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Sharing gym routines. Mine: alternating upper body and lower

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Sharing gym routines. Mine: alternating upper body and lower body all week, Sunday rest.
>>
>>35346787
>rest day

never gonna make it, yeah i know its meme spouting but its the truth nonetheless

legs push pull on repeat here
>>
>>35346881
Unless you're on roids you need rest days, faggit
>>
Anyone done chest/bis, back/tris, legs/shoulders?
>>
A = Push
B = Pull & Legs

ABABABx
>>
>>35346787
Upper/Lower (GZCL method)
ABxCDxx
Reps on main compound vary each week while keeping total reps almost the same
Switching all exercises except the main compounds with a variation exercise every couple of weeks


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

B: Lower Squat
Squats: 3x4
Deficit Deadlift: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
Seated leg curl 3x12

C: Upper OHP
OHP: 5x3
Close Grip Incline Bench Press: 4x6
Pull ups: 4x5
Seated Cable Row: 3x10
Lateral DB Raise: 3x12
Face pulls: 3x12

D: Lower Deadlift
Deadlift: 3x4
Pause Squats: 4x6
Calf Raises: 4x8
Hanging Leg raises: 3x12
Seated leg curl: 3x10
>>
>>35346915
Why would you split it like that? Makes no sense. The Push/pull thing comes quite naturally and there are a lot of good reasons to do like that. How would you even isolate chest and bis on one day? Doing chest flies and curls? It makes no sense.
>>
>>35346787
Doing a template of Texas method found in PPST3

Mon
Bench 5x5 80-90%
OHP 3x8 70%
Tricep extensions

Tue
Squat 5x5 80%
GM 3x5
Power cleans 3x5 (only started doing them few weeks ago so not caring about percentage)
Chin ups 3x10 and last is to F.

Thu
Bench 1x5 PR
OHP 1x5 PR
Weighted dips (>inb4)

Fri
Squat 1x5 PR
DL 1x5 PR
BB Rows 3x8
Powercleans 3x5 (again just wanting to get form down)

Pretty good program however, very very brutal the moment I miss a meal, not enough protein, not enough sleep or anything similar I almost become like a woman PMSing still gonna stick with it since my bench went up from 90x5 to 110 x5 in only 3 months.
>>
>>35346787
>tfw your friend loaded the other side
>>
>Upper
DB bench/shoulder press 3x8-10
Weighted chins 3x8-10
Dips 3x8-10
High row 3x-810
1 arm cable pulldown 3x10 superset with lateral raise/cable flies 3x10
Curl variation 3x10 superset with triceps pushdown 3x10

>Lower
Squat 3x5/deadlift 1x5
Hammy curls 3x12
Calf work 3x20
Hip extensions/1 legged legpress 3x10
Ab/lower back work with some stability stuff thrown in

U/L/U/L... etc. Sometimes I squat extra, usually have a rest day when my schedule wont allow me to go to the gym 1-2 times a week.
>>
>>35347273
Because with chest you also hit tri's and with back also bi's so if you do chest/bi's and back/tri's your hitting them with higher frequency which is more important for a natty than high volume
>>
Could you guys rate my routine please?
ABxABxx
A:
Bench press 3x5
Incline db bench press 4x8
OHP 3x5
Lat raises 4x8
Tricep dips 4x8
Squats 3x5
B:
Deadlift 1x12 1x8 1x5 1x3 1x1 / Pendlay rows 3x5
Chin ups 4x8
Lat pulldowns 4x8
Rear delts raise 3x8
BB curls 4x8
leg curls 4x8
>>
>>35347654
Get rid of Incline you are already covering the muscles and movements being hit since you're doing OHP and bench.
Dips and raises do the same thing no?

What the fuck is going on with that deadlift is that your warm-up set ?
Also Swapping Diddy with Rows is not that great because you're not doing the same movement I would keep Rows on both B workouts and instead do either DL with alternating Powercleans or RDL/SLDL.
Just my two cents anyway.
>>
>>35346915

Breh that's what I'm doing right now. So far it's working pretty well for me, as not only am I progressing steadily on all my lifts but I look damn good as well. Would definitely recommend trying it out.
>>
Is this an alright routine?

A:
Bench 3x6
Row 3x6
OHP 3x6
Pullups 3xF
Dips 3xF

B:
Squat 3x6
Deadlift 3x5
Curls 3x8
Chinups 3xF
Leg Raises 3xF

ABxAxBx

Please respond. I'm leaving for the gym in 40 mins.
>>
>>35349373
kek
>>
Monday: Chest & Shoulders
Tuesday: Back
Wendsday: Legs
Friday: Test day, PR day, what have you
Saturday: Arms
Sunday: Shitty homegym pull-upathon
>>
Monday
>1 hour run

Tuesday
>fullbody calisthentics/gym ring

Wednesday
>Yoga

Thursday
>2 hour run

Friday
>Full body with freeweights

Saturday and Sunday
>rest
>>
>>35349774
Great as always, /fit/.
Thread posts: 19
Thread images: 1


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