3x10 or squats 3x8
curls every now and then 3xF
tricep pushdown 3xF
planks 3x90secs+ each
>>37723558
Noted, is there a reason why?
>>37723609
it does jack shit for you, injury risk and it's gay and autistic as fuck
>>37723660
Okay, I'll stop
Here's a link to my 5/week full-body Kettlebell-only routine (with graphics, because no one knows what some of these are):
https://docs.google.com/document/d/1WtTtbBR0hlenAGIX_O3Dsoc9qwQjun4GcZOwOEtOQrQ/edit?usp=sharing
>>37719967
>Bent over rows, both palms facing in 3x10
I really don't like bent-over rows but I don't know what you should do instead. So I guess it's cool.
>>37722797
>Running (or any cardio): xxRxxRx
>Lifts: ABxABxx
Solid plan.
>>37723387
I like punching with dumbbells actually. You need to keep tense but it's not particularly dangerous imo.
>>37723603
I can dig it.
----------
I'd give out more (you)s but I hardly know what I'm talking about.
>>37722912
be more selective, focus on increasing the weights
A:
chinups 5x5
t bar rows 3x8
ohp 5x5
good mornings 3x6
farmers walks 2 sets
B:
Facepulls 3x15
bench press 5x5
close grip bench 3x8
barbell curls 4x8
cable pulldowns 4x8
C:
squat 5x5
romanian deadlifts 3x8
leg press 3x8
calves
keep the cardio if u want, do leg raises instead of crunches
>>37724681
Will give this one a think. Had a break on lifting due to no food and midsummers eve.
Any reason for leaving out side laterals, reverse curls and shrugs?
Any tips on getting a good calve exercise? Tried 3-way calve raises, dumbbell calf raises and front/back racked squat position calf raises already.
>>37724886
>>37724681
Also want to incorporate dips into the program, cause of memes. Should it be on A or B?
AxAxAxx
Weighted Pullups 3x8
Bench Press 5x5
Low Row 5x5
Dips 3x8
OHP 5x5
Leg Routine as suggested by my physiotherapist due to cruciate rupture
Not sure if should do all 5x5, is this mixed plan counterproductive?
>>37724886
>>37724933
farmers walks are better than shrugs for traps. you can do dips instead of tricep pushdowns.
standing calf raises with your toes on a raised surface for full rom work for me. either dumbbells or barbell on the back. that and cycling
>>37725011
Thanks anon. You're alright.
rate my fullbody routine 3x a week
alternating each sesssion between deadlifts and squats 4x6
bench press 4x6
ohp 4x6
rows 4x6
chins 4x6 (cant really do that many yet)
and then finishing every workout with doing two of the following exercises for 4x12 (switching the 2 every session)
bicep curls
tricep extensions
side lateral raises
calf raises
been lifting 4 months on a push/pull but i feel like this might be better. good or bad for size and strength?
>>37723796
Rates?
ABxABxx
A:
squat
pull up
row
curls
B:
bench
ohp
incline bench
dips
bench: 110kg x 5
squat: 140kg x 5
rows: 100kg x 8
pullup: 30kg x 5
dips: 40kg x 5
started with this routine and still doing it.
any point in changing anything as long as I keep gaining strength?
dont want to be an asshole but pls only critique from people who are stronger, thats why I posted my stats.
>>37722924
Can someone plz rate?
>>37725959
Sounds like one hell of a workout. Better than most 3/week workouts in my estimation.
>>37722710
pls
>>37725373
anyone?
>>37726509
To complex a thing to consider for the dyels itt. Maybe post in the routine general rather than the routine rate thread.
>>37725373
not bad. the volume will get to be too much though once you get stronger
consider, in the future, splitting the whole thing up like
A: squat, bench, rows, bis/tris
B: deadlifts, ohp, chins, shoulder and calf work
use varying rep schemes like 5x5, 5x3, 5x1, 8x2, 3x10.
do aba one week then bab another week
>>37725591
keep going then.
why no floor pulls?
3 days a week:
Squat sets of 3 to a comfortable 3 rep max
bench sets of 3 to a comfortable 3 rep max
rows 5x5 decreasing the weight
progressive pulls: work up to a powr clean comfortable 3 rep max, then clean pulls, then deadlifts both up to a 3 rep max
supposed to be done for 2-3 months.
>>37726633
thx, solid advice
>>37725591
I have a 3pl8 x 5 squat after three months . I have two volume days for squats and one strength day . I'm probably not qualified to tell you anything about other lifts tbqh famalam .
>>37725591
You might wanna throw in some DLs
>>37725591
set x reps?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
How is this for a routine? What are its pros, cons and things I should look out for? is it good for a beginner?
OP here. So I assume this routine is fine? :)
Monday (heavy)
Bench Press 5x5-7
Bent-Over Row 5x5-7
Squat 5x5-7
Barbell Curl 5x5-7
Abs 3x12-15
Wednesday(light)
Press 4x10-15
Wide-grip Pull-Up 4x10-15
Squat 4x10-15
Forearm work 4-6x12-20
Neck work 4-6x12-20
Friday (medium)
Incline Press 4x8-12
Power Clean/High Pull 5x5-7
Front Squat 4x8-12
Decline Triceps Extension 4x8-12
Calves 3x12-20
>>37727397
i like it, personally i would have a little less volume on light day (2 sets) but its good. also, power cleans should be done for sets of 3 and most. front squats should be lower rep too.
Today I did cable rows because bot cage and rack were occupied, there was a big gloot sloot squatting.
Anyway, I did them with strict form, vertical torso and no momentum whatsoever...boy did they wreck my lats.
I never had lats and never felt bent over rows working them, maybe I should start incorporating cable or DB rows into SS
Push:
3x5 bench press
3x5 incline bench press
3x5 db press
3x5 incline db press
3x8-12 tri pushdowns
Pull:
3x5 deadlift
2x5+ pullup/chinup
3x5 seated rows
3x5 bb rows
3x5 bb curls/hammer curls
Legs:
3x5 squat
3x8 press
3x8-12 extensions
PPLxPPL
Adding 2.2kg or 5lbs to bench, every first PPL of the week, and 4.5kg or 10lbs to deadlifts and squats every first PPL as well.
