Friday workout thread

diddly 1x5
low bar squats 3x10
hip extensions 3x8
leg curl superset leg extension 3x15
ab roller 3x20
i hurt my elbow benching and I couldn't do ab roller. also had to be really careful with my grip during squats.
this shit sucks, i'm gonna have to skip another upper body session tomorrow

Bench
Chinups
Ohp
Dumbbell rows
Dumbbell bench
Lateral raises
Rear delt fly's
Hanging leg raises

Bench press
OHP
Incline DB bench
Lateral raise
OH triceps extension
Tricep bar thingy pushdown

>>37767104
On a push/pull?

>>37767129
Push pull legs, indeed.

Shoulder shrugs 3x10
EZ Bar curls 3x10
That thing where you lay on the bench and hold a dumbbell over your head and raise it over your chest 3x10
Dumbbell flys 3x12
Chin-up x10
Wide pull-up x5
Narrow pull-up x5
Bench press 3x10
Shoulder machine 3x10
Lat pull downs 3x10
Behind the neck lat pull downs 3x10
Triceps extensions 3x10
Fly machine 3x10

Bike 3 miles hard gear for speed run.

>>37767172
Just letting you know that wide grip pull ups do nothing for you. They decrease the range of motion and aren't generally good for your shoulders. Wider grip =/ wider lats.

Damn this is sexy thanks for the replies famm

>>37767218

Well, shit. Thanks for letting me know. Switch them out for neutral grips?

>>37767172
Also behind the neck lat pulldowns are not good for your shoulders, either. It's a similar concept to the military press, where one puts the bar behind his/her neck. Pull ups accomplish the same thing, if not better, than lat pulldowns.

>>37767294

And here I was under the impression I was hitting my posterior delts with the behind the neck pull downs. (Thanks, old gym guy for the bad advice.)

I'll drop the behind the necks, never liked them anyway.

File: HANK HILL.jpg (27KB, 480x270px) Image search: [Google]

27KB, 480x270px

>bodyweight pls no bully

3x8 Assisted One-legged squats
3x10 inverted rows, legs bent (no pullup bar right now)
3x10 pike pushups
3x12 knee raises
3x10 standard pushups
3x10 inverted row, legs bent
20cm-decline plank, 90 seconds
side plank, 100 seconds

>cardio
>squat
>ohp
>bench
>deadlifts

2 and a half hour session

if i have the energy after il do some curls for a treat

>>37767172

whats with the volume?

>>37767344
Yeah, pretty much this is what you're doing: put your arms up as if you're holding a barbell behind your neck, basically a military press. Then push up. Unless you have flexible shoulders and good mobility, it won't feel too good.

If you want to hit rear deltoids, do reverse flyes or face pulls. What's your routine anyways? Looks like full body or something.

>>37767512

It doesn't seem like much to me. I get it all done in about 1 hour and 15-30 minutes. It's my "A" Day.

>>37767526

I swap for the face pulls for now. My routine is ABABA M-F.

B days are:

Dumbell squats 3x10
Hamstring curls 3x12
Leg press 3x12
Calve lifts in leg press 3x15
Weighted crunches x30-35
Oblique lifts 3x12
Inclined weighted sit ups 3x15
Planks 60 seconds x 3
Hip flexor stretches for Anterior Pelvic Tilt issues
Back machine (the one where you push the bar down with your back) 3x12

>>37767763

And stomach vacuums 3x 20 seconds. Forgot that one.