Routines Thread

>>37735410
well post routines fagits

What the fuck am I looking at?

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>>37735547
My routine.
I lift twice a week and do cardio 5-7 days a week.

>>37735554
What? This make no sense. You do a 5-day "split" but only workout twice a week. What the fuck is going on? I don't think you know the notation for a routine.

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>>37735575
Gotta confuse the muscles bro.
Yeah I could do the exact same routine every week or I could mix it up and get better gains.

BTN press 2x12
Barbell rows 3x15
bench 3x12
squat 1x15, 1x12*
pullovers 2x20**
curls 2x10
stiff leg deadlift 1x15***

*top weight done with 95 lbs less than 5rm (255), go up 5 lbs a workout or so, until old 5 rm is done for 15 reps. second set done with 10 lbs less
** pullovers superset with squats
***stiff leg deadlifts done with same weight as 2nd set of squats. on 15th rep, continues to hold and do some shrugs to finish them off.

to be run for around 2-3 months, for weight gain.

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>>37735816
Split your workouts into A,B, etc.
Unless you do the exact same thing everytime. Which would be a unique take id give you that.

>>37735857
its a short term thing so im fine with same stuff.

Push/A:
Bench
OHP
Weighted dips
Incline bench
Close grip bench
Rope pulldowns + pullups

Pull/B:
Deadlifts
Pullups weighted
Rows (seal/croc/seated depending)
Facepulls and back extensions
Plank and shrugs
Dumbbell rear flies

Shoulders legs /C:
Heavy OHP
Squats
Farmers Walks
Curls/Shrugs
Linear jammer
Chinups

Full body/D:
Deadlifts
Bench
Pullups
Rows
Back extensions + facepulls

Usually do this ABxCDxx and then BAxCDxx every week, thoughts? I hate squatting that's why its only there once. I add weight once I manage 3x6 on a lift

>>37735894
Youll make better gains if you confuse the muscle.

>>37735918
lol sure k

Workout A
Bench press 3X6
pull ups 3x6
incline bp 3x6
barbell raw 3x6
tricep kickbacks 3x8
concetration curls 3x8
lateral raise 3x8

workout B
bech press close grip for tris 3x8
tricep machine 3x10
hammer curls 3x10
military presses 3X10

workout C
same as the above exept
instead of pull ups chin ups
instead of barbel raw dumbell raw
instead of tri kick ups dips
and instead of concetration , regular curls

workout D
squats pyramid

>>37735957
Having multiple workouts is beneficial though. It means you hit all muscle groups harder then if you try to do it all in one.

>>37736019
sure smells like summer

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>>37736037
Post body dyel I already did.

>>37736061
>i already did
where?

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>>37736079
Did you read the OP?

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>>37736085
sorry i thought that was a fat girl. here u go

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>>37736097
>Hurr durr girls have pectorials.
also Is lanklet ottermode your end goal?

>>37736120
better than being a fatty. also get a new routine.

Finally moving on after 2 months on the shit plan my PT gave me when I signed up for the gym. Did bodyweight for 1 year before deciding I wasn't progressing any more and joined a gym. This is based on Phrak's Greyskull, what do you guys think?

Upper Body:
----A----
3x5 Bench Press
3x5 Dumbbell Rows
3x12 Triceps Pushdown
3x12 Face Pulls
----B----
3x5 Overhead Dumbbell Press
3x5 Weighted Pullups
3x12 Dumbbell Biceps Curl
3x12 Lateral Raises

Lower Body:
Squat on Mon/Fri, Deadlift Wed

Core:
Plank and Side Planks every training session

+Light sets of Chinups and Pushups throughout the day every day
2 Cardio sessions per week (either jogging 5km or 3x 200m Sprints)

>>37736182
Is your routine curls and crunches because you look like shit.
>fatty
I can loose weight you will always be a lanklet.

>>37736183
not bad. id do 1 cardio session a week tho, and no need for the pushups and pullups throughout the day

>>37736183
>Deadlifting and OHP
Good but wheres your lower pec exercises?

>>37736200
aww getting a little defensive? jokes on u im a manlet (jokes also on me for being a manlet), and i squat 2x bw

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>>37736120
POST YOUR FACE WHEN YOU REALISE YOU'RE NOT ANOTHONY BURCH

>>37736200
>i can change my appearance but you can't change yours

Fuck outta here fatty. If you can fit through the door that is, we aren't taking out the window for you.

>>37736228
>defensive
You replied to me retard. Don't try and backpedal.
>>37736097

>>37736240
Implying an otter with naturally shit shoulder and chest width can ever get swole without roids.
Wew. keep reaching faggot.

>>37736242
im sure most of people would rather be me, the 'curlbro lanklet' than a chubby guy with a pink phone thats into anime

>>37736250
Implying a hamplanet with naturally shit everything can completely reverse the damage they've done to survive past the age of 50.

Try harder son.

>>37736250
shoulder and chest width seem fine to me.

>>37735410
>deadlift is an entire workout
>only twice a week
you have no idea what you are doing, get help.

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AxBxAxx
BxAxBxx

The A/B stuff each day is supersetted.

>>37735410
>Liking black lagoon
>Liking Revy two hands unironically

Please stop

>>37736300
what are your goals?

Push:
3x5 bench press

3x5 incline bench press

3x5 db press

3x5 incline db press

3x8-12 tri pushdowns


Pull:
3x5 deadlift

2x5+ pullup/chinup

3x5 seated rows

3x5 bb rows

3x5 bb curls/hammer curls

Legs:
3x5 squat

3x8 press

3x8-12 extensions

PPLxPPL

Adding 2.2kg or 5lbs to bench, every first PPL of the week, and 4.5kg or 10lbs to deadlifts and squats every first PPL as well.

>>37736228
>i squat 2x bw
when did this become an accomplishment?
what happened to this board?

>>37736321
Kinda everything but I don't want to periodize I want to keep it simple. I want to be strong, fast, decent conditioning, and sexy.

>Shoulders/Traps/Upper back
Shrugs
Straight bar front raise
Standing military press w/straight
Seated military press w/dumbbells (arnold press when gym is empty)
Lateral raise w/dumbbells front and side
Seated Bent Over Dumbbell Reverse Fly
Lateral raise w/ bar
Plate loaded lateral raise (machine that you chicken wing to do)

>Chest/Tris
incline/decline, straight bar
Incline/decline, dumbbells
Weighted dips
Cable fly
isolateral (occasionally)
Various tris pulldowns
The exercise with the dumbbell behind your head

>Leg day
Squat lite like a bitch
Hack squat (with the machine)
Seated leg curls
Leg curls done face down
Standing calf
Sitting calf

>mid back and arms
Standing bent over rows
Bent pullup w/ dumbbell on the bench
Actual rows (string weights)
Lateral pull down, w/ straight bar
Lateral pull down w/ hands together
Standing straight bar curl
Close reach straight bar curl
Sitting curl, leaning back, with dumbbells at angle
Regular sitting curl

>Chest/Tris day repeat

I do two chest days because my pecs are horrible. I also throw in some core and lower back about once a week. Disclaimer, I look DYEL as fuck, I'm that guy at the gym with the attractive face but shit body.

A)
Pull downs
More pull downs
Bb rows
Cable rows
Db rows
Inverted chins
Core work
Bike

B)
Bb ohp
Wide grip up right row
Lateral raises
Reverse flies
Bike

C)
Front Squat
Back Squat
Deadlifts
Powerclean
Calf raises
Core
Bike

D)
Barbell curls
Ez bar French press
Ez bar curls
Skull crushers
Db curls
Db 1 arm tricep extensions
Incline db curls
Resistance band curl and tricep extensions
Forearm curls and reverse forearm curls
Bike

E)
Bb wide grip bench
Bb wide grip incline bench
Incline flies
Flies
Very light shrugs
Core
Bike

I also do postural work with bands and stretches every day to correct my upper cross. Don't buy into the overtraining meme. Unless you have absolutely shit tier testosterone, you can cardio ed without affecting gains.

>>37736207
The Greyskull LP ebook advocated doing them but yeah I'm not putting much faith on it helping much.

I just enjoy doing them, makes me feel a bit more active on the days I don't go to the Gym and that I'm getting more volume in because I'm used to full body workouts and I feel like I have energy to spare after each gym session now...

I do a 5 day split.
Every workout is different in some way but I have "main" exercises I do every workout:
1. Chest: BB Bench Press, Dumbell press
2. Back: Deadlifts, Chins, BB Rows
3. Legs: Squats/Front Squats, Stiff Deads,
4. Shoulders: OHP, Sitting dumbell press
5. Arms: Underhand grip pullups, Tricep-Dips
Then just add more accessories, high volume
Usually do 1/2/X/3/4/5/X

>>37736395
I suggest
A
Clean and jerks
Push press
Dumbbell bench
Arm stuff

B
Clean and jerk
Clean pulls
Squats
Chinups or lay pull downs

This is a bit more structured and driven towards the clean and jerk

>>37736061
>>37736097
>>37736120
>>37736182
>>37736200
>>37736240
>>37736269
lol hambeast btfo

>>37735722
>better gains
>through less frequency and less total progressive overload
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA good one, OP

>>37736120
>pectorals
There are no pectorals pictured in the OP, only sacks of adipose tissue in the breast area.

His confusion for this being a fat girl is 1000% understandable

>ITT: dyels who need to follow a legit novice program
http://www.powerliftingtowin.com/greyskull-lp/

>>37736728
Enjoy your no gains, brosplit fag
>>37735916
This is the only routine in the thread that is not shit.

You might find you get better results with a 3x a week U/L/U and slightly less volume

>>37738452
Post body dyel

>>37736425
0/10
>>37735410
1/10
>>37735816
2/10
>>37735988
5/10 Consider adding in delt training, instead of tricep isolations.

>>37736414
0/10

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>>37738527
>in the middle score wise
Not bad.bmp

>>37738511
Too lazy to take a pic, unless my autism gets rly triggered.
5,9
175lb
16% bodyfat
145x3 the press
200x6 bench
315x10 hip thrust
Only about 6 months lifting.

>>37738543
>satisfied with mediocrity.
Oh no, it is very bad

See
>>37738467

He tl;dr'd this thread

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>>37738553
>no ohp stat
>no deadlifting stat
>even shorter than me.JPEG
Kek your smaller than me
>>37738568
>mediocrity
Yeah you will be the next Arnold I'm sure

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>>37738511
>looks like an obese woman who has never lifted
>calls people DYEL
10/10, masterful b8

>>37738602
>no ohp stat
What do you think 145x3 was?
>no deadlift stat
Because people think i am e statting when i say i pull 550x3
My lifts are super imbalanced.

First time deadlifting i pulled 230x2 and people think that is a lie too.

>is 5'10
>takes manlet memes seriously
Do you take the HFF meme srsly too?

PPL

Push
Bench 3x8
Decline 3x8
Incline 3x8

Skullcrushers 3x8
Rope pulldown 3x8
Bar pulldown (gets a different head of the tricep for me) 3x8

OHP 3x8
Shrugs 3x8
Forearms 3 time rolling the weight up and down the rope.

Pull
Curls 3x8
hammer 3x8
preacher 3x8
inner grip 3x8
(might do a pyramid here depending how I feel)

Machine rows 3x8
bar rows 3x8
Lat pulldown 3x8
Pullups 3x8 with assistance or 3xf without

lateral raises frontal raises and rear delt work 3x8

Legs
Squat 3x5
Leg press 3x8
Leg extension 3x8
calf raises 3x8
Hammy curls 3x8
Might do some clamshells.

Abs every other day.


This program is shitty for strength but it's pretty decent for looking good, and that's what I care about. Might give a strength program a shot in a bit, I've only ever lifted for looks, might be fun to life for strength.

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>>37738876
.... Novice routines, even for aesthetics, all look remarkably similar to ss.

Because linear progression works best for any novice who can adapt to it. M3 more reps doesnt magically make your muscles grow, that is pure broscience.

Adding more weight to the bar allows for more progressive overload, which results in more growth.

For sure hop on a novice program and use up any noob gains you have left, then worry about a properly programmed PPL (i get better results with U/L/U though, tbhfam)

https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=bRevyyFM82w
https://m.youtube.com/watch?v=Dl8v6frDJHc
https://m.youtube.com/watch?v=nun-vSQV6wU

I wasted a good 3 months on fuckarounditis lifting like a bro until i did gslp, and the noobgains were mindblowing

>>37739066
I'm not a novice, I've been lifting for quite a few years barring breaks for injury here and there and I'm pretty pleased with my results I look pretty good. I have a buddy with a masters in a relevant field who is going to write me up a strength program if I decide I want it, I appreciate the advice though.

>>37739115
Stats?
And are you committed to ppl or would you consider a u/l/u?

>>37738501
Th-thanks

>>37739166
Nothing impressive, as I mentioned I'm rehabbing some injuries right now, left hip left knee left shoulder and right ankle are all fucked up. I learned an important lesson about stretching and general posture the hard way unfortunately. At least I still look good I guess.

Not familiar. I assume it's just upper lower upper?

>>37735410
Is PLPPLPX right for a cut?
I also do 20 min morning cardio and 20 min post training on the evening. Sundays I just walk 30-40 min fast. Calves, forearms and abs whenever I feel like doing them usally deadlifts day (Deadlifts on pull days)
Want to lose about 1.5kg-1kg a week.
Lost 6 kg like this in 5 weeks.
Thought about doing carb cycle since diet n nutrition is easy for me.

AxBxAxx, BxAxBxx
A:
Row 5x5
Bench/OHP 5x5 (Alternating)
Chin 5x5
Leg curls 3x8-12
Calf raises 3x8-15

B:
Bench 5x5
Row/Chin 5x5 (Alternating)
DB OHP 3x8-12
Squat 3x8-12
Face pulls 3x10-18

My legs don't like heavy weight I have some issues. R8 routine. I've done SL before this for 6 months. I just like doing full body and want to try to get more strength.

>>37739206
Novice routines (and strength work in general) are great for rehab...

>>37739226
Too much volume for a cut.

Kinobody has decent cutting routines. Even if he is an annoying faggot and a fake natty

AxBxAxx
BxAxBxx

A:
Deadlift 3x5
Front Squats 3x5
Bench 3x5
Cable Rows 3x8
Facepulls 3x10
Cablecrunshes 3x10

B:
Squat 3x5
Lunges 3x8
OHP 3x5
Pull Ups 3xf
Dips 3x10
Hanging Legraises 3x10-15

>>37739272
Too much strength work on A. but this is literally the best routine in this shitty DYEL summerfag thread.
I would recommend you do something like 2x5 row (for strength response) then follow it up with 3-4x6-10 chin ups for more volume.

Alternitavely, you could do what you do on B. (Alternating between chins and row) and do your 5x5

Brotip: when working in low rep sets, you pretty much maximize your strength response in the muscles being trained after the first one or two sets. So the next 3 working sets essentially are only training strength endurance and giving you more total training volume to progressively overload the muscles.

If you do something like RPT where you back down on the weight, but increase the reps after the first one or two working sets, it won't diminish or affect your strength gains, but it will allow for you to get in a bit more volume (resulting in more overload) and endurance.

But yea, routine looks good.

Have you read practical programming, or are you just not a dyel summerfag?

R8 my novice routine. No benching or dipping cause of fucked up shoulders.

>Day A:
Squat 3x5
OHP 3x8 | 80% 5rm
Deadlift 1x5

Weighted chinups 3x5
Tricep pulldowns 2x8

>Day B:
Squat 3x5
OHP 3x5
Pendlay Rows 3x5

Weighted chinups 3x5
Ab-wheel 4xF
Pipe Roll (they look lame, but them forearm gains are too good to miss out on)

>>37739438
I've read the routine tips section on the sticky as well as a few random articles on balancing volume, intensity, and frequency. That's it.

So I could make the Row 5x5 on A and then 3x8-12 or something on B and do chin 5x5 on B while 3x8-12 on A? is that what you mean? (Alternating) means I'm doing Chins one workout then Rowing the next. Just like you alternate on Greyskull LP. Just to clarify

A:
bench 5x5
ohp 8x3 @ 65%
chins 3xmax
facepulls

B:
Squat 5x5
power cleans 5x3/power snatches 6x2 (switch every week)
back raises 3x10

C:
Bench 5rm
Press 3x3 @80%
dumbbell rows 3x10
D:
Squat 5 rm
Dl 5 heavy singles
hanging leg raises

ABxCxDx

>>37739358
Novice or intermediate?
Going to assume nobice, based on deadlift sets.

For sure do 1x5, because warm up sets get heavy with this.
To start with, as your deadlift is babbyweight and your warm ups are too, probably can get away with 3x5. Once you get around 2.5pl8 you should for sure 1x5
I would trat front squats as a light accessory lift, unless strength is your only goal, not asstheddix, then squat everyday for strength, i guess. If you arent looking to compete in PL or strongman, however, probably drop that down to 2-3x10, and bump up your row to 3x5

Facepulls are unnecessary, as long as your routine is balanced (i.e. A horizontal pull for every horizontal press, a vertical pull for every vertical press), your delt strength will be balanced.
Ab isolations are also unnecessary as a novice. especially if you start to implement push press when your ohp progress starts to slow down.

https://m.youtube.com/watch?v=MpnaRG8i-o4

>>37739678
2pl8 deadlift right now. Ok that's why everyone does that. Will keep that in mind as I progress forther.

What is good for warming up and how much should I do on the deadlift? Right now I start with 40kg and just do 3-4 sets of 5-3-1 with increasing weight until I get to my workweight.

I like facepulls thu. I guess they wont hurt.

And to abs I heard that a lot. I guess I will skip them until I see I need more core strengh on my squats.

I train for pure strength btw and I like the mobility the frontsquat provides for my back squat.

A - Chest/Back

Bench Press 5x5
Chinups 4xMax
Incline Dumbbell Press 3x8-12
Barbell Row 4x8-12
Dumbbell Flyes 3x8-12
Standing Cable Pullovers 3x10-15

B - Legs/Abs

Squats 3x10
Front Squats 3x10-15
Romanian Deadlift 4x8-12
Bulgarian Split Squats 2x10-12
Planks / Leg raises / Crunches

C - Shoulders/Arms

Dumbbell Shoulder Press 3x8-12
Upright Barbell Row 3x6-10
Lateral Raises 3x12-15
Barbell Curls 3x6-10
Scott Curls 3x10-15
Weighted Dips 5x5
Tricep Pushdown 3x10-15

4-5 times a week ABC rest ABC rest, 1 year of training
>inb4 do SS

>>37739744
Facepulls wont hurt, just dont feel like you need them if you train back strength.

>>37739744
Keep doing the facepulls. You should externally rotate your shoulder at the top of the movement. This is very good prehab. Keep it up.

Can someone recommend a good PPL 5 day routine?

>>37739661
Why do sets of 3 at reduced %?

Reducing % is usually for volume work...
And what is with everyone doing bw chins x F?

Either train endurance (50pullup.com - you generally go to failure on the last set anyways so you get as much strength response and metabolic damage as if you trained to failure any other way, except you actually progress on setsxreps, so you achieve progressive overload) or train strength (3x5 chin is GOAT)

That is just my personal opinion. It irks me when people take chin up advice exclusively from rippetoe, much as i love the guy.
/rant

Why no heavy Ohp?

>>37738614
More muscle than you fag. Cutting is easy, being a skele is forever.
>>37738568
Being jelly of my broad shoulder genese
Kys

>>37740052
>good
>5 day
You know what to do...

Seriously though, what are your stats, and what are your goals?

>>37739899
This will emphasize front delt and arms since these are hit also lightly on chest/back day. If that is your goal this is a good routine. I would do ABCxULx personally so that way you get that base 2x frequency. Don't do chins to max. add weight and keep it within 3-4x8-12. This is all a lot of volume so keep the sets low and ease into it. Depends on what you're used to. Play around with the volume to see what feels right. Working a muscle when it's extremely fatigued is basically useless.

>>37740055
For my I go for 3xf because I can hardly do 3x6 Pull Ups right now. No point in adding weight. When I'm at 3x8-10 I will add weight and go 3x5. I guess thats what a lot of people do.

>>37739978
Yes. That's why I do them. Also feels great to flex the biceps in front of a mirror without looking like a total douchbag.

>>37740073
>confusing obesity for muscle
>confusing manboobs for """""pecs"""""
>has a lower FFMI than me, despite being probably 80-100lbs on me
>lifts less than me
>thinks being skinny is being skelly
This is some insane mental gymnastics to feel superior for your inability to put the fork down.

>>37740052
PPLxULx routines are in the fit sticky

>>37740100
>100 pounds on you
I weigh 213 pounds exactly. Your claiming to weigh 113?
Mad skellington. LMAOing at your life.

>>37740088
Ok, if you are novice, for sure dont worry about doing volume sets at reduced intensity.

That is for weekly progression. Weekly progression is for people who have lifted 6 months or so, and the noob gains are slowing down.

If you follow a novice program, you progress 3x a week.

So 3x the progressive overload.
3x the gains

What is wrong with tried and true novice programs?

want to lose 10kg, but keep str (roughly at ~1/2/3/4x5)

what's a good routine?

>>37740120
>only weighs 213
>is 35% bodyfat
So you literally have no muscle?
Dyel?

>>37740120
>being that fucking fat.
>only 213
Kek

You would cut down to like 155 before you lost any muscle

FULLBODY WO

Squats 3x5

benchpress 3x5

pull ups 3x(max) havent reached 5 on everyone yet

Barbell shoulder press 3x5

Bicepcurls 3x8 (cuz i love em)

Do you guys think i should add anything? Some tips etc??

doing this mon wed fri sometimes skip wed bcs of school. havent ran in to problems and it makes me eat like a beast haha

I up my weight or reps every other workout (reps till i hit 7)

Also rate? thanks guys

>>37740132
A.
Press 1x4-6, 1x6-8, 1x8-10
Weighted chin: 1x4-6, 1x6-8
Bench: 1x6-8 1x8-10
Side lat raises alternate between 2x4-6 and 3x12-15

B.
Squat 1x6-8 1x8-10
Hip thrust 1x4-6, 1x6-8, 1x8-10
Calf raises - doesnt really matter
Wrist extensor work (reverse wrist curl, forearm roller, reverse curl)

C.
Bench 1x4-6, 1x6-8, 1x8-10
Row 1x6-8, 1x8-10
Ohp 1x6-8, 1x8-10
Read delt flyes, or facepulls. Same as side lat raise.

>>37740248
Do ohp before bench, imo.

squat or deadlift (switching between those each session) 4x6
bench 4x6
ohp 4x6
row 4x6
chins 1xf
dips 1xf
and finishing the work out with two of the following exercises, switching every time:
calf raise, bicep curl, tricep extension, side lateral raise, 4x12 on these last two.
also thinking about switching the rep/sets from time to time on all exercises.

been lifting 4 months on a split but im switching to this once my cold is over, think i will do better progress. any opinions or help?

>>37740301
4x6 deadlift?
Dyel?

>>37735722
>Gotta confuse the muscles bro.
You're being ironic, correct?

>>37740248
Just do Starting Strength it's so similar and you can just sneak your curls into that at the end of every workout.

>>37740301
Lower the volume for better intensity.
1xf a shit. Do 3x6 or whatever you do with the rest of your main lifts instead.
Do either 2x8 deadlift (if you want to make no gains) or 1x5 deadlift (for all the gains)

Adding one rep wont magically trigger more hypertrophy, and adding another set just fucks recovery, without really adding any benefit that isn't negligible as fuuuark.

>>37740330
No.
Op is a living meme.

Of course he takes meme advice seriously.

>>37740120
>213lb
>not a manlet
>lifts weights
>looks fat as fuck
Pick three, fampai

Doing the Greyskull LP program. I was wondering if i could use dumbbells for the failure bench sets. I don't want to get pinned and beg for help.

>>37740490
Why not floor press?

>>37740490
Its not hard to ask someone to spot you.

>>37740327
whaddya mean? ive been doing like one warm up set and then working my way to my 5rm most of the times, usually 4 sets 3-8 reps.

is it too much?
>>37740378

what do you recommend? 3x5? or you mean removing one or two exercises?
thing is dips and chins are very taxing for me still, i can maybe do 4 chins and 8 dips

>>37740621
Wait.. You are conting your warm up sets in Your routine?
I am confus.
Just fuggin do one workset

>>37740621
If your chin max is 4, i would like Fx2-3.

But yes i meant 3x5 on chins.
Dips you could probably start adding 5lb to.