Routine bread

A: Push with squat
B: Pull

ABxABxx

>>36482529
A
Front Squats 3x6-8
Bench 3x5 +1kg
OHP 5x5
Weighted Dips 4x6
Lateral Raises 3x8-12

B
Snatch High Pulls 3x3
Weighted Chinups 3x5 +1kg
Barbell Rows 3x5 at 80-90%
Lat Pulldowns 3x8-12
BB Curls 3x8-12

C
Squats 3x5 +2kg
Clean Pulls 5x3
Romanian Deadlifts 3x6-8
Hanging Leg Raises 3x8-12
Cuban Press 5x3

x

D
Power Snatches 6x2 90-100%+1kg (ramping sets)
Snatch Grip deadlift 5x3
Bench 3x5
Push Press 3x3
Weighted Dips (light) 3x6-8

E
Squats 3x5 at 80-90%
Weighted Chinups 3x5
Barbell Row 3x5
Cuban Press 3x3
BB curls 3x8-10

x

bump cmon guys does anyone around here actually lift?

A:
Bench 3x5
OHP 3x5 (alternate first every-other A workout)
Incline DB press 4x8 (on days I do bench first)
Arnold press 4x8 (on days I do OHP first)
Dips 4x8

B
Squat 3x5
BB rows 3x5
DL 1x5 (only DL every-other B)
Seated Rows 4x8 (only on days I don't DL)
Pullups 4x8

ABxABx...

PPLPPLx master race reporting in

>>36482529
Monday: Chest and Shoulders

Overhead Press 4 x 8-10
Upright Row 4 x 8-10
Lateral Raises 4 x 8-10
Shrugs 4 x 8-10

Flat Bench 4 x 8-10
Incline Bench 4 x 8-10
Flat Flies 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Tuesday: Legs and Arms

Squats 4 x 8-10
Standing Calf Raises 4 x 8-10
Lunges 4 x 8-10

z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Wednesday: Back

Deadlifts 4 x 8-10
Bent over rows 4 x 8-10
Bent over dumbell rows 4 x 8-10
Pull ups 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Thursday: Rest
-----------------------------------------------------------------------------------------------------------------------------
Friday: Legs and Arms


Squats 4 x 8-10
Standing Calf Raises 4 x 8-10
Lunges 4 x 8-10

z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Saturday: Rest
-----------------------------------------------------------------------------------------------------------------------------
Sunday: Arms

z bar curls 4 x failure
concrentration curls 4 x 8-10
hammer curls 4 x 8-10
-----------------------------------------------------------------------------------------------------------------------------
Core Workout:
hanging leg raises 5 x 10
plank 3 x failure
weighted side bends 4 x 12
------------------------------------------------------------------------------------------------------------------------------

I do one warmup set of about 12 on every lift.
I also do core everyday, except rest days

Please r8 and h8 or whatever.
Advice is welcome.

File: 1437039387955.jpg (49KB, 541x498px) Image search: [Google]

49KB, 541x498px

Standard push/pull split mustard race.
Anyone making his own brosplit, just stop being retards. Thank you.

ULULxFBx masterrace reporting in
>hit each bodypart 3 times a week
>5 workouts per week
pretty good

>>36482529

fuckers didnt look very hard
>>36468595