MY WORKOUTS LAST LONG TIME
ABxAB A:Push B:Pull
5x5 Bench
5x5 Squat
5x5 Overhead Press
4x12 Dip Machine / Dips
4x10 Skull Crusher
4x12 Flys
4x12 Tricep Pushdown
4x12 Reverse Grip Triceps Pushdown
3x10 Pull-ups
5x5 Deadlift
4x10 T-Bar Row
4x12 Shrugs
3x12 Biceps Dumbbell Curl
3x12 overhand curl
3x12 Hammer Curl
3x12 Dumbbell Front/Side/Back Delts
3x10 Calf Raises
Planks
Abs
I am also wanting to add SWIMMING for a couple hours after the workouts
But won't I miss my 1 hour best hour time frame to EAT if I go swimming?
>Workout takes 1h30min-2h
>Swimming Laps 1-2h
>Cant eat before swim
>Eats 2hours after weightlift workout
>Lose all gains cause no food
>I don't know how I should fit all this in my ass
This workout is pretty bad unless you are on the bicycle.
>>37994320
i do the same thing, push and pull which is basically chest tris shoulders, and the pull day is squats/back/bi's im makin steady gains on it doe, ohp went from 145x4 to 155x5 in like 3 weeks
>>37994337 Tehee forgot space
A:
5x5 Bench
5x5 Squat
5x5 Overhead Press
4x12 Dip Machine / Dips
4x10 Skull Crusher
4x12 Flys
4x12 Tricep Pushdown
4x12 Reverse Grip Triceps Pushdown
----
B:
3x10 Pull-ups
5x5 Deadlift
4x10 T-Bar Row
4x12 Shrugs
3x12 Biceps Dumbbell Curl
3x12 overhand curl
3x12 Hammer Curl
3x12 Dumbbell Front/Side/Back Delts
3x10 Calf Raises
Planks
Abs
>>37994320
You should put some weight on the bar doing compounds so you don't spend three hours a day in the gym and turn into a fitness sperg.
>>37994379
I put as much weight as I can on the 5x5, I struggle on the last rep of each set.
https://www.youtube.com/watch?v=ZHiYfhk9ro4&index=21&list=LLC4ap26zpoZ7hSIvvrESKQA
https://youtu.be/WPVv-Jjb0wQ?list=LLC4ap26zpoZ7hSIvvrESKQA&t=78
https://www.youtube.com/watch?v=8W4AHSviFlY&list=LLC4ap26zpoZ7hSIvvrESKQA&index=56&spfreload=5
https://youtu.be/zK1mLIeXwsQ?list=LLC4ap26zpoZ7hSIvvrESKQA&t=45
https://gyazo.com/75702eeb15df5177ccd4ba50cc3b5065
>>37994756
https://youtu.be/xwpj9UANXo4?list=LLC4ap26zpoZ7hSIvvrESKQA&t=22
https://www.youtube.com/watch?v=nWi78UHCuv4&index=199&list=LLC4ap26zpoZ7hSIvvrESKQA
This pic is like 3 and a half months in but I would like to add a forearm workout