[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y ] [Search | Voyeur Cams | Click for more| Home]

routine rate thread. does this look good? MONDAY - CHEST/TRICEPS

This is a blue board which means that it's for everybody (Safe For Work content only). If you see any adult content, please report it.

Thread replies: 81
Thread images: 10

File: BgsRckMIgAATl7V.jpg (52KB, 600x800px) Image search: [iqdb] [SauceNao] [Google]
BgsRckMIgAATl7V.jpg
52KB, 600x800px
routine rate thread. does this look good?


MONDAY - CHEST/TRICEPS
3 x 5 . BENCH PRESS
3 X 10 . INCLINDE DB PRESS
3 X 10 . CABLE CROSSOVER
3 X 8 . DIPS
3 x 10 . TRICEP EXTENSIONS
3 X 12 . TRICEP PUSHDOWS

TUESDAY - BACK/BICEPS
3 X 8 . PULLUPS
3 X 10 . BENT OVER ROWS
3 X 10 . LAT PULLDOWNS
3 X 10 . DB ROWS
3 X 12 . FACE PULLS
3 X 10 . HAMMER CURLS
3 X 10 . BB CURLS
3 X 8 . CHIN UPS

WEDNESDAY - LEGS/SHOULDERS
3 X 5 . SQUAT
3 X 10 . SEATED CALF RAISES
3 X 10 . HAMSTRING CURL
3 x 5 . OHP
3 X 10 . SEATED DB PRESS
3 X 20 . LATERAL RAISES
3 x 5 . DEADLIFT

THURSDAY - CHEST/TRICEPS
3 x 5 . BENCH PRESS
3 X 10 . INCLINDE DB PRESS
3 X 10 . CABLE CROSSOVER
3 X 8 . DIPS
3 x 10 . TRICEP EXTENSIONS
3 X 12 . TRICEP PUSHDOWS

FRIDAY - BACK/BICEPS
3 X 8 . PULLUPS
3 X 10 . BENT OVER ROWS
3 X 10 . LAT PULLDOWNS
3 X 10 . DB ROWS
3 X 12 . FACE PULLS
3 X 10 . HAMMER CURLS
3 X 10 . BB CURLS
3 X 8 . CHIN UPS

SATURDAY - LEGS/SHOULDERS
3 X 5 . SQUAT
3 X 10 . SEATED CALF RAISES
3 X 10 . HAMSTRING CURL
3 x 5 . OHP
3 X 10 . SEATED DB PRESS
3 X 20 . LATERAL RAISES
3 x 5 . DEADLIFT
>>
24 sets is my biggest day. ohp on the same day as squat and deadlift has been really hard and pretty taxing I think I might get rid of face pulls and put it on the back/bis day.
>>
File: 1440437459488.png (65KB, 1092x1037px) Image search: [iqdb] [SauceNao] [Google]
1440437459488.png
65KB, 1092x1037px
>>35004870
>tfw all I want is a thin Latino qt to love and make me enchiladas
>>
>>35004870

>dat flat belly

Sucks she's Latina though. Probably has Hepatitis and 3 STDs.
>>
did I post to fit or r9k?
>>
pls respond
>>
>>35005058

Are you a fraud? Brosplits with isolations only makes sense if you are on roids.

Do a PPL or upper/lower body routine
>>
>>35005087
op this guy is an idiot. this is basically a PPL he moved some exercise around and titled it back/bis chest/trist legs/shhoulders. look at whats he is doing he IS doing a PPL
>>
>>35005087
ppl is with isolation moron
>>
>>35004870
Day 1:
Squatting until I drop
Benching until I drop
Pull ups until I drop
OHPing until I drop

Day 2:
Deadlifts until I drop
OHPing until I drop
Rows until I drop
Curls 3x5

Day 3:
Benchpress until I drop
Squats until I drop
OHPs until I drop
Pull ups until I drop
>>
>>35005318
i hate this fucking board
>>
Day A:
Squat 3x8-12
Rows 3x8-12
OHP 3x8-12

Day B:
Bench Press 3x8-12
Pullups 3xF
Deadlifts 1x5

AxBxAxx BxAxBxx

Hit 12 reps on an excercise and add weight, going back to 8 reps

critiques? comments?
also suggestions on assistance work?
>>
>>35005355
Work your rear delts too
>>
>>35005325
What's the matter, splitbro?
>>
>>35005377
rear delt flies 3x12-15 both days?
>>
>>35004870
WHO IS THIS DEMEN SEMON
>>
Shoulders/Bi's
OHP 5/3/1
DB Press 4x8-10
Lat Raises 4x8-10
Front Raises 4x8-10
Reverse Flys on the pec dec or face pulls 4x8-10
BB curls 4x8-10
Hammer Fist or Zottoman Curls 4x8-10
Cable or preacher curls 4x8-10

Legs
Squats 5/3/1
Leg press 4x10-12 (225)
Leg Curl 4x10-12 (50)
Leg exstensions 4x10-12 (80)
Calf Raises 4x10-12 (150)
SLD or Front squats 4x10-12

Chest/Tris
Bench 5/3/1
Incl DB 4x8-10
Skull Crushers 4x8-10
Weighted Dips 4x8-10
Pullover 4x8-10
Tri cable push down 4x8-10
Cable Crossovers or Pec Dec 4x8-10

Back
Deadlift 5/3/1
BB Rows 4x6-8
Lat Pull Down 4x10-12
Supinated pull downs 4x10-12
Cable Rows 4x10-12
Kroc Rows 3xf or T-bar 4x10-12
Shrugs 4xf

ABxCDxx

Got this somewhere, feeling p good about it but not liking how slowly I'm increasing weight on ohp and bp. What think?
>>
>>35005419
Day A is enough bro
>>
>>35005355
Lol, just do SS you fukkin phaggot
>>
Monday:
>OHP 4 sets of 5
>Squat 3 sets of 5
>Bench 3 sets of 5
>Lat pulldowns 2 sets of 6-8

Wednesday:
>Deadlift 2 sets of 5
>Squat 4 sets of 5
>OHP 3 sets of 5

Friday:
>Bench 4 sets of 5
>OHP 3 sets of 5
>Rack pulls 2 sets of 6-8
>Incline bench 2 sets of 6-8
>>
>>35004870
Put a rest day in between Wednesday and Thursday, or else Thursday is gonna suffer.

Put face pulls on shoulder day and/or do rear delt flies there.

Why are deadlifts the last thing you do?

Are your legs dramatically lagging? If not, prioritize shoulders by doing them first.
>>
>>35005481
sounds good thanks man

>>35005488
I find I do better in the long term with slightly higher rep range
>>
>>35004870
veronica rodriguez
>>
i've been lifting for a year. my pushes have been stalled for months. i need a routine, i want to get my bench and press to intermediate.
>>
File: whathtefucxcx.jpg (10KB, 138x188px) Image search: [iqdb] [SauceNao] [Google]
whathtefucxcx.jpg
10KB, 138x188px
>>
Day1- Chest/Tri
Incline DB Press 4x8
Benchpress 3x8
dips 3x8
shoulder raises 3x8
tricep extension 3x8

Day 2 back/bi
Deadlift 3x7
Wide grip pull ups 3x10
bent over rows 3x10
bent over lat raise 3x10
DB curls 3x10
BB curls 3x10

Day 3 legs
Back squat 3x10
weighted lunges 3x
leg curls 3x10
calf raise 3x10
stretch

Please help me I'm new I dont know what to do
>>
>>35004955
LatinA.. LatinA, anon.

Unless you meant Latino. I mean this is /fit/
>>
>>35005714
the girl in the op is a pornstar btw. someone mentioned it earlier but i already knew that bc i enjoy all her cnck threads
>>
>>35005939
>liking women
>making it
pick one
>>
>>35004870
What is that fucking photo in the back?!
>>
>>35005939
>assuming I didn't mean Latino.
Fgt
>>
Monday:
bench press and flys

tuesday:
pulls ups and rows, and rear delts

wednesday:

break

thursday:
overhead press and side delt, and rear delts

friday:
20 reps of squats
>>
File: xrjDD.jpg (52KB, 480x640px) Image search: [iqdb] [SauceNao] [Google]
xrjDD.jpg
52KB, 480x640px
>>35004870

no it does not and never will look good bc

>she will never be an a v e r a g e korean gf

>#_________#
>>
>>35007077
ffiltered
>>
>>35007077
faggot
>>
File: 1366235407676.jpg (169KB, 996x695px) Image search: [iqdb] [SauceNao] [Google]
1366235407676.jpg
169KB, 996x695px
>>35007077
o sht when did you start posting again? wb
>>
Day 1:
Squat 5/3/1
Front squat 5x5
Leg press superset calf raises 5x10
Weighted decline crunches 5x10

Day 2:
Bench Press 5/3/1
DB Rows 5x10
Cg bench press 5x10
DB pullover 5x10

Day 3:
Deadlift 5/3/1
Cleans 5x3/Snatch Grip Deadlifts 3x8
Farmer walks 3xF
Back Extensioms 5x10

Day 4:
OHP 5/3/1
Weighted pull-ups 2x6
BW pull-ups 2xF
Incline DB Press 5x10
Lateral Raises 5x12

What do you think famlee?
>>
>>35005897

Do starting strength, not the watered down version In the sticky, but the actual program
>>
File: uGEz5.jpg (93KB, 1178x679px) Image search: [iqdb] [SauceNao] [Google]
uGEz5.jpg
93KB, 1178x679px
>>
Day A
Squats 3x5
Bench 3x5
Rows 3x5
Farmers walks 3x50m
BB curls 3x10
Ab work 3x20

x

Day B
Front squats 3x5
OHP 3x5
DL 3x5
Weighted chins 3x10
Ab work 3x20

x

Walking and calf training everyday except Sunday.

About to start again after healing an injury. Thoughts?
>>
>>35007077
you're not the real feelbrah
>>
Goals are getting stronger at SQ,DL,BP and OHP. Main compound reps vary each week.

Upper/Lower (GZCL method)
ABxCDxx

A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB curl: 3x12

B: Lower Squat
Squats: 3x4
Romanian Deadlift: 4x6
45° Leg Press: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12

C: Upper OHP
OHP: 5x3
Close Grip Bench Press: 4x6
Chin ups: 4x6
Seated Cable Row: 3x10
Face pulls: 3x12
Lateral DB Raise: 3x12

D: Lower Deadlift
Deadlift: 3x4
Squats: 4x6
Calf Raises: 4x8
Seated leg curl: 3x12
Hanging Knee raise: 3x12
>>
>>35004870
I didn't read it, but it looks like shit.
>>
>>35005424
Veronica Rodriguez, have a nice fap
>>
>everyone doing a fuck load of different shit every single day
>implying I can even remember a third of that shit
>implying I can spare time to write it all down

Upper:
db bench press 5x5
weighted pullups 5x5
db rows 3x10
db shrugs 3x10
db ohp 3x10
db curls 3x10

Lower:
sleep xf
>>
>>35005976
NAME
>>
>>35005939
>2015
>not being gay
>>
>>35010597
nevermind, reverse image searched

it's veronica rodriguez
>>
>>35005671
Pls respond
>>
abxab

a:
db bench press 4x12
incline db bench press 3x12
db ohp 3x12
lateral raises 3x12
bicep curl 3x12
hammer curl 3x12

b:
squat 3x12
leg curl 3x12
chin up 3x12
pull up 4x12
seated low row 3x12
tricep extension 3x12
skull crusher 3x12

help
>>
>>35010412
how does it look like shit?
>>
>>35010247
>>35011501
meant for
>>35004870
>>
>>35004870
just do a set routine lol.
>>
>>35011488
It is awful and always a birch to write our an essay to explain why, people just like you come in every day with the same
A/B/A/B shit tier programming, with a grocery list of exercises and dumbass rep ranges.

As a novice you are missing the point of simple programs such as starting strength or bill stars program. They're destined to take advantage of your ability of recover every session and add 7.5kg weekly to each lift. That's 22.5kg a week to your total which is amazing.
When you add fluff and spinels to create a 30 mile long """routine""" you ruin any and all progression and help yourself to stall faster.

You won't make any major gains on this shit, just run a novice program for 6 months, really 6 months is all you need if you do it right,
That's 540kg to your total in 6 months, that's fucking amazing IF YOU JUST DO THE PROGRAM.

I'm not saying you shouldn't have accessories, I think mark rippetoes lying Tricep extensions are very useful on starting strength, I think chin-ups are very useful, however you should know your limits.

Cap your program to 1-2 useful accessories as session. which COMPLIMENT training, not take away from it .

Read the fucking book though, you're a NOVICE you have no EXPERIENCE or KNOWLEDGE to know how to program properly, and you won't for years to come.
>>
>>35011540
?
>>
>>35004955
> implicar que todos lo latinos comemos enchiladas,tenemos bigote y vemos televisa
>>
>>35011728
ENGLISH ONLY USA
>>
>>35011734
Jeff pls go.
>>
>>35011728
burrito burrito taco flavored kisses si si senor
>>
>>35011558
Who the hell has a 540kg total after 6 months of lifting? Even on SS
>>
>>35004955
Fuck brah, I want one. All I can get is white girls with my cheesy jokes.
>>
Dunno if dead but rate my shit up senpaitachi
(A) Back and Biceps + forearms:
Widegrip pulldowns 3X8
Closegrip reverse pulldowns 3X8
Hammergrip pulldowns 3X5
Widegrip W.Pullups 3Xf
T-bar rows 3X8
Widegrip W.chins 3Xf
Bicep curls 3X10
Hammer curls 3X10
Preacher curls 3Xf
Wrist curls with reverse curl superset Xf

(B) Chest and Triceps:
Flat DB Bench 4X8-10
Incline DB Bench 4X8-10
Flat BB bench 5X5
Incline BB bench 4X8 (with pause when bar is on chest)
Incline DB Flyes 3X10
Tricep W.dips 3Xf
Rope tricep pulldowns with close grip superset X2
Skullcrushers 3X10

(C) Shoulders and Legs:
OHP 5X8
Seated DB Press 3X10
BN Press 3X12
Lateral Raises 3X10
Shrugs 3X8-10
Front squat 3X10
Highbar squat 5X5
W.calf raises 5Xf
Leg extensions 3X12
Leg press 3X8
ABCABCXX
>>
File: 1447089002700.jpg (204KB, 752x950px) Image search: [iqdb] [SauceNao] [Google]
1447089002700.jpg
204KB, 752x950px
Pls rate. Weekly progression.

Sunday: Rest

Monday:
Lowbar Squat 5x3
RDL 4x10
Barbell or Pendlay Row 4x10
Facepulls 4x10
(calves)

Tuesday:
Overhead Press 5x3
Dumbell Paused Bench Press 4x10
Incline Bench Press 4x10
Skullcrushers 4x10
(curls)

Wednesday: Rest

Thursday:
Deadlift 3x3
Lightweight Front Squat 4x10
Anderson Squat 4x10
Power Clean 4x5
(calves and wrists)

Friday:
Bench Press 5x3
Dumbell Shoulder Press 4x10
Lat Pulldown 4x10
Lateral Raises 4x10
(hammer curls)

Saturday: Rest
>>
>>35013379
>wide grip

it's like you don't want gains
>>
>>35013648
Whats wrong with wide grip?
>>
>>35013637
Pls respond
>>
>>35014195
How new are you to lifting?
>>
>>35014269
Semi intermediate? Newbie gainz starting to taper off, been lifting for a year, taking it seriously for about 5-6 months
>>
File: image.jpg (23KB, 236x314px) Image search: [iqdb] [SauceNao] [Google]
image.jpg
23KB, 236x314px
>>35004955
>tfw just acquired one
feels good
>>
>>35014325
I would say pretty good then, seeing as you are hitting a multitude of major muscle groups on your days, although i would say maybe adding 1-2 accessory exercises for those major groups per day may help but that's just my opinion
>>
>>35013648
>implying wide grip is what's wrong with his routine
>>
>>35014488
What is wrong with it then
>>
>>35014601
literally everything, exercise order, exercise selection, rep ranges, frequency...
Are you atleast on gear? Not quite sure if getting trolled.
>>
>>35014631
you sound smart can you crit this one>>35004870
might copy it
>>
>>35014631
Not on roids no but i can handle this frequency and amount any suggestions or should i just scrap the whole thing
>>
>>35014662
better ordering of exercises, still way too much stuff.

>>35014712
yes of course you can handle the frequency, it's only hitting your muscles once a week which is inefficient for non-steriod using people or ppl who are VERY far into their lifting careers.

How many days a week do you want to work out?

You should consider scrapping that program man. If you still want to do this kind of split i suggest at least keeping it to 5-6 exercises each day and make them effective.
>>
>>35014770
What? I'm hitting each muscle twice a week but I see what you mean about the exercises ill try to streamline the days to major shit thanks for advice btw
>>
File: image.jpg (1MB, 3264x2448px) Image search: [iqdb] [SauceNao] [Google]
image.jpg
1MB, 3264x2448px
Quads/calves:
Squats 1x12 1x10 2x6
Leg extensions: 4x12
Hack squats: 4x10
Seated calf raises: 4x50
Standing calf raises: 4x25

Chest:
Bench press 1x20 1x15 1x12 2x6-8
Cable fly: 4x12
Incline DB chest press: 4x10-12
Weighted Dips: 4x10
Incline DB fly: 4x12
Push ups: 4xf

Back:
BB rows 2x12 2x8 1x6
Pull ups: 4xf
Cable pull overs: 4x12-15
Reverse flys: 4x12
Reverse grip bent over rows: 4x12
Cable close grip pull downs: 4x12
Cable rows 4x12
Machine pull downs: 4x12
Face pulls: 4x15

Hamstrings
Deadlifts: 1x10 1x8 3x5
Seated single leg hamstring curls: 4x12
Laying leg curls: 4x12
Stiff legged deadlifts: 4x8
Calf raises: 4x15
Standing calf raises: 4x25

Arms:
Standing BB Bicep curls superset w/
Skull crushers 4x12
Preacher curls: 4x12 (single arm)
Tricep extensions (cable): 5x12
Cable hammer curls: 5x10
Cable tricep overhead extensions:
4x12

Shoulders/abs:
OHP: 1x12 1x10 3x6
Cable lateral raises: 4x12
Reverse flys: 4x12
DB seated OHP: 4x12
DB lateral raises: 4x12
DB reverse flys: 4x12
Shrugs: 4x10

Leg raises to pull up bar 4xf
Ab wheel: 4xf
>>
>>35014798
Oh i missed the ABCABCx part. I really don't like putting shoulders on Legs day with that kind of frequency. Coolcicada is a meme-PPL that ppl have tried and had gains on. Might give you some ideas of what is a reasonable program. I get that you wanna hit all your shit from all possible angles, but it just isn't feasible.
>>
>>35014365
I accidentally got a Spanish one :( food is not nearly as good as Mexican
>>
>>35014916
Ah I had a look I used to do PPL but it was too much for my shoulders on push day, Ill try the routine from OP, seems a bit better than mine thanks again dude
Thread posts: 81
Thread images: 10


[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y] [Search | Top | Home]
Please support this website by donating Bitcoins to 16mKtbZiwW52BLkibtCr8jUg2KVUMTxVQ5
If a post contains copyrighted or illegal content, please click on that post's [Report] button and fill out a post removal request
All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the content originated from that site. This means that 4Archive shows an archive of their content. If you need information for a Poster - contact them.