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Lifting programs for begginers?
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Lifting programs for begginers?

I'm looking for:
>compound exercises
>40 to 60 minute long
>only compound exercises
>no legs
>no cardio
>just compound exercises
>nothing that compresses the spine because i have a seriously fucked up back, that means no squats nor overhead stuff.
>goal: cutting, getting beach body.

i'll do cardio on tuesday and thursday, the lifting on mon/wed/fri. i've played soccer and did karate the whole life so my legs are pretty big you can trust me on that.
>>
Oh yeah and before you faggots post
>hurr durr le sticky
I have said no squats.
>>
>no legs
>no cardio
>cutting right away
>nye
confirmed for not making it
>>
>>35523857
are you that retarded?
did you read any of what i typed?
dont you feel embarassed?
>>
>>35523834
Personally I don't give a crap whether you want to train your lower body or not, but if you have a fucked up back, don't you think it would make more sense to train it than to avoid using it?

Nobody says you have to aspire to become a powerlifter or anything, but properly performed deadlifts are pretty much the best thing you can possibly do to strengthen your back.
Just something to think about.

As for your question, I'd recommend the Greyskull Linear Periodization. Just swap out squats and deadlifts for a compound upper body pulling exercise.
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>>35523916
What are some good substitutes for squats? Seeing that I want to work hips and abs?
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>>35523927
By hips do you mean ass? I thought you didn't want to work your lower body?
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>>35523834
>i've played soccer and did karate the whole life so my legs are pretty big you can trust me on that.
no, not trusting you
>>
>>35523961
This desu.

Also get your back fixed.
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>>35523942
No. I mean those muscles that are like arround your wraist in the belly button level. to the side of the abs. i dont know, i'm not a native english speaker. Picture related is what I meant. Also if the exercise managed to get lower back it would be good. but FFS no spine compression
>>
>>35523834
>no legs
>only compounds

Well that eliminates the most useful compounds. Just bench, press and do pull ups as much as you want then. Enjoy looking like shit though.
>>
>>35523999
All around,non spine compressing routine 3x a week:
Pullups 3xF
Chinups 3xF
Pushups 6xF
Plank 2xF
4x12 rows (can be done with a resistance band if you dont want to risk your back with a barbell)
4x12 trap shrugs
4x12 bicep curls
4x12 tricep extensions
30 minutes jogging/swimming to preserve legs & cardio
>>
>>35523999
I still think you should learn to do deadlifts. I think you'd be pleasantly surprised.

Anyway, the muscles you've circled are the external obliques. Just do a random combination of ab exercises and back extensions and you should be set. I personally like RKC planks and side planks as well as Ab wheel roll-outs. Hanging knee raises are good too and can be done to the front and to the sides to hit both the rectus abdominis and the obliques.
>>
lmao @ ur life faggot
>>
>>35523834
Don't bother to start lifting nye faggot
>>
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>>35523834
>>nothing that compresses the spine because i have a seriously fucked up back, that means no squats nor overhead stuff.
>boo hoo, my back isn't right so I can't squat or deadlift

Lamar Gant thinks you're a faggot. Pic related.
>>
>>35524033
>all these fancy exercises to hit obliques
just do pushups/team pushups friend.
basically have a friend opposite you doing pushups at the same time,and at the end of the rep you both clap eachother's hands (one rep right,one rep left,etc)
these pushups are oblique devastators
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>>35524060
Didn't mean he should be doing all of them at once. Just suggestions.
>>
>>35524050
I have RSI, hyperyphosis, klinefelter's syndrome, asperger's, cancer, kidney stones, bronquitis and that's not even half of my problems. Yet I'm my provinces champion in chess, won several swimming, soccer, judo, karate, etc, competitions, get laid relatively easily, was raised by a single mom, learned to play piano by myself and speak 7 languages in advanced level, have a 120k income.
I think Lamar Gant is a faggot.
>>
>>35524093
On a serious note, what's up with your back?
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>>35524136
hyperkyphosis; anterior pelvic tilt, foward head.
thats why i cant do much about it.
>>
>>35523895

You're a fucking retard for multiple reasons
>>
>>35524170
Really, is that it? How bad is the hyperkyphosis? As long as it's not Quasimodo bad, you should be able to perform deadlifts with zero problems. APT and forward head posture shouldn't be an issue either.

Do facepulls every time you work out and stretch your pecs several times daily.
>>
>>35524093
>someone called me a name on the internet, better list out all of my accomplishments in life
What a loser

>>35524170
>not even real problems
LOL
>>
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>>35524093
>I have RSI, hyperyphosis, klinefelter's syndrome, asperger's, cancer, kidney stones, bronquitis and that's not even half of my problems. Yet I'm my provinces champion in chess, won several swimming, soccer, judo, karate, etc, competitions, get laid relatively easily, was raised by a single mom, learned to play piano by myself and speak 7 languages in advanced level, have a 120k income.
>>
>>35524206
I should add, hyperkyphosis probably means you should stay away from overhead presses and front squats though
>>
>>35524206
Not quasimodo bad but bad.
And I was saying, it's not the deadlift that I fear. The problem is with the squat. I really was into starting 5x5 stronglifts but I can't squat. I need a cool substitute for it that works the same upper body muslces without any spine compression. And I'll follow your advice on facepulls and pecs.
>>
>>35524247
My little brother had some seriously bad hyperkyphosis after slouching in front of the computer for years. I had him do 3-4 sets of rackpulls, 8-12 reps every second workout and it straightened him out nicely. It's not entirely gone, but he's taller than me now.
It will "compress your spine" though. But I'm not sure that'd be a problem.
Anyway just something to think about.
>>
Just wondering, but have you talked to a doctor and/or a physical education specialist?
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>>35524093
>klinefelter's syndrome
Might as well just kill yourself then.
>>
>>35524293
>he's taller than me now
Ouch. Should have just left him as he was desu senpai.
>>
>>35524093

>cancer

lmao bad luck dude cya later
>>
>>35524032

sorry dude, no cardio, new routine please
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>>35523834

I fucked her for money

was worth it
>>
>>35523834
>cutting
Ok
>only compound
Good choice
>no legs
Enjoy stalling on everything because nolegs and these are the biggest calorie burners
>no cardio
Not needed but requires more discipline in diet
>fucked back
Is your spine fucked? If it isnt your back isnt fucked, its just weak
If your spine is fucked drop compounds all together cause youll only be benching

Consider Eating less and leaving it with that
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>>35524093

> Klinefelter syndrome or Klinefelter's syndrome (KS) (/ˈklaJnfɛltər/) also known as 47,XXY or XXY, is the set of symptoms that result from two or more X chromosome in males.[1]
> The primary feature is sterility.[1]
> Sometimes symptoms are more prominent and may include weaker muscles, greater height, poor coordination, less body hair, smaller genitals, breast growth, and less interest in sex.

OP it sounds like you'd make a pretty good trap.
>>
>>35523834
>no legs

So you're not gonna squat?
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>>35523834
Fucking hhhhhhnnngghhhh who is this
>>
>>35525965
Read the filename you spazz
>>
>>35524304
Yeah I'm hopeless. I can't do anything that compresses the spine. The cancer is contained though.
>>
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>>35524647

I'll bite

how much?
>>
>>35524093
So does that mean your balls are really tiny?
>>
>>35523834

> only compound exercises
> no squats nor overhead stuff

Pick one.
>>
>>35524639
You idiot, simply don't do the cardio.
>>
>>35524031
He said no overhead stuff
So basically, he wants us to recommend bench press.
N G M I
G
M
I
>>
No overhead presses and no squats?
Deadlifts will compress the spine too.
You've pretty much left rows, bench presses, dips and chin-ups.
>>
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>>35524093
ok I kek'd here's a reaction pic well done sir
>>
>>35526753
Rows and bench press are not so meh
what are other barbell exercises i could try
>>
>>35523834
if your back is actually fucked up. You need a physical therapist, and a doctor. Not a internet image board.
>>
>>35523834

>my legs are pretty big

Everybody who has ever said this has tiny, undefined legs. I played baseball as a catcher and swam my whole life until college. My legs were tiny and undefined.
>>
>>35523834

You're a cunt

Read the fucking sticky you cunt
>>
>>35523834
SS +GOMAD
Thread replies: 52
Thread images: 6
Thread DB ID: 372089



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