post your routine and get (constructive) feedback on it
>>74073690I'll start >PushOHP 3x8-12Weighted ring dips 3x8-12RTP ring push ups 3x8-20Rear delt flies 3x10-15 (drop sets)>PullEz bar curl 3x8-12 Weighted neutral grip chin 3x8-12 Concentration curl 3x8-12 Underhand bent rows 3x8-12 >LegsFront squat 3x5+reverse curl 3x8-12RDL 3x8+ lying tricep extension 3x8-12 Ring support leg raises+Rear delt flies 3x10-15 (drop sets)What should I add bros
>>74073724Oh yeah I'm also doing PPLR if that matters
>>74073724why are you not benching? why are you doing the meme curl? rear delt rows twice?
>>74073773>why no bench Its good to rotate variations>meme curl you mean ez bar? I've been doing straight bar for 4 months already and wanted to try it out. Definitely got a different stimulus out of it >Rear delt flies twiceCuz you can't over train rear delts lmao
>>74073690Post urs OP>>74073724
>>74074369PPLPPLri am a homegymfag so i only have access to a pull up bar, a set of adjustable dumbbells and a homemade sandbag weighing about ~150lbs.Push:>Standing db shoulder press 4x8>db bench press 2x12 (first push day)>weighted ring pushup 2x12 (second push day)Pull:>weighted ring pull ups 3x8>weighted ring inverted rows 3x12>one arm side lying rear delt fly 3x12Legs:for legs i choose 1 movement with my sandbag and go until i'm gassed. my favourite is a strongman style loading event, but sometimes i'll do shouldering, bear hug carries, or bear hug squats. it's a lot of fun, i'm itching to do this all week.
>>74073690>bench cleans/row superset facepulls triceps>incline bench pull-ups curls and forearms abs>rest>same shit legs after volume bench>ohp biceps and triceps db shoulders lat pulldowns >rest>rest
Is this sustainable long term? The PLAP routine. 3 sets of a pull exercise, 3 sets of a leg exercise, 3 sets of an arm/shoulder exercise, and 3 sets of a push exercise done everyday but Sunday. I can select whichever exercise I want from the following lists, but I can't do the same thing/focus two days in a row (for example, if I do leg curls and a horizontal pull today I shouldn't do RDLs and another horizontal pull tomorrow.)>pullchinupspullupslat pulldowndumbbell rowinverted rowunderhand row>legsBSSFront Squatsreverse lungehip thrustleg curlRDL>arms/shouldersBicep curlhammer curltricep extensionlat raiseface pullupright row>pushFlat benchincline benchdipspushup progressionDB OHPArnold press
>>74073724Stop supersetting so much, it’s like you’re in a hurry. Either do 2 exercises and superset those or do 4 without supersets. And with all those biceps workouts I would’ve just put pull ups and BB rows and be done with it but you’re goal seem to be to get big arms. Hope it works out. >>74074709Use your sandbag for pull and do sandbag to shoulder there instead. I’m doing pic rel, bold nr is max and the right nr is 90% of it. If the 5x5 feel easy that day I increase the weight and do singles till it’s hard.
>>74073690Ulululul...Sam said who needs rest days so I'm not taking any until I need one.
>>74073690>Full body 3x a week>Start with 5-10 mins of cardio>aside from accessory, everything is on Smith Machine since Im at PF>Last set I try to go until failure or AMRAP>MondaySquat 3x8Rows 3x8Incline Bench 3x8Seated OHP 3x8Assisted Dip 4x8Barbell Curls 4x8>WednesdayDeadlift 3x8Calf Raises 3x8Flat Bench 3x8Upright Rows 3x8Assisted Pull Ups 4x8Barbell Curls 4x8>FridayFront Squat 3x8Rows 3x8Incline Bench 3x8Seated OHP 3x8Assisted Dip 4x8Barbell Curls 4x830 Mins of Elliptical I just switched from doing 5x5 to 3x8 because of time and I feel like Im getting more out of those last reps on sets. Im just at Planet Fitness so I dont think I can get much variety in terms of compound exercises.
>>74074792I did that(without sleeping well) and my shits clapped, did gain some size and strength though. It's more for going back instead of resting to hit arms and shit more.
>>74073724This one is quite similar to mine. Are you trying to prioritise biceps? It's seems strange to fatigue it before the pull-ups.>>74074733To me there are too many exercise here. Do you really need three consecutive exercises for your hamstrings?Mine is the following, I have a home gym and I train every day, PLPPLPPLP and so on. Low ceiling and training on an upper flow made me do sitting ohp and rdls instead of standing ohp and normal dls. So far it's been good, I started with 90 kill bench and squat, after 4/5 cycles I'm up to 100. Started with 20 kilos for the neutral chins, 30 kg now. The rest is also progressing, I just add weight when I can do more than 10/12 reps, currently in 110 for rdls, 55 for ohp, 42.5 for curls, etc. I'm doing a Hepburn progression, going from 8 sets of 2 to 8 sets of 3 (and 3x6 to 3x8 for volume afterwards.>Push: bench (8x2/3 and 3x6/8), seated barbell press 5x10-16>Pull: neutral grip pull-ups (8x2/3 and 3x6/8), barbell curls 4x10, barbell rows 4x10>Legs: squat (8x2/3 and 3x6/8), Romanian deadlift 5x10PPL, no rest days. I sometimes finish with 100-200 24kg in cleans/snatches.
>>74073690>AIncline DB BenchIncline coffin presschest dipsstanding DB flybent over underhand BB rowoverhand BB rowneutral grip pullupnormal pull ups>B (my hips and knee joints are fucked)RDLsSquats
>>74074829Ya I'm trying to prioritize biceps cuz my arms are tiny compared to my back Btw, why such light weight on the technical lifts in a high rep range? Is it for cardio?>>74074764I'm not in a hurry at all, I home gym. I'm not gifted in arms and have done plenty of work with vertical and horizontal pulls with underhand grip but biceps do not grow.4 months of curl and I can finally see my ceps
>>74074829>>74074733 (ME)I think you misunderstand, I'm doing one exercise from each group six days a week. an example would be something like:>Mondayincline benchChinupsBSSlateral raises>TuesdayOHPDB RowRDLhammer curl>Wednesdaypushupslat pulldownreverse lungetricep extension
Fatty who started in FebWORKOUT A1x10 situps, 1x10 bicycle crunches, 1x10 russian twist with 6kg medicine ball and plank until failure to warm up absBench press 3x10Incline bench 3x10OHP 4x8 (Thinking of switching to a series of cable pulls) Squats 4x8Stairmaster 5 minsWORKOUT BSame ab warmupLat pulldown 3x10Barbell row 3x10Deadlift 4x8Bicep curls 1x10, Alt curls 1x10, Lat raises 1x10Stairmaster 5 minsand ofc stretching in targeted areas before and after. I alternate between B and A for a total of 4 sessions in a week, with rests on tuesday, Thursday and SaturdayOHP to cable pull routine change is because OHP is easily my worst lift and the one I'm stalling on the most with progress, plus I hear push pull legs is a great way to do things. Routine I'm thinking of instead is:>cable lat raises 16 reps, 8 next to machine and other 8 after a step out>holding top position in row until failure, then 8 reverse flys>cable front raise 8 repsShould I go with the switch, and what else needs tweaking?
>>74074842It's kettlebell clean/snatch, it's done for reps.
Full body twice a week. All exercises are 3x12 reps unless otherwise specified. >LegsRDLLeg press>backNeutral grip pull-up (to failure)Barbell row>shouldersOHPLateral raise (3x12)Facepull>Chest Bench pressCable fly>ArmsEZ-bar curlRope push downs
>most of 4chan's leg routine is just RDL and squat
>>74073690Would need to add goals and body pic for this to be meaningful. Just looking at a routine with no context is pointless
>>74075261>fitgay knows how to hit the glutesWelcome to fit
>>74075265Alright I'll start again. This is me. I'm cutting and trying to build up my puny arms. >>74073724 this is my routine
my fbw
>>74073690Day1:Dumbbell Press to failureRun for 20 minutesDay2:Dumbbell Rows to failureRun for 20 minutesRepeat cycle 2 more times each weekRest for 1 day
>>74075297what is your goal with this? most of your body is completely untrained.
Fatty and very new to the gym, I'd lkme to follow this routine during my initial cut as well as bulkPower Hypertrophy Upper LowerDay 1: Upper Body Bench Press: 3 sets x 5 reps Overhead Press: 3 sets x 5 repsBent Over Rows: 3 sets x 5 reps Lateral Pulldowns: 3 sets x 12 reps Tricep Pushdowns: 4 sets x 12 repsSeated lateral Dumbell Curls: 4 sets x 12 repsDay 2: Lower Body PowerSquats: 3 sets x 5 repsDeadlifts: 3 sets x 5 repsLeg Press: 3 sets x 15 repsLeg Curls: 3 sets x 12 repsSeated Leg extensions: 3 sets x 12 repsDay 3: Rest Day 4: Upper Body HypertrophyIncline Dumbell bench press: 3 sets x 12 repsDumbel flyes: 3 sets x 12 repsSeated Dumbell shoulder press: 3 x 12 repsSeated Lateral Dumbell Curls: 4 sets x 10-12 reps Dumbbell Lateral Raises: 3 sets x 15-20 repsSeated Cable Rows: 3 sets x 12 repsFace pulls: 3 sets x 15 repsTricep pushdowns: 4 sets x 12 repsDay 5: Lower Body HypertrophySquats: 3 sets x 5 repsRomanian Deadlifts: 3 sets x 8-12 repsLeg Press: 3 sets x 12-15 repsLeg Curls: 3 sets x 12 repsLeg Extensions: 3 sets x 12 repsCalf press: 3 sets x15-20 repsDay 6: Rest Day 7: Rest
>>74075310Fitting weight loss exercises into a busy schedule.
>Back/BisLat puldown 3x10-15Pull-ups/chinups 5x5 (just barely at bw)Ez bar curls 4x10-12Preacher curls 4x10-12Single arm rows 3x10-15>Chest/TrisFlat bench 3x10Incline barbell or dumbell press 3x10Dips 4x8-10Tricep extensions or skull crushers 3x10-15Flies 4x10>Legs 1Squats 5x5-8Leg extensions 5x10-15Seated leg curl 5x10-15Calf raises>Legs 2Deads 5x5-8 Leg extensions 5x10-15Seated leg curl 5x10-15Calf raisesTraining 4-6 days, resting as needed. Alternating leg days allows me to train legs >1x a week. I also spam sets of delt raises to failure at the end of every single session.r8
full body 3x a weekAxBxAxxi start with a dead hang each time, can hang for 90 seconds nowA:OHP 4 x 8-12Chinups 4 x AMRAPside delt flyes 4 x 15rear delt exercise 4 x 15triceps exercise 4 x 8-12Bincline pushups 4 x 8-12rows 4 x 8-12side delt flyes 4 x 15rear delt exercise 4 x 15biceps exercise 4 x 8-12i have a pullup bar and some adjustable dumbbells, no bench
>>74074879I don't like it because you're working out 6/week without including at least 2 days worth of bodyweight exercises for each"section", and that's not going to be optimal, and you aren't doing enough pulls from the floor that hit the posterior chain hard, only rdls
>>74075837Why zerchs? You could clean the weight and do front squats if you don't have a rack,
I never go to gym, I do all my exercises at home, and I WFH.At random moments, when I feel like my body need some movement, I do 10 pull ups, at least 10 times a day.When I'm bored while attending a zoom call with camera off, I do up to 30 squats, 1 time per day on average.Every time my self-hatred takes over, I do a 1 minute plank, 2 times per day on average.Occasionally I stare at my dumbbell.I don't do any other exercises.
PPPPRRPushIncline bb/db press 4x8-12Machine chest press 2xFCable lat raise 3xFTricep cable pushdows 2x14Overhead cable pulls 2x14Iso cable tricep pulls 3xFFacepulls 3x20Seated Incline curl 3x12Cable curl 3x12PullWeighted pullups 4x8/fSeated cable rows 3x12Chest Supported rows 2x12Iso rear delt cable row 2x20Seated Incline curl 3x12Cable curl 3x12Tricep cable pushdows 2x14Overhead cable pulls 2x14Iso cable tricep pulls 3xFFacepulls 3x20No legs, no cardio
>>74075879Zercher squats just feel amazing to me honestly no other reason than that. I used to dread leg day and even skip it back when I was doing high bar back squats but when I switched to zercher not only did I start looking forward to leg days but I essentially ended up squatting heavier weights than I did with regular back squats. Considering I'm doing so well with zerchers I didn't really have a reason to try and switch to other forms of squats for now especially since the set-up to zerchers is simpler and easier than learning how to clean.
>Upper #1 (Bench Intensity)Bench 5x5 ramped, 1xamrap at 70%Pull-ups xF (rep goal must be hit)Pendlay Rows 2x8DB Press 2x12Barbell Rows + Back Flyes super 3x sets to failure Tricep Pushdowns 2x sets to failure>Lower #1 (Squat Intensity)Power Cleans 5x3 ramped High-Bar 5x5 rampedWeighted Back Ext 3x12Leg Ext 2x12Weighted Decline Sit-ups 3x10>Upper #2 (Light Upper)Press 1x8, 3xFMachine Rows 4x10Reverse Curls 4x12Tricep Pushdowns 3x10Lateral Raise 3x10>Lower #2 (Deadlift)Power Cleans 5x3High-Bar (70%) 2x5Deadlift 5x5 ramp, 1xamrap @ 70%Weighted Decline Sit-ups >Upper #3 (Bench Volume)Weighted Pull-ups 4x5 Bench 8x3 @ 85% Pause Bench 2x5 @ 75%Pendlay Rows 2-3x8Weighted Dips 2x10Bicep/Lat/Rear Delt Superset >Lower #3 (Squat Volume) High-Bar 4x5 ramped, 1x3Pause Squat 2x5 @ 75% Weighted Back Ext 3x12 Leg Ext 2x12 Weighted Decline Sit-ups 3x10>Rest
>>74075888holy dyel
>>74076389I can lift myself easily, why would I lift anything else?
>>74075261What else do you need, other than maybe calf raises?
>>74076458Leg ExtensionsBack Extensions (weighted)
>Push3x5 bench press3x5 OHP3x8-12 incline bench3x8-12 close grip db bench3x8-12 lat raises3x8-12 cable press>Pull3x5 Close grip pulldown3x5 Reverse grip pulldown3x5 Pendlay rows3x8-12 incline DB row3x8-12 one-arm lat pulldown3x8-12 curls3x8-12 seated incline curls (if arms can take it)>Legs (doing this today)3x5 lowbar squat3x5 front squat3x5 SLDL3x10-20 shrugs+(any skipped exercise)>DL day1x5 DL1x5 sumo DL3x8-12 DB bench3x8-12 DB OHP3x8-12 one arm lat pulldown3x8-12 face pulls
>>74078635+ 3x8-12 skullcrushers on push
>>74073690>Day 1Bench press 2x5 + 1xFWeighted pull up 3x5Weighted crunches 5x50Hammer curl 5x20Lateral raises 5x20Tricep extensions 4x15Fuck around with circus dumbbell until I get bored>Day 3Repeat monday>Day 5Repeat monday>Day 6Deadlift 3x5Squat 3x5Fuck around with circus dumbbell until I get boredPlease rate me senpais.
>day 1 - Jelching/martial Arts dayPenis In n Outs with straps 3 x AMRAPweighted chins 3 x 3-6glute ham raises - AMRAPHorizontal Farmer Carries - 3 x 5 minsAttempted Rape of gym qt - 1 set till failureBack off set of raping the gym security - 1 set till failure>Day 2 - jail rest day1 set of fighting niggers off trying to rape my anus>Day 3 - Repeat Day 1 >Day 4 - Repeat Day 2 Day 5 commit suicide 1 x AMRAP
Posting with current working weights. It's a lot of volume but I can't cut anything out.BW 165Push: 3x8 OHP @ 135#3x10 Bench @ 185#3x10 Incline DB Bench @ 65#3x20 Lateral Raises @ 27.5#3x10 Triceps Pushdown @ 195#3x15 Triceps Pushdown (rope) @ 90#3x15 Leg Extension Machine @ 160#Pull3x10 RDL Stiff leg @ 315#3x10 Upright Rows @185#3x10 Seated Rows @195#3x15 Pull-Ups @ BW3x10 DB Curls @ 40#3x15 DB Curls @ 25#3x15 DB Shrugs @ 95#3x15 Facepulls @ 150#3x15 Reverse Curls @50#Day 3: Same as day 1, swap OHP and bench to heavier bench, lighter OHP. Remove Leg extension and add Decline bench 3x15 @165#Day 4:Remove RDL and Upright rows, replace with T-BAR row @ 4pl8 and Hammer Strength 45 degree @ 3.5pl8Day 5: LegsRDL Stiff Leg 3x10 @315#Hack Squat 3x10 @4pl8Leg Extension 3x15 @ 165#Leg Curls 3x10 @ 110#Calf Raises @ 2pl8I also do cardio and abs, depending on the day.
pic related
>>74073690>Mon - Wed - Fridb skullcrushers 3 x 35db chest flys 3 x 35db incline chest flys 3 x 25db lu raises 3 x 20bar bench 3 x 35bar incline bench 3 x 35bar OHP 4 x 25>Tue - Thu - Satweighted decline crunches 3 x 35db preacher curls 3 x 35pullups 3 x 10 (wide) or 3 x 20 (mid)chinups 3 x 25bands lat pulldowns 3 x 35bands face pulls 3 x 35bands pushdowns 3 x 35Was doing db splits squats 3 x 35 in the first routine but took a break cause of knees, and I already have legs like tree trunks anyway, I walk ~20 miles a weekit's a weird routine, I lift at home and don't have a lot of equipment, plus I don't like very heavy cause I'm in my 50s
My routine is a mess designed to fit around my work and sport commitments. 6 days per week I grapple. 3 freestyle wrestling and 3 bjj. I then do 2 gym sessions plus 2 home vanity DB sessions and 2 x 45 minutes runs. Core work is tacked onto the end of weight training.531 A - Bench 3x5 / Squat 3x5/ Cleans 3x3/ pull-ups 3xf531 B - OHP 3x5/ Deadlift 3x5/ chin ups 3xf/ jumping lunge 3 x 10Home weights A - DB bench + one arm row 3 x 10/ arm superset x 2Home weights B - lat raises 5 x 10/ arm superset X 3. Workouts follow a 531/home/run/531/home/run/rest pattern.
what is the best program to get stronger at ohp?
I'm at planet shitness so I stole this from muscleandstrength. Something I should change? I've got a hip impingement so it makes certain things a pain in the ass. >Day 1Goblet Squats, 4x8-12, was thinking of moving to front squats in the smith for 4x5-8Leg curls 4x8-12Calf Extensions 3x15Rows 4x8-12Incline Bench, 4x5-8Lat Pulldowns 3x10-15Lat Raises 3x10-15>Day 2RDLs 4x8-12Leg Extensions 3x10-15Pull up progressions (so a zillion negatives)Seated Cable Rows 3x10-15Dumbell Bench 3x5-8Tricep pulldowns, Curls (3x8-12) >Day 3Leg press 4x5-8Weighted Lunges (Was thinking of moving to split squats) 3x15 each leg Calf Raises 3x10-15 Rows again (I'll mix it up an do chest supported rows if I did bent over the previous time) 3x8-12Face PullsPushups to failureCable Curls 3x8-12
>>74073690Monday: deadlifted calf raises switch grip one set for left supinated one set for right to failure.One set of 12 barbell hack squats.One set of thirty Roman chair leg raises with an isometric hold at the end.Tuesday: One set of ohp to failure with rest pauseOne set of Scott curls to failure with rest pauseOne set on each side of landmine press to failure.One set of reverse curls to failure with rest pauseOne set of pullovers to failure with rest pauseOne set of pullups to failure with rest pauseWednesday: One set of dumbbell upright rows to failure with rest pauseOne set of bent over dumbbell rows to failure one for each sideOne set of French press to failure with rest pauseOne set of 60 neck bridgesThursday:Captains of crush hand grippersFriday:restSaturday:restSunday: rest
>>74081448Forgot funny pic to draw attention to my post
>>74081454haha
>>74073690Lift heavy eat bigly. Simple as
Upper:Lat pulldown 3x8-10Machine chest press 3x10Cable row 3x10Incline dumbbell press 3x10Dumbbell shoulder press 3x10Lower: Leg press 4x8-10Seated leg curl 3x10Leg extension 3x10 Preacher curls 3x10
>>74075318add squats and deadlifts. if you really just wanna focus on weightloss just do squats and back they are the biggest muscle groups.
>>74073690Upper 1BB bench press 4x5-8Pull-up 3x6-10 + BB incline bench press 2x6-10DB lateral raise 3x8-12Cable flys 2x8-12 + assisted pull-ups 3x8-12DB lateral raises 3x8-12DB hammer curl+ crossbody cable extension (3x8-12)Lower 1Squats 3x6-10Bulgarian split squat 3x8-12Seated leg curl + machine crunch 3x8-12Seated calf raise 3x10-15 + knee raise AMRAPUpper 2BB overhead press 3x5-8Cable lateral raise 3x8-12BB bicep curl + Long rope Tricep Pushdown 3x8-12DB Incline bench 3x8-12 + DB incline skiers 3x10-15BB row 3x6-10Lower 2Deadlift 2x3-5Stiff leg deadlift 3x6-10 + standing calf raise 3x10-15Zercher squat 3x6-10 + machine crunch 3x8-12Lying leg curl 3x10-15 + leg raise AMRAP ArmsBB overhead press 3x5-8BB bicep curl + Tricep dip 3x8-12Ez bar Preacher curl + skullcrusher 4x10-15DeadhangPlease tell me if it’s gay and overengineered or whatever
>>74081994Oh fuck I accidentally put in lateral raise twice on upper 1
Day 1:Bench, push up till failure, light good mornings to front squats, arm accessoryDay 2:Heavy back squat, OHP, barbell row, arm accessoryDay 3: restDay 4: Incline bench, deadlift (or sometimes clean pulls), lat pull down/pullups, tricep stuffDay 5: restDay 6: back squat, barbell row, lat pull down/pullups, shoulder stuff (lu raises and shit)Day 7: restI just use a power rack in my house, also I should go back to oly lifts.
>>74073724Rear delt flies are not a good substitute for back work in my experience
>>74074709Why no isolation aside from delt flies?
>>74074733It's sustainable as long as you're a novice. You'll probably have to cut down on frequency at least when you get stronger.
>>74074764That's a great program, but do you have enough stimulus for your biceps?
>>74074793I would do more calf work and use curl variations but other than that this looks good
>>74074895Try playing around with form on ohp but there's no reason to keep it if you can stimulate your shoulders with cable pulls.
>>74075001Might need to start spacing out the frequency as you advance
>>74075297Nice how strong are you
>>74082241They're for the rear delt anon
>>74082254i haven't found much of a reason to yet. i'm still pretty weak and progressing steadily. i do the rear delt flies and facepulls for my injured shoulder and rounded posture. i think i may put in tricep isolation soon because my triceps are pretty lackluster compared to my biceps.
Doing basic GZCL>MondayZercher Squat 5x3, 6x2 or 10x1Bench Press 3x6-10Bent Over Row 3x8-12>TuesdayOHP 5x3, 6x2 or 10x1RDL 3x6-10Pull Ups 3xfailure>ThursdayBench Press 5x3, 6x2 or 10x1Bulgarian Split Squat 3x8-12Bent Over Row 3x8-12>FridayDeadlift 5x3, 6x2 or 10x1OHP 3x6-10Pull Ups 3xfailureAdd 5lbs to upper body lifts each week, 10lbs to lower body. If you fail a set repeat the weight next week with less reps. If you fail at minimum reps deload.
took this off youtube, it's not too bad right?Monday: 2x12 leg extension / curlSquat 4x8 ( goblin squat works too )Bench Press 4x8 Dumbbell Row 3x12 Cable Lateral Raise 4x15Face Pull 4x15 Triceps Pushdown 3x15 Barbell Curl 410 Tuesday: Pull up 4x5/Lat Pulldown 4x12 Dumbbell overhead press 3x12 Hammer Curl 3x10 Machine Reverse Fly 4x15 Lateral Raise 4x10 Overhead Triceps extension 4x12Barbell/Trap Bar Shrug 4x10 Hollow Body Hold 3x60 secWednesday: Rest Thursday: Goblet Squat 4x12 Chin up 3x AMRAP Incline dumbbell bench 3x12 Dumbbell curl 4x15Overhead Press 3x8Wrist Curl 2x12 Deadlift hold 4x30 sec Friday: Barbell Row 4x8 Close Grip Bench Press 3x12 Lateral Raise 4x12 Cable Reverse Fly 4x15 Dumbbell Curl 3x10 Dumbbell Shrug 4x15 Hanging Knee Raise 3xAMRAP Saturday & Sunday : Rest
I know nothing about programming so any critique is welcomeDay 1:RDL 3x8-12Neutral grip. pullups 3x8Leg extension 4x6Calves (standing) 3x12Machine crunches 3x6-12Day 2Supinated grip bb rows 3x6-8Incline Bench 3x6-8Hamstring Curls 3x8-12Bicep curls (cable) 3x8Lat raises (cable) 3x12Machine crunches 4x6Day 3:Back squats 3x6-10Bench press (neutral grip) 3x8Tricep pushdowns 3x8Reverse curls 3x12Calves (leg press) 3x15Leg raises 4x15Day 4OHP lots of warmups and 1 top set, usually 5 reps, also a back off set for 6-12BB shrugs 3x8Cable pullover 3x8Front/Lat/Rear delt raises 3x12Wrist curls/extensionsLeg raises 4x15LISS cardio 30 minutesStretchingDay 5Bicep curls (db) 3x12Lat pulldown (heavy) 2x6LISS cardio 30 minutesStretching
>>74082533Surprisingly solid. I'd rather work in the 5-8 range, and not change exercises for the hell of it. And some of them aren't that important, wrist curls?But squats 2/w, upper body push& pull 4/w IS solid. You could do some actual deadlifts or other pull from floor (not row) on Tuesday/Friday
>>74082596Btw you have a lot of exercises per day, if you figure you aren't going hard on those isolations, you can skip them and go back to the drawing table, the structure is good tho
>>74073690>More routines than critiques
Mon Wed Fri.A: DeadsSquatsBB ohpPullupsExternal shoulder rotationsRow erg B:DeadsSquatsFlat BPDB rowsRow ergOn Wednesday I don't do the deads so I can max on Squats. Mon and Fri its Squats after Deads
>>74083094Too much axial stress. When it stops working, go heavy one day on squats and an other day on deads instead. 3rd day, lighter squats.
>>74083106Axial stress?Yeah I was gonna tone down the big compounds once I get past the noob gains stage cause i know I'm hitting the same stuff too often but it works for now cause I'm still in dat easy noob phase.Thanks for the input
barbell bench 3x6-10lat pulldown 3x8-12barbell OHP 3x5-12barbell row 3x8-12dumbbell fly 3x8-12 superset with lateral raise 3x8-12seated dumbell curl 3x8-12 superset with ez bar skullcrushers 3x8-12legs? uuh no
Idk anon I just kinda go in there and ya know haha pretty much lift to failure hah and its pretty effective...welll yeah kinda I work whatever isnt too sore and then hah just kinda blast it ya know? Its fun and no need to be a bookworm about that stuff if you catch what Im saying
>>74083155It's just fancy words to say, squats and deads are heavy on the torso. You need strong abs and a strong back to do them, so consider doing a ton of back extensions and planks too.
>>74082296I do heavy bb rows and pull ups twice per week. My biceps are fried. I tried to incorporate bb curls and just ended up injuring my tendons so I cut out all the direct biceps work. The biceps also get a lot of stability work from the benching and triceps exercises.
>ITT: people who neglect armsAnons you absolutely need an arm day or at least 2-3 real exercises for bis and tris on your push/pull days.
>>74083855Show us what real exercises looks like my fellow anon and where they would fit in.
Monday: Shoulders and Arms- Warm-Up: 10 min light cardio + dynamic stretches.- Shoulders: Military press (3x8-12), Lateral raises (3x12-15), Front raises (3x12-15).- Biceps: Barbell curls (3x8-12), Alt dumbbell curls (3x10-12).- Triceps: French press (3x8-12), Tricep extensions (3x10-12).- Stability: Plank on BOSU (3x30-60s), Tricep dips on Yoga Ball (3x8-10).- Stretch: 20-30 sec biceps, triceps, deltoids, forearms.Tuesday: Full Back and Biceps- Warm-Up: 10 min light cardio + dynamic stretches.- Back: Lat pulldowns (4x10-12), Rows (4x10-12), Machine pulldowns (4x10-12), Pullovers (3x12-15), Hyperextensions (3x12-15).- Biceps: Barbell curls (3x10-12), Alt dumbbell curls (3x10-12/arm).- Stability: One-arm BOSU row (3x12-15/side).- Cooldown: Stretch back, biceps, shoulders.Wednesday: Complete Chest- Warm-Up: 10 min light cardio + chest stretches.- Chest: Flat bench press (3x12), Incline press low (3x12), med (3x12), high (3x12), Cable crossovers (3x12-15).- Stability: BOSU push-ups (3x10-12).- Cooldown: Chest stretches.Thursday: Complete Legs- Warm-Up: 10 min cardio + leg stretches.- Legs: Leg press (4x10-12), Extensions (3x12-15), Leg curls (3x12-15), Calf raises (4x15-20), Abductors/Adductors (3x12-15).- Stability: Single-leg BOSU squats (3x8-10/leg).- Cooldown: Stretch quads, hamstrings, glutes, calves.Friday: Complete Abs- Warm-Up: 10 min cardio + core stretches.- Abs: Ab Coaster (4x12-15), Crunches (4x12-15), Oblique rotations (3x12-15/side), BOSU plank (3x30-60s), Leg raises (3x12-15).- Stability: Yoga Ball crunches (4x12-15).- Cooldown: Stretch abs, lower back.Saturday: Legs, Glutes, Lower Back- Warm-Up: 10 min light cardio + stretches.- Main: Deadlifts (4x6-8), Squats (4x6-8), Hip thrusts (4x8-10).- Stability: Yoga Ball glute bridges (4x8-10).- Cooldown: Stretch lower body.RATE MY WORK-OUT PLAN!! FUCKERS! NOW!!>Captcha :Verification not required
>>74083893>Cardio warm up, because you just like burning energy for no good reason. Hope you're drinking a shake during your "workout" at least.>dynamic stretches are legit tho>So many reps. So many redundant exercises. Gotta hit all the angles. Wrong! Git gud at one thing, change exercises on the next cycle!>Bosu everything. You know what trains your stabilisers? Going heavy. Do that instead. >Abs day. The roller and the planks are the only useful exercises. >You go heavier on Saturday, finally! 4 sets of deads, squats immediately after... What even is this shit? You aren't really going heavy there either. >I like that you do 3 days of back or legs, but you could do more squats instead of machine bullshit, and divide the exercises better (2 days squats, 1 day deads)>bench and ohp only 1/w each. That's weak.
push>bench 3x5>ohp 3x5 + a dropset for fun>dumbbell bench 3x8>weighted dips 3x8 + dropsets until total failurepull>barbell rows 3x5>weighted neutral grip pull ups 3x5 + a dropset for fun>dumbbell rows 3x8>strict barbell curls 3x8 + dropsets till total failurelegs>squat 3x5>deadlift 1x5, hate doing multiple sets of heavy diddlys so i just ramp my way up to a top set that leaves me crippledextra shit that i rotate between every other day>abs: weighted leg raises and situps>forearms: wrist curls and reverse wrist curlsi also run whenever i feel like
No wonder everybody looks like shit here, you’re guys programs look like dog shit
4 day splitchestbacklegsshoulders+arms
>>74073690Mom's food
>>74086579Oh snap wrong therad :D
>>74073690>Day 1 - Legs/shouldersMarrs bar squat - 5x5Belt squat machine - 2x12, 1x15Marrs bar walking lunges - 2x max walks to failureGlute/Ham raises - 3x15Lying hamstring curls - 2x10Standing axle OHP - 3x6Cable tower lateral raises - 2x12>Day 2 - Chest/Back/Neck/ArmsHammer Plate-loaded incline press - 3x5Single-arm seated machine press - 2x8Band flyes - 1 to failureCable face pulls - 3x12 w/ holds on each repWeighted pull-ups - 3x6DB rows - 3x10 each arm45 degree angle single-arm pulldowns - 3x12 each armV-handle pulldown shrugs to forehead - 3x6 w/10 second hold each repNeck work - 2-3 sets each direction with neck harness and band tied to cable tower, done between chest/back setsCable tower dual triceps extensions w/cuffs, arms crossed - 1x12, 1x15, 1x20Medicine ball pressdowns on assisted dip machine for triceps - 3x15Slow KB preacher curls w/8-10 second negatives and lighter weight (fucked bicep on right side, shoulder can't stabilize curls right now with much weight) - 3x10 w/ light 20 lb. kbBB cheat curls - 2x6, only way to keep shoulder in check>Day 3 - rest>Day 4 - Deadlifts/shouldersSumo deads - 3x5RDLs off 4" box for max stretch - 3x10-12Good mornings on V-Squat machine - 3x12Single-leg 45 degree extensions, glute focus - 3x20 each leg Swiss ball hamstring curls - 3x15Banded leg curls - 2x15Standing 1-arm KB press - 4x12 each armCable tower lateral raises - 2x12-15 each arm>Day 5 - off>Day 6 - Chest/back/armsAxle floor press - 1x12, 1x10, 1x7-8Cambered bar bench for extra ROM, slow negatives - 3x8Dips - 1 set to failureDB rows - 3x8 heavy as fuckSuperman rows - 3x12T-bar rows, done high for upper back - 3x8-10Reverse shrugs (hanging from pull-up position) - 3x20 w/ hold at top on each repTriceps extension machine - 3x12-15Triceps extensions using reverse hyper (lie on floor under weight stack, use pendulum to extend) - 3x10-12Preacher curl machine - 3x8Seated light hammer curls - 3x10>Day 7 - rest
>>74085569Post program, nigger
>>74083855Not true for everyone depending on their program.When I trained for strongman, my arms weren't lean, but they were 20" and would have been 18" leaned out. Here's what I did for arms>close grip bench>shoulder width grip OHP>2-3 sets of heavy hammer curls every 2 weeks or soLiterally, arms were large and kept large for 3 years of near-zero direct training for them because of all the heavy pressing and rowing I was doing happened to stimulate enough.Do most people need arm work? Sure, because they are doing general retard training and won't get indirect stimuli. But, if you're training heavy for strength, the need for direct arm work can be less.
>>74086726Good shit, but are you really actually doing all those sets? At challenging weights? Or is it just a menu you choose a few from?How long do you workouts take?
>>74073690used to do 3x full body a weekthen did pplppthen 5x a week full bodynow i train twice a week and make the most gains everit's twice a week, twice a dayMonday chest back tris bizepsthursday shoulders + lower
>>74086773Yep, every set gets the work done with challenging weights. Been training heavy for 29 years and competed in multiple strength sports (PL, strongman, and even one OL comp), so I'm not a noobtard who thinks he's peaking max intensity because he's starting to sweat. I may be an old man of 50, but I still give every set 100% and am known to need to sit and let the dizziness settle after squats and deads.Workouts are normally about 90 minutes, sometimes about 10-15 minutes longer on lower body days as I increase rest periods a bit, but on upper body, I hit a ton of shit back to back which keeps it moving. Hit a chest set, get a set in for neck with no rest, move to an upper back set, rest 90-120 seconds, repeat.
>legsleg press x5calf raises x3leg curls x3leg extentions x3ab crunch machine x3leg raises x3biceps x3/chest press x5Pull/Push alternated so i can do biceps/chest on leg day too:Pull:barbell rows x3pull down x3cable lat raise x3cable single arm bicep curls x3cable reverse curls x3wrist curls x3lower back machine x3chin ups x2 pull ups x2>Pushchest press x5lower chest flies x2middle chest flies x2upper chest flies x2shoulder press x3incline dumbell press x3tricep pushdown x3dips x3
>>74086762Uggo fatty cope lmao cool strength build bro we all know youre just fat>18" leaned outLmaaaaaooooo>>74083884My man you do rope pushdowns / curls as superset, then bb curls and french press superset, then close grip push ups and incline db curls superset
>>74087656>REEEE I suck at lifting and am small, so I'm gonna be a nigger to everyone who got further than I ever did!It's okay, faggot, we get that you're a tiny little twink who will never be big, strong, or ripped. Just go back to your video games and be the faggot you were always meant to be. It's your destiny.
>>74087656>still doesn't refute that people can gain size doing little to no direct work and that for people who do enough compound movements that direct arm work becomes less necessaryYeah, I'd say you lost this one because you're just being retarded.
>>74087656>just superset bro it doesn't matter that you're not using enough intensity to do the job right the first time on the first movement so just keep adding more volume until you can't move your arms because that's the best indicator of growth!Holy shit, /fit/ has more dipshits than usual today. This is why you're small and have noodle arms, you're doing meme sets and still can't figure out that if you are applying yourself properly you do NOT need to keep adding more work. Dumbass.
D1Squat 3 sets of 5Bench Press 4 - 8Seated Pec Fly 2 -11DB Shoulder Press 2 - 9Weighted Dips 3 - 7Tricep Extension 2 - 11Leg Curl 2 - 11D2Incline Bench Press 3 - 5Single Leg Romanian Deadlift 3 - 11Lat Pulldown 2 - 9Machine Row 2 - 9Barbell Curl 2 - 11DB Lateral Raise 2 - 13Reverse Cable Fly 2 - 13D3Bulgaran Split Squats 3 - 9Chest Press 3 - 9Straight Arm Pulldown 2 - 11Weighted Pull Ups 2 - 7Barbell Curl 2 - 11DB Lateral Raise 2 - 13Reverse Cable Fly 2 - 13D4Bench Press 5 - 3,5,6 last threeDB Deadlift 3 - 9Leg Press 2 - 9Leg Extension 2 - 11Weighted Dips 3 - 7Leg Curl 2 - 11Weighted Plank 2 - 45sone day of rest at the middle and two at the end
>>74088798>>74088802>>74088815Kek seems like I really rustled some jimmies here. Yeah its cool bro, keep rowing 5x5, that will totally give you sick arms lmaaaaoooo fatties
>>74073690Routine is a, bw/rest, b, bw/rest, repeat >Gym ADumbbell OHP 3x10Bench press 2x10 + 2x5Lat pull down 3x10Cable Row 3x10Hammer curl 3x20>Bodyweight/ Rest dayPush ups 3x20Goblet squats 3x20Lateral raises 3x15Hanging leg raises 3x10Pull ups 3x10 (on hold, elbow injury)>Gym BSquats 2x10 + 3x5Calf raises 3x15Deadlifts 1x10 + 3x5Tricep push down 3x10Reverse fly 3x10
4 Sessions a week>Chest>Lats>Calves>Quads/Hams alternating>Biceps
>>74073690Doing Upper Lower, the week looks like ULUxULx, weight is progressed when reps reach the maximum end of range. >UpperBench press 3x6-12 "Iso lateral shoulder press" machine 3x6-12Lat pulldown 3x6-12Machine row 3x6-12>LowerSeated hamstring curl 3x8-12Barbell squat 5x5-8Deadlift 1x5
>>74089585Nta, I’m all for people doing their own shit but try 5x5 rows at 120kg and then weighted pull ups till failure and you’ll have some insane biceps pump that no supersets will ever give you.If I did your superset routine I wouldn’t be able to use my arms for a whole week and that would just ruin every other workout I need to do.
>SquatZercher squat>PressDB overhead press>DeadliftRomanian dealift>100% Training load10RMI don't have a squat rack so I'll have to make due. I'm bit worried about intensity but so far the increased volume has been a nice change.
>>74089623If you have a barbell then just clean it and do front squats.
Going for upper body hypertrophy currently, 3-4 times a week whilst doing my own separate legs rehab on off days.PushBench press 3x8-12OHP 3x8-12Incline press 3x8-12Triceps extension 3x15-20Facepulls 3x15-20Lateral raise 3x15-20PullBent over row 3x8-12Lat pulldown 3x10-12Bicep barbell curls 3x8-10Seated incline dumbbell curl 3x8-10Hanging knee raise 3x10Back extension 3x10Numbers are pretty rough, usually how i'm feeling on the day but always trying to go to failure. Sometimes I switch up the big compounds to something like 5x5 to change it up.
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>>74073690Every day: (as many sets as i can on all of them)pullups to failure pushups to failureleg raises to failure (the pullup bar one)horse stance to failurebridge to failure, the one you go from standing to the bridge position and back (this one i don't go till failure cause i'm afraid of going to snap city)fill 2 buckets with water and walk around till i can't no morerunning for however long i feel likestatic stretching at night if i remember to do it (trying to do the splits)
Full body 3x a week ABA with OHP and bench swapping places weeklyLast sets are AMRAP>ASeated OHP 3x5 Bent over row 3x8 (might change this to 3x5)Squats 3x5Tricep pushdowns 3x12 with some dropsetsLateral raises 3x18Face pulls (supersets with lat raise) 3x18)Dragonflags (easier varation) 3x10>BBench 3x5Weighted chinups 3x8Deadlift 1xFEzbar curls 3x12Lateral raises + facepullsDragon flags.It's based off of greyskull and has worked well for me so far, only issue im having is progressing on squats. I just cant get my form feeling good. Deadlift is progressing fast though so im happy doing it once a week for now.
>>74073690Weighted absSquatOhpRowDipsWeighted absDeadlift/CleanCurlsBenchPullups
>>74092026Basic but best in thread.
>A Bench 4x6 + 1 set in middle going +10% of my working weight.Incline DB bench (30deg) 4x8Dips (weighted) 4x10(or F)EZ Bar Curls 4x10DB Incline Curls 4x12>BOHP 4x6Squat 4x8Chinups (bodyweight currently) 50total, each set till FSeated DB shoulder OHP 4x8T-Bar rows 4x8Lat Pulldowns 4x8>C (ease up accessory day, lower weights) usually between A and BDB Curls 4x10Pullups (bodyweight) 4xFIncline DB Curls 4x12Dips (bodyweight) 4xFSquats 4x8This routine took me from:30kg ohp 6x4 > 62.5kg ohp 6x465kg bench 4x8 > 100kg 1x5 as a maxDB incline bench 20kg > 32kg 4x8Squat 60kg 4x8 > 115kg 4x8In almost 3 months since starting going to gym.
