>ITT: I tell you how spastic your routine is >ITT: I tell

ABABABx

>A
OHP 3x10
Bench 2x10
Incline bench 1x10
Flyes 3x10
lat raises 3x10
arnold press 2x10
tricep ext 2x10

>B
deadlift 3x3
squat 3x6
barbell row 4x10
pull ups 5x5
bicep curls 2x10
hammer curls 2x10
sit ups 5x10

>x
rest


COME AT ME BRETHOR

>>28873830
you look great anon!

>>28873830
So, you roided and you think you're hot shit now?
kek

>>28873830
You have a great body, but how does that make you an expert on physical programming?

>>28873861
I will keep it short n simple.

>1: you have too many days in the gym, dont care if natty or not. 4 days per week at the absolute max, anymore is fucking pointless.

>2: you think that youre being edgy by having super low volume because you have super high frequency, this doesn't work like you think it does. using this logic you're basically being the opposite tard of a bro who does stupid amounts of volume, you need to find a balance between the two.

>>28873830
A
Bench
Row
Squat
Power Shrug
Incline DB Bench
Curl

B
OHP
Pull up
Deadlift
Front Squat
Dip
Curl

Compounds (apart from DL) are reverse pyramid, others are 3x8-12 with last set to failure

>>28873954
because ive done everything, spun my wheels for years, and actually eventually made it when i found what actually works and what doesn't.

ive been every single type of lifter you can imagine. i see through all the bullshit.

>>28873964
I will keep it short n simple.

>1: Unless you're a weakling skinnyfat piece of poo that lifts at less than 30% intensity there is no chance in my asshole that you're actually making any type of progress doing all of those specific lifts which are meant to be individually body and mind destroying within the same session and actually getting anything out of it.

>>28873830
what does your routine look like?

>>28874002
Skinnyfat pubescent here, with the exception of front squats after deadlifts, I can take sets to failure in my compounds and still be fine for the rest of the session, although I take a few minutes off after the squats

I'm a balding pale skinny manlet from /g/, what to do?

I do a bro split
Mon - Chest tris
Tues - back/bis
Wed -rest
thurs - shoulders
fri- legs
sat - rest
sun - rest

Ive been lifting three years and maxed weight at 225 pounds.

Now im down to 210.

Guide me oh great one

>>28873830
what are you even angry about? what did we ever do to you?

>>28873830
i was mirin hard until you made that zyzz pose

hey roider friend
im a skinnyfat 5'11 170lb novice, what routine should I do if my goals are aesthetics?

Any thoughts on SL 5x5?

>>28873959
Should I change it even though its working, or will this "working" period where I am still increasing weight be temporary and I should just wait till it stops working and switch to less frequency more volume?


Honest question, no trolling or edgy. I switched to this after doing basically the same thing except both a and b in the same day with rest every 2nd day. I started to stall on lifts so I switched to splitting it up and it seemed to help

>>28873830
A
BB bench press 3x8
Incline DB press 3x8-12
DB flies 3x-8-12
T-BAR row 3x8-12
Hammerstrength row 3x-8-12
Tricep dips 3x-8-12
Tricep pushdown 3x-8-12

B
Squat 3x5-8
Deadlift 2x5
DB shoulder press 3x8-12
Shrugs 3x8-12
Lateral raises 3x8-12
DB curls 3x8-12
Hammercurls 3x8-12

ABxABxx

>>28873830
allright hit me

I don't work out, haven't sported in 3 years
6'5" 160Lbs, lean build, broad shoulders
haven't had the urge to sport since I don't gain anyway,

AxBxAxx
BxAxBxx

A (PUSH)
>3x5 Bench
>3x5 Squats
>3x5 OHP
>3x5-8 Incline DB-press
>3x8 Lateral Raises
>3x5 Weighted Dips

B (PULL)
>1x5 Deadlifts
>3x5 Weighted Pullups
>3x5 Some kind of Row
>3x5 BB Curl
>Abs (Never specific excersizes, but planks, weighted crunches and shit)

x-A-sports-B-sports-x-sports

A
Squat 3x5
OHP 3x5
Power Clean 5x3
Chinups
Bicep Curls
Ab work

B
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Dips
Farmers Walk
GHR

>>28874127
Also, I'm thinkin about dropping bb bench press for a while, I think I have overdeveloped front delts and when I do it I barely feel it in my chest, besides trying to focus on perfecting form

>>28873830
you look pretty good, what is your total?

ABCABCx

Chest and back
5x1-12 barbell bench
5x8-12 incline bench
5x8-12 flies

Pullups to 50 reps
Barbell row 5x8-12
Tbar row 5x8-12

Shoulders and arms

5x8-12 ohp
5x8-12 db ohp
5x8-12 lateral raises

5x8-12 close grip bench
5x8-12 standing French press
5x8-12 tricep pushdowns

5x8-12 dumbell curl
5x8-12 incline curl
5x8-12 concentration curl

Legs
5x1-12 squats
5x8-12 hack squats
5x8-12 leg press
5x8-12 leg curl
5x8-12 leg extensions

Ab work, calves and forearms done when seen fit usually abs 4 times forearms 2 and calves 2 times a week.

And yes I'm on gear

>>28873830
>apple products
ayy lmao

File: routine.png (9KB, 171x390px) Image search: [Google]

9KB, 171x390px

>>28873830
currently on a brosplit, thinking of changing to this.

pls critique harshly.

>>28873830
AxBx
A
benchpress 4x near failure
row 4x nf
squats
B
OHP 5x nf
deadlift 3x nf
pull ups 5xf

+sometimes curls and skullcrushers

File: swole.gif (24KB, 200x200px) Image search: [Google]

24KB, 200x200px

Push:
Incline DB Press 3x8
Bulgarian Split Squat with Dumbbells 3x8
Weighted Dips 3x8
DB Calf Raise 2x15
Weighted Diamond Push Ups 2x15
Lunges 3x8 per leg

Pull:
Weighted Pull-Ups 3x8
One Arm DB Row 3x8
One Legged DB Deadlift 3x8
Curls 3x8
Hanging Leg Raises 3x15

I lift at home with heavy dumbbells, pull up bar and dip station.

only been lifting for 7ish months

AxBxAxx then BxAxBxx

A
Squat 3x5
Bench 3x5
incline flies 3x8
BB row 3x8
Chins 2xF
Skull crushers 3x8

B
OHP 3x5
Lateral raises 3x8
DL 1x5
Bicep curl 3x8

if i find the energy I'll hit abs after workouts

AxBx

A
3x5 Squat
3x5 Bench
3x5 Row
3x8 BB Curls

B
3x5 Squat
3x5 OHP
1x5 Deadlift

Thinking of changing B to

3x5 Row
3x5 OHP
1x5 Deadlift

>>28873830
As I currently have no access to weights but need to get my pullups over 10 and pushups over 100...

AxxBxxx
A:
Bodyline drills w/o weights for 1 minute each
5x8 Pullups, if failure do negatives from a chair
5x5 one armed pushups

B:
Bodyline drills with weights for 45 seconds each
5x8 Pullups, if failure hold as long one the bar as possible
1x100 Pushups, if failure fall to knees or lower standard if necessary...

What will happen to me?

File: tmp_20412-14055243564772092619327.png (596KB, 764x1332px) Image search: [Google]

596KB, 764x1332px

ABCxABCx

Added front squats 5x5 on A and farmers walks on B

>>28873830
full body work out 3 days a week
3x10 or fail on last set
swim 5/6 time a week one hour sessions
walk once a week in mountains

trying to lose 2stone/28lbs/fuck kg

I dont think OP will answer us guys, theres just so many routines posted

>>28874205
The faggot shall work then.

>>28874193
how many year's of litfing between pictures?

>>28873830
RATE MINE ROIDER!

/A/
Squat - 3x5, 1x8
Bench - 3x5, 1x8
Chin - 3x5 weighted, 1xF
Curls -3x8
Planks

/B/
Deadlift - 2x5, 2x5 lowered weight
OHP - 3x5, 1x8
DB Row - 5x5
Curls - 3x5
Crunches - 3x10 weighted

all 1x8 sets are lowered weight.. duh

opinion ppl? thanks

dont diss it without giving constructive shit

>>28874112
>>28874112

Its not something Id run for months on end, let alone year round. Do it for a few weeks if you hit a wall on progressing on your 10 rep sets but quickly go back to doing higher rep sets as soon as you can.

I did the whole low rep shit for years and never got any actual results in the mirror out of it. All of my results came from high rep sets.

I notice most of my gains when I took the time to take my 5 rep max to my 10 rep max.

a
db press - 6x8
db rows 4x8
pulldowns 4x8
rear delt flies 3x8
triceps extensions 3x8
db curls 3x8

b
squat 5x8
deadlift 2x8
leg press 5x8
leg curl 5x8
abs

abxabxx

I am curious

AXBX

A
Squat 5x5
Bench 5x5
Rows 5x5
Dips 4xF
Curls 4xF

B
Squat 5x5
OHP 5x5
Deadlifts 1x5
Pullups 4xF

>>28874205
Can we just declare it a routine thread then?

>>28874212
That is not me and I did not create that workout

Squat 5x5
Bench 5x5
BB Row 5x5
BB Curl 3x8
Dips 3xF

Squats 5x5
Deadlift 1x5
OHP 5x5
Pullup/Chinup 3xF
Abs/Obliques/Planks

Basically SL with some accessories.

>>28874097
I will keep it short n simple.
>Move your chest/triceps day to Friday
>Move your back/biceps day to Monday
>Move your Shoulders day to Tuesday
>move your Legs day to Thursday

>>28874205
>I will keep it short n simple.

Yes I will get to everyone. Im still cutting right now and have time to waste since ive already hit my cals for the day.

>>28874097
why not do an upper lower split hun?

>>28874250
thats great man, we appreciate it
you could put a trip on
like: I will keep it short n simple

>>28874108
I will keep it short n simple.

>Depends
>How weak or strong are you right now
>If you are strong but still skinnyfat - u need to switch to doing purely high rep sets only, you dont have the genetics to grow from high intensity lower rep sets

File: bodybuiliding split hahahahha.jpg (220KB, 800x600px) Image search: [Google]

220KB, 800x600px

This thread:

>lol

>>28874122
I will keep it short n simple.

>if this is working for you , you must be incredibly weak and be putting in very little effort
>if i could take u through to the gym and train with me u will see what effort is and you will not want to return to the gym again, or at least you will return to the gym, but you wont be spending anywhere near as much time in the gym or as many days or doing as many lifts

>>28873970
I can see the roids worked :^)

>>28874272
>>28873830
What do you guys think of Lyle McDonald's workout?

>Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs/low back: a couple of heavy sets apiece

>Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

>For the Thu/Fri workouts either Repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

>>28874127
I will keep it short n simple.

>Do AxBxAxB you cannot possibly do anywhere near as much effort on your B day after you just taxed your entire body on A day.

>Now dont fucking come back and tell me you dont wanna goto the gym on a sunday because ure too autistic to lift on the weekend.

Calle stupid but I'm.more inclined to believe people with a good physique then anonymous fitizens.

I do basically a push/pull
>starting with compounds 4x5
>then accessories 3x10
>ABxABxx

>A
Bench (5/3/1)
Press 3x10
Lying tri extensions 3x5

>B
Split squats 3x5 (Recovering from hernia)
Deadlifts 3x20
Weighted chinups 3x5-8
Barbell curls 3x10

>C
Press (5/3/1)
Bench 3x10
Lying tri extensions 3x5

AxBxCBx

>>28874128
I will keep it short n simple.

>i am 6'2 210lbs and single digit bodyfat
>why are you even posting here if u dont want to know anything?

File: homemadebby.jpg (91KB, 763x684px) Image search: [Google]

91KB, 763x684px

alright, lets get some feedback on this baby i came up with.

muscle mass is main goal btw.

>>28874303
Split squats are 5x5 i mean

>>28874153
bump, pls guys.

>>28874276
Oh, sorry. I thought you might actually be helpful but I guess not. 1.5 x bodyweight bench for reps isn't hulk mode, but for me at least takes quite a bit of effort.

Have fun with your thread.

>>28874307
also, chest and tricep day may seem a little weird. ideally id like to have flat bench with DB incline, then next sesh incline bench with flat DB.

there is no incline bench press at my gym unless i dick around in smith machine. so i just do flat BB + DB and incline DB

>>28874272
you ugly fat roiding cunt, go die.

>>28874129
I will keep it short n simple.

>I like the fact you have a rest day between every session, first person in this thread so far.

>I dont like the fact you do very little reps per set.

>My advice would be to switch between what youre doing now and doing high reps as well. For 2-4 weeks do your 5 rep sets, after that for 2-4 weeks do 10 rep sets instead, then go back to your 5 rep sets. If you work out your percentages correctly you should see lots of gains in both size & strength and ur training will be more enjoyable

Why did you delete the post where you show your routine, OP?

>>28874307
why is overhead press smith only??

A:
Squats 5x5
Bench 5x5
Rows 5x5
Shrugs 3x8
Tricep isi 3x10
Str8 bar curls 3x8
B:
Squats 5x5
Deads 1x5
Ohp 5x5
Pull ups 3x8 weighted
dips 3x8
Curls 3x8
AxBxAxxBxAxBxx

>>28874131
I will keep it short n simple.

>i do not want to comment on someone who is lifting and playing sports
>sports with lifting changes everything and ur lifting shouldnt be anything like a typical person trying to make some gains

>>28874334

Then what should it be like?

>>28874143
I will keep it short n simple.

>i do not compete
>a total would imply i do squat/bench/deadlift in 1 session for my 1 rep max, this is something i would never do, 1 rep maxes do not do anything for me.

>>28874153
my two cents... which probably isnt worth much in US dollars...

you do a chest + back day, then next day work arms. this is fine, but chest execises such as bench tend to pull triceps into it, as do back with biceps. so after day 1, day 2 muscles will be SLIGHTLY used, and may not work at 100% to get 100% gainz. this is why i personally do chest tri and then back bi. doing this means i have to do legs shoulders though, which you might not like (dont want to waste whole day lifting)

BB lunges i wouldnt recommend personally, they just seem less effective than DB lunges, as well as putting the BB's momentum into your neck, whereas the DB are more in your arms.

also no squats :(

your program will work fine id say.

>>28874348
What's your cycle?

>>28874149
I will keep it short n simple.

>too many days in the gym, i dont care if u are enhanced as you say.
>you are trying to have your cake and eat it (high volume, high frequency)
>take a few deep breathes, think logically, now go find a moderate balance of both, it is not this hard.

>>28874363
I will keep it short n simple.

>I drive

File: jelly.png (124KB, 651x481px) Image search: [Google]

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>>28874325

>>28874303
Dude why ain't you comin at me?

>>28874400
He cumin at ur moms

>>28874414
I needed a buff stepdad anyway

>>28873830
While your physique is achievable natty, I gotta say: nice roid gut, shit for brains

S - core/flexibility
M - Sqat 5x5, bench 5x5, OHP 5x5
T - Body weight row 3xmax, pullups 3xmax
W - HIIT hill sprints
T - DL 5x5, row 5x5, pull down 5x5
F - push ups 3xmax, handstand push ups 3xmax
S - HIIT hill sprints

sunday, tuesday, thursday are all body weight ,so pretty much rest days

educate me bro.

>>28874331
>2 BB in gym
>1 on bench press, always used. only accepted place for deadlift too.
>1 in power rack. hit top of rack if i do ohp there.

smith machine or nothing.

>>28874362
can't squat because of dat der knee reco :(, ty for the advice though

>>28874450
How long to lift for that in natty mode?

>>28873959

>4 days per week at the absolute max

Maybe for pure hypertrophy. I think, when cutting, more frequency is useful to burn more calories

>>28874451
sheeit, typed thursday and friday in the wrong order. I do my weight training on monday and friday, not monday and thursday

I'll shoot, all days take roughly an hour and a half. NF = near failure

Tuesday: Deadlifts.
Alternate each week heavy deficit, heavy normal 3x2
snatch grip moderate 3x5
Squat 2x5
GHR 3xNF
Pullups 3xNF
Abs

Thursday, Bench.
Alternate heavy floor press / heavy pause bench 5x2
Either close-grip bench or Slingshot overload 2xNF
OHP 3x5
Pendlay Row 3x8
Pullups 3xNF
Abs

Saturday, Squats
Squat 5x2
Squat 2x5-10
Front Squat 2x5
GHR 3xNF
Farmer's Walks 3xNF
Abs

Usually also do resistance band curls after deadlifts and bench when I get home, and resistance band pushups when I get home from benching too

>>28874467
A lifetime, with good genetics.

>>28873830
Once the flu goes away gonna start lifting. So beginner weightlifting routine for a sedentary dude. 187cm 97kg, around 20% bf, i guess.

Mon
10*3 Overhead squat, light weight
10*3 Clean and Press
3*5 Bench
Some curls, pullups and abs

Wed
10*3 Overhead squat, light weight
10*3 Clean and Press
3*5 Front squat
Some curls, pullups and abs

Fri
Same as Monday + 3*8-10 Lat isolations.

Bring it bitch!

>>28873830
>assistance+ accessory work/stretching
>sn+cj triples at 60% + bs/fs at 90+%
>sn+cj doubles at 70%
>sn+cj singles at 80%
>sn+cj triples at 75% + bs/fs max
>sn+cj doubles at 85%
>sn+cj singles at max


protip: you're a faggot

>>28874450
that's not achievable natty. the density and overall thickness at that bodyfat with glucose and water retention is not possible naturally. You don't have a clue what you're talking about

>>28874212
2 months

>>28874498
I will keep it short n simple.

>you enjoy being a crappy amateur oly lifter that never achieves anything
>i will always look better than you
>keep on keeping on with ur delusions of grander thinking anyone actually gives a fuck bout your oly lifts

Op can't even respond. What a faggot

>>28874525
I will keep short n simple

>i was sucking black cocks while u natties responding to my thread
>i took up roids because this will get me girls
>im also a manlet
>i might die soon because overdosing pills

File: 1411728473971.jpg (15KB, 251x244px) Image search: [Google]

15KB, 251x244px

>>28874571
>I will keep it short n simple

I will keep it short n simple.

you forgot the .

you are not good at being an imposter

>>28874589
Autism

>>28874571

If he was a manlet he wouldn't need to roid. Those are easy natty manlet gains.

>>28874514
lel i'm competing at national championships, and i don't give a fuck what someone thinks of me if they call weightlifting: "oly lifting" you're a deluded faggot, get over yourself bitchtits

AxAxA

Squat 3x5
OHP 3x8
Chin ups 3x8
Bench 3x8
Cable-rows 3x5
Dips 3x5
Biceps Curl 3x8

>>28874514
>>you enjoy being a crappy amateur oly lifter that never achieves anything
you enjoy being a crappy amateur BBer that never achieves anything
>i will always look better than you
he will always lift more than you
>keep on keeping on with ur delusions of grander thinking anyone actually gives a fuck bout your oly lifts
No one will care how you look half as much as you do either.

I am not even him, I lift for looks too

>>28874613
I will keep it short n simple.

>who is the more autism
>the man who lift and look like shit who talk to autism
>the man who lift and look like greek god, who u seek advice from

>>28873830
I will keep it shirt and pimple

>>28874307
how do you have 8 days in a week?

>>28874637
Lols, taking advice someone who roids. Thats where you fail faggot, its as same as a roided monkey would make fun of your physique, see the flaw. If you roid, never ever give advice since your the onecheating here

Is OP kill?

>>28874686
>roids
>cheating
sure is new in here

>>28874694
Is that a new meme?

>>28873830
bb.com arnold blueprint (even though i'm not on gear)
cardio 2 times a day 35 minutes each.
do a couple zumba classes a week
eating too many carbs
bulking at what should be barely over maintenance and am slapping on weight way too quickly
as abs are fading my self esteem is dropping, and it wasn't good to begin with

wut do

i do SS lol
>forever dyel

>>28874701
no, the new meme, is pretending to think that steroids are cheating/pretending to have only lifted for a few months

>>28873830

I wing it every day at the gym. Come at me

>>28874685
thanks for the bump retard.

Shirley you cant be serious

>>28874724
>tfw roid free body and can enjoy hot saunas

File: 1396993771438.jpg (43KB, 700x400px) Image search: [Google]

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>>28873830
Here's my routine, pic related. If you give it any lower than an 8/10 I'll know you're trolling.

Am I the only person who hates this term "roider"? Seems to be a recent thing since the whole zyzz shit started that we have an influx of skinny kids lifting weights but not wanting to do what it takes to reach their goals, so they waste years being miserable and looking like shit whilst shit-talking anyone who uses gear.

I just assume any poster who uses "roider" is a skinny fat neckbeard at this point.

>>28873830
tell ur mom to clean the fucking toothpaste splatter off the mirror, that's disgusting

>>28874788

>I hate this term
>Everyone who uses it obviously sucks

Grow up m8

>>28874734
>>>/finland/smallville

>>28874739

>Starting Midget

>>28874739
>those deadlift sets

>>28874788
This generation sucks am i right?? Rofl :D

>>28874502
>nothing is achievable natty because I've achieved nothing and I'm natty

pls

>>28874788

Would you prefer "gear master", "gearfag", or "natty++"?

>>28874788
roid rage pls go

>>28874864
natty∞ works

>>28874318
>ask for advice
>receive advice
>act like a little bitch

Pick 3

>>28874022

This.

>>28874022
>>28874980
OP curls hot pockets into his mouth on 5x5.

>>28874192
>tfw I weill get no answer...

>>28875016
>not 5xF

>>28873830
A:
3x10 muscle ups
3x5 one hand chin ups (each arm)
3x5 handstand pushups
3x10 pistol squats

AAAAAAA

I'm ready.

>>28875144
those better be strict and full range of movement bro.

also chuck some planche in there, maybe human flag.

>>28874365
Well it worked for the body builders of the 70s and it is working well for me.

>>28873861

loooooool

Sure.

>AXBXAXX
>BXAXBXX
A. HB Squats, Pull ups et Bench Press
Then curls, shrugs et prowler push.

B. Front Squats, Press et Deadlift
Then T-bar rows, flyes et sprints.

File: routine.png (15KB, 766x182px) Image search: [Google]

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>pic related

Both two times a week

>>28876454
Why so many different exercises?

>>28874470
how do you even measure calories burned through weightlifting

>>28876482
You mean on each day?
I don't feel tired if I do less
Keep in mind that I only do one column a day, so I don't do both the standard and alternatives on the same day

>>28874292
>AxBxAxB
so basically you're doing B on the sunday and then starting again with A on the monday. what a sick improvement, well done.

>>28873830
Grapling-A-Bjj-B-Bjj-C-x

>A
bench press 10x 4 reps
some abs

>B
deadlifts 8x4 reps

>C
squat 10x4 reps

>>28876547
Why not go for heavier, more exhausting weights?

>>28876608
Bjj---> Brazilian jew jitsu

>>28873830
> iPhone case with apple showing through
> adding big ass apple sticker
> zyzz pose
jesus fuck you're a cunt, I'm mirin tho

>>28873830
every day i:
5 km jogging, 9 km walking
45min to 1 hour of body weight (pull ups, dips, push ups, etc)
90 min gym (no rest days ever)
gym A
bench 5x10
decline bench 5x10
incline bench 5x10
military press 5x10
front db raise 5x10
side db raise 5x10
tricep extensions 5x10

gym b
5x10 pull ups (warm up)
5x10 bent over rows
5x10 underhand bent over rows
5x10 seated rows machine
5x10 lat pull downs
5x10 preacher curls
5x10 dumb bell curls

gym c
5x10 pistol squats
5x10 leg press
5x10 quad extension
5x10 hamstring curl
5x10 weighted sit ups

lots of volume but i feel really pumpled all the time and lots of energy
i was doing 3 days a week modified SS and just wasnt enough for me

so running a ABCDx split only 1 rest day a week is not enough?

>>28874857
>doesn't understand basic human physiology
>thinks you can have full muscle glycogen stores at single digit bodyfat naturally

>>28873830

back squats, front squats, or deadlifts
ohp, bench, or push press
some kind of assistance
some other kind of assistance

3x week

last set or two in whatever rep range I feel like, to set a record, going to failure.

File: 1402399757202.jpg (97KB, 453x352px) Image search: [Google]

97KB, 453x352px

A
Deadlift
OHP
Pull ups
Bent over rows
Curls

B
Bench
Dips
Squats
inclined Bench
Shrugs

Not great but does the job.