/routine/

So, I'll start.

A
Bench 3x5
Squat 3x5
Row 3x5
Skullcrushers 3x12
Face pulls 3x12

B
Overhead press 3x5
Deadlift 1x5, 2x3
Weighted chinups 3x5
Lateral raises 3x12
Hammer curls 3x12

AxBxAxx
BxAxBxx

Lump.

Pomp.

Can someone suggest me a good PPL routine?

>>35074704
Coolcicadas

>>35074704
Coolcicadas

Mine is BW training and weight training

Push (home)
>PPPU 5*5
>weighted dip 5*5
>RTO support hold 3*F

Pull (home)
>weighted chins 5*5
>front lever progression 5*5
>deadhang 3*F

Leg (gym)
>front squats 3*5
>sumo DL 1*5


PPLPPLx


Possible accessories
>ring flyes
>bodyweight bicep curl (similar to inverse row)
>bodyweight skull crushers
>L sit progression
>dragon flag progression
>calf work (weighted)

>>35074723
No diddys? Why?

>>35074759
It's an aesthetics routine. Diddys are a strength lift. They take a long time to recover from and don't really make you look better.

>>35074772
B-b-but how about butt and hams?

>>35074780
It has squats and hamcurls. If you want dat joozy manbooty just add in good mornings or something you flaming poof.

A: chest/triz
Db bench
Incl Db flys
Incl dB bench
Cable fly
Hammer pull
Skullcrushers

B: back/biz
Pullups
Pendlay row
Deadline
Db row
Lat pull wide
Lat pull narrow
Bic curl
Ez Bic curl

C: shoulders/legs
Squats
Military press
Face pull
Db shrugs
Lat raise
Sometimes I add leg press

Reps 3x5-12
If i can do 12 I'll use more weight next time

>>35074794
Deadline=deadlift...fucking autocorrect

>>35074791
And how about spinae erectors? Goodmornings works them too?

>>35074723
Is coolcicadas good for mad aesthetics?

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a
531 squat, first set last 1x6 w/ pause
row

b
ohp 3x3 - 6x3increasing sets each week@85%, 1x10 @60%
back raises/face pulls/chins
bike 20 mins

c
deadlift 531, fsl 3x2 at a deficit
row as far as possible in 10 mins

d
ohp 2x5@75%, partial reps 3x2 @ 105%
back raises/facepulls/chins
bike as far as possible in 10 mins

>>35075119
forgot dips 3xmax on day b

>Push
Push Press/Strict Press
DB Press/Front Raise
Lateral Raise/Pushdown
Skullcrusher

>Pull
Squat/Front Squat
Chinup/Hammer Curl
DB Shrug/Rope Curl
Front Lever/Leg Raise

alternating 3-5 times/week. no clear structure as you can see, but these are the exercises i usually do. obvious focus on shoulders, arms and forearms, but i don't neglect my legs and back too much. deadlifting isn't allowed anymore at the gym i go to, which sucks (kinda like planet fitness but with crossfit, sounds much worse than it is though), but there are no good alternatives, so i'll have to deal with it. no bench because fuck tits.

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>>35075212

>deadlifting isn't allowed anymore

Wut? Are they fucking nuts?

Tuesday:
Squat / Bench / Pendlay
5x10 DB Flies
5x10 Tricep Pushdowns

Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups

Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts

Optional:
5x10 Hammer Curls
5x10 Soleus machine

Warm-up:
3x10 Shoulder dislocation
3x10 Band pull-apart
3x05 Knee banded squats

Rest day:
2-3x20s Hamstring stretch
2-3x20s Hip flexor stretch
2-3x20s Frog stretch
2-3x20s Glute stretch
2-3x30 Hamstring foam roll
2-3x30 Glute foam roll
2-3x30 Hip flexor foam roll


This is my Madcow 5x5 program with a few additional details.
If you have suggestions for foam rolling or stretching, such as a program I can do in rest days please let me know!

>>35075108
how do i know ur stats are shit

>>35075244
too many noise complaints lately. sucks, but all the other gyms in the vicinity cost three times as much or are packed 24/7 with obnoxious teenagers and roiding arabs (i'm looking at you, mcfit). i'd rather pass on deadlifts, since squats and shrugs are a pretty good compensation.

>>35075257
my suggestion, stop foam rolling and stretching and actually get strong

>>35075310
Stronger than you <3
luv u really and I know who u r btw

>>35075324
lol wut
who am i then

some pushups and situps before i go to bed

>>35075331
someone from plg probably

>>35075339
nope, plg is shit

why do you think ur stronger

>>35075294
My stats are;

OHP: 110kg
Squat: 192.5kg
Bench: 155kg (I know it's terrible and out of proportion)
Deadlifts: 261.25kg

All for one rep of course, and what about my programming makes you assume my stats are shit?

Coolcicadas PPL only more 3x8 sets instead of 3x5 and I do a free day of sorts where I do what I want but incorporate deadlifts.

PPxLxFx or something, depends on my schedule

>>35075349
post stats I guess, maybe we'll find out? Even if you are stronger telling people to stop stretching and foam rolling is a tad ridiculous m'love.

>>35075352
>those stats
>Texas method
Ell oh ell

Post a video or meet video or something because nobody's falling for this.

>>35075352
that programming just shouts you have no idea how tm works. way too much shit just spread throughout the week
>>35075357
i am indeed not that strong, around 1.5/3/3/4.5
but stopping stretching and foam rolling is often just beneficial. if u really needed to do that shit you wouldn't ask for a routine

>>35075395
nah I disagree, keeping my lower body mobile has done nothing but help me improve my form and has gotten rid of my lowerback pain completely.
There's a reason why weight lifters spend at least 20 minutes warming up and doing dynamic stretches / foam rolling. It really helps

Anyway my stats and x/3/3.5 so not as impressive as yours but there we go, that's why I'm doing Madcow 5x5 isn't it lmao

>>35075420
>keeping my lower body mobile has done nothing but help me improve my form and has gotten rid of my lowerback pain completely.
maybe you should have learned to lift properly
ur not a weightlifter, are you?

>>35075427
Powerlifter I guess would be a more appropriate term, looking into trying weightlifting however.
>maybe you should have learned to lift properly
I can't tell if you're serious or not, good form isn't a work around to your poor mobility, good form is set in stone.
There's only a few good ways to squat and you need the mobility for it.

my routine consists of nothing but deadlifts for functional strength and curls for the girls

I do a modified version of Starting Strength. I took Squat, Deadlift, and Bench Press and do each on a separate day along with accessories to further develop the strength and size of the muscle groups used in those lifts.

My routine is
Squat+accessories Monday

Bench Press+accessories Tuesday

Deadlift+accessories Wednesday

Rest two days but do cardio

Repeat

>>35075427
>being this anal about another anon doing stuff that's helping him
The autism is fucking real

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Custom PHUL:
Day 1
Barbell Bench Press 3-4 3-5
Overhead Press 2-3 5-8
DB incline bench 3-4 8-12
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Barbell Curl 2-3 6-10
Skullcrusher 2-3 6-10

Day 2
Squat 3-4 3-5
Deadlift 1 5
Hack Squat 3 8
SLDL 3 10-12
Smith Machine Calf Raises 5 10-12

Day 4
Incline Barbell Bench Press 3-4 8-12
Flat Bench DB Flye 3-4 8-12
Face pulls 3-4 10-12
Chest supported rows 3-4 10-12
DB Lateral Raise 3-4 10-12
Incline DB Curl 3-4 10-12
Rope pushdowns 3-4 10-12

Day 5
Front Squat 3-4 8-12
Hack Squat 3 8
SLDL 3 10-12
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
My gym is open only from Monday to Friday, suggestions for a better 5 day routine?

>>35075369
You think I should be stronger or weaker?

If it makes a difference I am 5'11, 225lbs and approx 18-20% bf

>>35075538
Not that guy but with those stats you should be doing sheiko or 5/3/1, anything with slower progression

>>35075538
I'm sure you can do ohp, squat and bench volume together with three sets of deadlifts with those stats man. Seems super credible! and why not end the day with some good ole chinups? Also that intensity day...

dude just stfu and stop lying

>>35075446
you don't really need mobility unless you want to do real fucking atg upright squats, in which case ur a fag

I do an upper/lower body split. Upper body or lower body first?

>>35075624
You seem upset, but that's okay, we all get upset sometimes

>>35075652
doing one first will affect the other one. Do lower second and you'll be risking to fuck your shit up on squats/diddlies if you're fatigued from the day before. Doing upper second you'll lift slightly less because fatigue from lower day.

Your call

>>35075646
Not at all. All squats of all kind, lowbar, highbar, front squats in particular, need good mobility.

If you don't stretch and foam roll you will injure yourself and you will always be an average lifter.
There isn't an elite lifter who doesn't stretch of foam roll.

>>35075699
>All squats of all kind, lowbar, highbar, front squats in particular, need good mobility.
lol no. you just need lifting shoes and thats it, especially for lowbar and front squats. the rest is just technique.
>If you don't stretch and foam roll you will injure yourself
describe the exact mechanism that fucks you up in this case
>There isn't an elite lifter who doesn't stretch of foam roll.
pretty sure there is

pplxppl

>Push
Bench 3x5
Ohp 3x5
Incline db bench 3x8
Db shoulder press 3x8
Weighted dips 3x5
Lateral raises 3x8
Cable flyes 3x12

>Pull
Deadlift 2x5 or pull-ups 3x8 (alternating)
Hyper extensions 3x10
Bent over rows 3x8
Face pulls 3x12
Lat pulldowns 3x10
One arm db rows 3x12
Barbell curls 3x10
Chin-ups 3xf

>Legs
Squat 3x5
Front squat 3x8
Stiff leg deadlifts 3x8
Lunges 3x12
Calf raises 3x15

Anything I should change?

1000 suicides and 2500 pushups by Friday.

>>35075538
Your OHP is obviously a lie, which discredits the other lifts

>>35075749
go get 'em anon!

>>35075736
I'd just alternate between doing Bench and OHP on push day and do the other for higher reps with dumbbells. On Pull day, doing hypers before BOR's seem counterproductive, and doing both of them the day before legs are just a one-way ticket to fucking your shit up when squatting. Do Legs/Push/Pull to avoid this and several other problems.

>>35075723
>pretty sure there is
You can say what you wish but you aren't right just because you say it.
There isn't because stretching is apart of athleticism and sport.

>lol no. you just need lifting shoes and thats it, especially for lowbar and front squats. the rest is just technique.
No. You can't work your form around your mobility and be a "good lifter", you're only limiting your ability and form efficiency by doing so.

Heeled shoes won't fix all of your issues, especially if you have a wide squat stance, in that case it's counter intuitive.
And what about deadlifts and bench press, heeled shoes won't help you much there.
Mobility helps in every lift. Squat shoes won't make your shoulders more flexible.

>describe the exact mechanism that fucks you up in this case
Tight muscles. If you squat and your hips aren't able to rotate at all and your spine is compressed you could herniated a disk.

When squatting if you want a closer grip and don't have the shoulder mobility for it you're going to sacrifice back tightness which is very important on maximal attempts.

There are many more examples.

>bicep curls x10
>deep bodyweight squats x20
>thing where the dumbell goes down, can't remember the name, x10
>thing where you push a single dumbell up, x10
>situps x40
>pushups from knees x10

I do the above three times. I feel my routine is optimum for a full body workout when done three times a week, gives me just enough time to recover between each workout.

>>35075822
>You can say what you wish but you aren't right just because you say it.
ok then, feel free to tell me what muscles could possibly limit squat rom?
>And what about deadlifts and bench press, heeled shoes won't help you much there.
why the fuck would you need mobility to bench? what would possibly limit your benching? some people may have tight enough hamstrings to limit deadlifting, but guess what? a few sets of deadlifting will stretch them enough for a proper deadlift to occur.
>If you squat and your hips aren't able to rotate at all and your spine is compressed you could herniated a disk.
well, were lucky here to know that "hip rotation" isn't really limited unless you go really damn deep. luckily, the regular lifter (=not olympic lifter) does not need to go damn deep.
>When squatting if you want a closer grip and don't have the shoulder mobility
just using a grip as close as possible while squatting will stretch things enough. but proper technique takes care of most of the grip problems anyway. some people have shitty humerus/radius ratios so they might have to do highbar which isn't really problematic for anyone who should go for maximal attempts anyway.

>>35075889
>ok then, feel free to tell me what muscles could possibly limit squat rom?
Glutes, hip flexors, hamstrings, groin, all muscles around the lower back basically.
When they're right you're also going to experience lowerback pain and could risk herniating the spine due to the the Hyperextension or hypoextension caused by the tight muscles. This is because as one muscle pulls too tight, such as the hip flexors, the spine can not rotate properly and your spine compresses against itself putting a lot of pressure on the disc until it breaks.

>why the fuck would you need mobility to bench? what would possibly limit your benching? some people may have tight enough hamstrings to limit deadlifting, but guess what? a few sets of deadlifting will stretch them enough for a proper deadlift to occur.
Shoulder mobility and rotator cuff mobility prevent injuries and allow for better form. It's not just bench press, it's all other exercises, bench was an example. A good example is dips, dips can not be preformed without pain or injury if your shoulder and rotator cuff mobility is subpar.

There are plenty cat back deadlifters to prove this statement in correct, it's not just your hamstrings that are responsible for a limiting deadlift, it's your entire back and legs. Stretching and foam rolling areas such as your T-spine, hamstrings, hip flexors, glutes, groin e.t.c won't only help prevent lumber and back pain (lower back pain is commonly caused by lower body tightness) but t will allow you to get into a more efficient and stronger set-up easily.

>well, were lucky here to know that "hip rotation" isn't really limited unless you go really damn deep. luckily, the regular lifter (=not olympic lifter) does not need to go damn deep
Not true, if you go legal IPF competition depth, buttwink is still a common problem for most lifters.
Hip rotation was only a sample of the issues caused and not the argument at hand.

THIS IS PART 1 OF 2

>>35075889
>the regular lifter (=not olympic lifter) does not need to go damn deep
This is a moot statement, all lifters have different goals, all lifters do a different sport.
This is also a straw man argument, this is essentially claiming that nobody needs to stretch because they don't need to go deeper than exactly 3 inches from the starting position.
It's ridiculous because every lifter goes to different depths.

>just using a grip as close as possible while squatting will stretch things enough
Over time, give it a year or two. Why not stretch and have it done in a couple of month?

>but proper technique takes care of most of the grip problems anyway.
This is a moot statement once again, what is "proper technique"? Some squat with a wide grip, some squat with a close grip. Neither is "the proper way".

>some people have shitty humerus/radius ratios so they might have to do highbar which isn't really problematic for anyone who should go for maximal attempts anyway.
I fail to see what the argument is in this statement.

3 days a week, U/x/L/x/U/....
My shoulders hurt from benching so i'm doing this together with prehab on offdays until they start feeling better.

Upper:
OHP 3x6-8
Pull Ups 3x6-8
DB Bench 3x6-8
DB Rows 2x8-10
Acc1 or Acc2

Acc1:
Triceps 3x10-12
Incline Cable Flies 2x10-15
Lateral Raises 2x10-12

Acc2:
DB Curls 3x10-12
Facepulls 2x10-15
Hammer Curls 2x10-12

Lower:
Squat 3x5
Deadlifts 1x5
Walking Lunges 2x10-12
Back Raises 3x8-10
Leg Curl 2x10-12
Seated Calf Raise 3x8-10 (done atrociously slow)
Abs (Russian twists, or crunches, or ab-rollouts) 3x10-12

Progression: OHP, Pull Ups, DB Bench & Rows +~1kg (or the next set of DB's) at rep-range completion. Squat/DL +1.5-2kg every session.

Lifts: 85kg squat, 95kg dl, 40kg ohp
goals: Athletic physique and some strength.

>>35076007
>Glutes, hip flexors, hamstrings, groin, all muscles around the lower back basically.
https://www.youtube.com/watch?v=4HuIS7hh6DI&t=20
glutes nor hamstrings nor adductors just do not get tight enough to prevent a lowbar squat.
>hypoextension caused by the tight muscles. This is because as one muscle pulls too tight, such as the hip flexors, the spine can not
what if... what if you use your glutes and abs like you should and do not overextend your spine? the glutes and abs are way stronger in hip extension than the hip flexors are in hip flexion, no matter what.
>Shoulder mobility and rotator cuff mobility prevent injuries and allow for better form.
the most common shoulder injuries have nothing to do with mobility, but the supraspinatus and infraspinatus tendons whacking against the acromion. this as a result of bad form and/or weakness. please describe any other shoulder injury mechanism and how any kind of mobility would help that.
>There are plenty cat back deadlifters to prove this statement in correct, it's not just your hamstrings that are responsible for a limiting deadlift, it's your entire back and legs
do you even anatomy? cat back deadlifting has nothing to do with flexibility.
unless you have scheurmanns, t-spine wont limit shit and with scheuermanns, a little foam rolling wont do anything. hamstrings, hip flexors, glutes, adductors i addressed previously.
>Not true, if you go legal IPF competition depth, buttwink is still a common problem for most lifters.
the little buttwink they have is not a problem.
>>35076026
>This is a moot statement, all lifters have different goals, all lifters do a different sport
its not about that, its about the fact that cleans and snatches require way more mobility than the average main lifts, enough to warrant the need to stretch specifically.
>Over time, give it a year or two
nope
>what is "proper technique"
the technique that allows you to grip the bar properly without problems

Tuesday: Hypertrophy Day

Squats 5x8 (@ 70%)

Bench same as squat

Chest hypertrophy

W3-W4: 4×8
W5-W6: 3×8.
Increase loads individually

Thursday: Power
W1-W2: 5x1x80%
W3-W4: 4x1x85%
W5-W6: 3x1x90%.
Squat

Bench

Leg hypertrophy

Saturday Stength

W1: 85%
W2: 87.5%,
W3-W4: 90%
W5: 92.5%
W6: 95%

Deadlift

squat

Bench

Back hypertrophy

ALL percents are based off of 90% my 1rm


I don't know what I'm going to do. The 3 times a week squats and benching, is making my back injury act up really fucking bad. I love the program so much though, current prs

>Prs
Bench: 315 x 7
Squats 425 x 3 (raw. To 6 inch box)
deadift 425 x 2

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>>35074588
kek this is exactly what I'm doing

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>>35076080

I'm just leaving beginner mode. Can I get a critique or does this look good?

5'11 165 lbs
OHP: 130
Bench: 210
Squat: 310
Deadlift: 390

Sunday:
Squat 5x5 (75% 1RM)
Deadlift 1x5 (New 5RM)

Tuesday:
Squat 2x5 (recovery, 80% of Sunday's workout)
Bench Press 3x6
Barbell Row 3x6
OHP 1x6
Weighted Chinup 1x6
Incline DB Bench 3x8-12
Face Pulls 3x8-12

Thursday:
Squat 1x5 (New 5RM)
Weighted Hyperextensions 3x8-12
Weighted Situps 3x8-12

Friday:
Spoto Press 6x4
Pause Barbell Rows 6x4
OHP 1x10
Weighted Chinups 1x10
Closegrip Bench 3x8-12
Curls 3x8-12

>>35076162
How long do you do this, dude? What are your stats?

>>35076192
retard

>>35076215
what are your goals, and how is this program going to help?

Seriously. This is an actual question

>>35076237
I want to fix my lagging upper body while increasing strength in general.

I have my first powerlifting meet at the end of January and I'd like to hit a ~950+ total in the 163 lbs weight class if possible.

I've been doing TM for my squat/deadlift for the last 2 months and they've been going up 5 lbs a week without fail, but my upper body has been stalled out for a while, so I wanted to try this out.

>>35076218
I've been doing that routine for a couple of months, I'm still pretty dyel, want to make some strength gains with that routine til I reach intermediate stats. I do incline instead of flat bench cause of shoulder pain.

I'm 180/5'11 @ 70kg/155lbs

incline bench: 60kg/135lbs
OHP: 45kg/100lbs
squat: 90kg/200lbs
ddlift: 125kg/275lbs
chinups: +18kg/40lbs added
Row: 60kg/135lbs

all x5

>>35076276
what's your current total?

The reason why I asked this is because I saw the squats and deadlifts looked like tm but not upper body.

Now you do 1x 10 and 1 x 6 on ohp, and the same for dips. Could be more. I definitely like the 6x4 on bench because volume is king. Fridays is what I'd change

>Example
Regular bench: 10 x 1 (65%-75% 1rm)
Spoto Bench 6 x 4
Overhead 5 x 3
Pull ups keep the same
Rows keep the same
Add in 1 hip accesory
add 1 or 2 shoulder lift (I prefer side lateral raises super set with rear)

Why so much pressing? That's friday. You don't press again till Tuesday, wayyyy more than enough time to recover. And it gives you a day to really hit the lagging area hard

Monday
Squat 5x5, 8x3, 10x2, alternating each week
Hamstring work 4x6-10 (rdl, good am etc)
Reverse hyper 4x10-20
Chin up 4xf
Ab work 4x(depends on exercise)

Tuesday
Bench same reps as Monday's squats
Assistance press 4x6
Face pull 4x10-20
Bent row 3x5

Friday
PR single or double on lower body (DL, squat variations, good am)
5x3 assistance on PR
4xf chin up
Abs like monday

Saturday
PR on pressing motion
5x3 assistance (normally cgb)
Bent row 3x5
Face pull 3x8-12

Just trying to use volume to push some more PR's and then working on weaknesses

-Pull 1-
Pull Ups 4x6
Barbell Row 4x8
V Pulldown 4x8
Face Pulls 4x10
Hammer Curls 4x6
Barbell Curls 3x10

-Push 1-
Overhead Press 4x6
Bench Press 4x8
Cable Crossover 3x10
Lateral Raises 4x10
CGBP 4x6
Rope Pushdown 3x10

=Legs=
Sqwat 4x6
SLDL 4x6
Leg Extensions 4x8
Leg Curls 4x8

-Pull 2-
Pendlay Row 4x6
Lat Pulldowns 4x8
Cable Row 4x8
Rear Delt Fly 4x10
Dumbbell Curl 4x6
Reverse Barbell Curl 3x10

-Push 2-
Bench Press 4x6
Incline Bench Press 4x8
Cable Crossovers 3x10
Lateral Raises 4x10
Rope Extensions 4x6
Reverse Pushdowns 3x10

Pull 1/Push 1/Legs/Pull 2/Push 2/Legs/Rest

I do shrugs and face pulls too at the last leg day, before rest day.

>>35076316
My total right now is around 900. I shouldn't have any trouble getting to 950 by late January since my squat shows no sign of slowing down, but I'd prefer not to have a sub 2 plate bench with a 350 lb squat.

Thanks for the advice on Friday. After doing SS and trying TM for my upper body I think I really do just need to add a ton of volume to get it to progress.

>>35074704

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

>>35076394
900 to 950 isn't bad at all. Shit you might just need to properly program and peak and you could hit it by Christmas.

That said if your bench is really that bad you can always do it every workout and leave one day to press heavy, and the other days to just get more volume and technique work in.

Also candito came out with a seriously crazy bench program for free if you want to give thay a look

>>35076282
Okay, thx 4 answer. GL m8.

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Just made this. Getting back in the gym, count as a beginner.
>3x a week
>10' cardio as warmup

Does it have any flaws? Maybe the exercises are not in a logical order, or I put in too many sets/reps?

>>35076460
Thanks for all the help. I appreciate it.

>>35076736
it's ok for a full body routine, maybe a bit heavy on the volume
may I ask why not alternating some lifts, something like >>35074588 (with your set/rep scheme or maybe cut down to 3x10) so you can add the overhead press for the shoulders and chin ups for the upper back. That way your workouts would be shorter with 2 added exercises

>>35076736
If you want this kind of setup look up AllPro's beginner routine.

Arise!

Need more powah!

Up that shit. Waaagh!

>>35076736
why the hell are you doing 4x 8 3 times a week, on deadlifts

>>35077328
>>35077933
>>35077227
Then contribute something

>>35077973
But I already posted muh routine. Need more anons here!

>>35077973
>why the hell are you doing 4x 8 3 times a week, on deadlifts

Should I drop it to 3x8?

>>35074759
Read his post on Bodybuidling.com. He added it to the routine after a few requests

>>35079537
if your doing deadlifts 3x a week you should be doing them fairly light for technical work, not heavy for mass or strength

A (chest, triceps)
>Bench press 3x5
>Tricep dips 3x10
>Cable flies 3x10
>Tricep extensions 3x10
>Leg raises 3x10
>Sit ups 3x10
>Press ups 5x10

B (back, biceps)
>Lateral raises 3x10
>Lateral pulldowns 3x10
>Rows 3x10
>Incline hammer curls 3x5
>Barbell curls 3x10
>Incline dumbell press 3x10
>Hyperextensions 3x10
>Dumbell shrugs 3x10

C (cardio)
>4km Treadmill
>2km That boat thingy
>1km Bike machine thingy

I do legs sometimes, but maybe on a monthly basis

ABCABCx

>>35080875
hows it working for you?

File: 1448125745729.jpg (900KB, 3108x3986px) Image search: [Google]

900KB, 3108x3986px

Would iy be ok to do the PHAT routine but substitute both leg days for a PPL legs routine such as
4x5 Squat
3x8 SLDL
3x12 Standing calf raises
And do abs after?

Halp pls

>>35080950
Quite well actually, iv only been lifting for around 4 months but in that time iv been noticing pretty nice gains

>>35081201
keep on it them senpai :)

>>35080963

b r e h