Post your routines! pic related, mine

are u roiding

>>37996873
nope.

>>37996851
do you make gains doing that

>>37996990
yes. if i wasn't seeing result I would change my routine.

>>37996851
Nice rest days m8.

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>>37997021
>muh rest day memes

every day is an active rest day. muscle groups get at least 2 days of rest before they are worked again. this mixed with eating enough, listening to my body for when it actually need a rest day and not being an enormous pussy has made this an excellent routine.

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>>37997041

arms days followed by back the next day.

>What is programming?

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>>37997110
>he thinks tired biceps will actually interfere with a back workout


how new are you?

>arms
>calf raises

You fuckin four legged animal

>>37997119
Not as new as you be this confused.

>>37997128
never heard of doing ancillary work on a low effort day?

>>37997135
strong English faggot. go back to planet fitness and leddit.

>>37997146
Post pics then m8

>>37996851
30 minutes cardio after each workout...

>not letting glycogen levels repair

Some people just don't want to make it

>>37997119
>implying they wont

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>>37997157
>compromise my anonymity to appease some obese fuckboy on the internet.

lol no thanks i don't need your validation.

>>37996851
>just fuck my cns up

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>>37996851
>Good Girl Machine
>Bad Girl Machine

Just end your life now.

>>37997176
I'm literally stating that is doesn't interfere with contracting the back effectively.

>>37997193
lmao maybe if you're up all night shitposting and don't get proper rest.

>>37997188
Cause you know your program doesn't work.

>>37997205
name one exercise that isolates those muscles specifically and as effectively. That machines effectively trains the muscles involved in a strong skating stride and strengthens the groin area for stability.

>>37997222
im done talking to you.

>>37997245
How's that 100kg deadlift treating you?

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>>37997266
last time i tested my 1rm it was 220kg

but like i said im done. shitposters gonna shit post instead of contribute.
see ya nerd

One of the most retarded routines ever made.
You are wasting your time,it has too much volume for a natty.

yiu go throw all that effort to make a spreadsheet of your routine but not to actually have an effective routine . Lmao 100% guarantee, would bet life savings that you are dyel.

>>37996851
I wrote a routine with this much volume as a joke a few weeks ago. How long have you been following it, OP?

>>37996851
You are literally doing some sort of pulling movement daily. What the fuck

Monday: Deadlift, etc
Tuesday: Upright Row, Facepull
Weds: Rope Pulldown
Thurs: Row, etc
Fri: Upright Row, Facepull
Sat: Deadlift
Sun: Facepull

Okay maybe not everyday if by "Rope Pulldown" You mean a tricep extension on the cable pulley using a rope attachment. Which you're EXTENDING, PUSHING with your triceps if you're correctly isolating. NOT PULLING

Who the fuck does good girls and bad girls just do lunges

Your routine is fucking cancer. You are trying to overtrain

>>37997694

Upright rows barely count as a pulling movement for routine purposes. Yes, they're technically a pull but they're basically all delts with a bit of traps. Likewise, face pulls are so low stress that you can basically ignore them in terms of recovery.

It's a terrible routine for a lot of reasons, but not because he's pulling too frequently.

A day
Squat 3x5
OHP 3x5
DL/RDL 1x5

Chins+Plank
Curl+Lat raise

B day
Front squat 3x5
Bench 3x5
Power Clean 5x3

Dip+Ab work
Hammer curl+RDF/facepulls

Getting back into lifting after a few months off, how's this routine? Will be a SS like progression for a bit, then I'll think about moving on. Anything you would change/add/omit?

>>37997770
Its got a lot more legs than upper body. It's pretty much just The Texas Method except not as well programmed.

>>37996851
>be at the gym for 3-4 hours every day doing endless amounts of accessories and never making any gains

You must be baiting

>>37997798

How would you change it then? It's basically SS and some access i found useful in the past (Lat raise, also chins and dips are written into SS, the only other one I added was facepulls to protect my rotator cuff, shouldn't exactly be too taxing on recovery...)

As for like the texas method the progression is linear or in that fashion, not weekly, so I'm not sure where you're getting that from? All I've done is switch squats for front squats as my Quads always lack a bit

>>37996851
Monday
Back
Seated Cable Rows 6 X 10
Bent Over Rows 6 X 10
Dumbbell Rows 6 X 10
Pull Ups 6 X F
Chin-ups 6 X F

Tuesday
Legs
Squats 6 X 10
Lunges 6 X 10
Leg Extensions 6 X 10
Standing Calf Raises 6 X F
Leg Curls 6 X 10

Wednesday
Shoulders
Overhead Press 6 X 10
Bent Over Laterals 6 X 10
Side Laterals 6 X 10
Dumbbell Press 6 X 10
Arnold Press 6 X 10

Thursday
Back
Deadlifts 10 X 10
Pull Ups 6 X F
Bent Over Rows 6 X 10
Chin Ups 6 X F

Saturday
Chest
Bench Press 6 X 10
Dips (weighted) 6 X 10
Dumbbell Bench Press 6 X 10
High-Low Cable Crossovers 6 X 10
Dumbbell Flys 6 X 10

Sunday
Legs
Squats 6 X 10
Lunges 6 X 10
Leg Extensions 6 X 10
Standing Calf Raises 6 X F
Leg Curls 6 X 10

Rep ranges of 10 are a goal. Actual reps are usually 8-12.


On one hand I know it's too high volume and I could take everything down to 4-5 sets but I'm making good gains and increasing weight steadily.

If I'm not gaining weight but I'm improving should I care?

>>37996851
nice bait

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>>37996851
Each once a week
A
2xF pullups
2xF chinups
4x5 seated concentration curls

B
4xF pushups

too lazy to lift seriously desu,just maintaining my curlbro bod

>>37998718
for B i'd do
handstand pushups 2xF
dips 2xF

and its a pretty solid upper body routine

>>37998789
i have some cervical issues unrelated to fitness so i can't really do much overhead lifting.i think handstand pushups would inflame my situation.but thanks ill add some dips.

>>37998819
maybe try some decline pushups first, if they aggravate your problems, don't do 'em at all

decline = put your feet on a couch, chair, basically elevate your feet

>>37998848
>decline pushups,do them anyway

>>37996903
Then you're dumb as fuck
That is an awful routine and you're an obvious novice

>>37997237
You don't need to isolate those you weak fuck

Just do rack pulls and barbell hip thrusts

>>37997880
Awful

Why are you writing a cookbook when you can't even boil water yet? Read the sticky

I have no idea what I'm doing.
Aren't I supposed to work chest and back the same day?

>>37998881
not necessarily. what are your goals/experience

>>37998881
there are a lot of things you can do.
You could work your whole body in the same day.
You could do Push Pull Legs (PPL) which is mostly chest+triceps,back+biceps,legs
You could do unrelated muscles,which is back+triceps,chest + biceps, legs + shoulders
And finally there's the infamous torso,limbs which is chest+back one day,arms the other,and then legs,which i think is stupid.

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>>37996851

>>37997188
Why did you post here in the first place again?

>>37998900
I don't know, I started lifting a month ago, I didn't read the sticky because there were too many words in it, so I'd just do 20 minutes of cardio on those elliptical of treadmill things, then randomly use every single machine and do the same dumbbell exercices everyone does for about an hour.
Then, I asked some dude and he pretty much told I should do this
>And finally there's the infamous torso,limbs which is chest+back one day,arms the other,and then legs,which i think is stupid.

>>37998942
rekt

>>37998956
kek,go on PPL or whole body,they're the most effective and easiest to understand.

>>37998956
google 'starting strength routine'
or 'sl 5x5 routine'
or 'fierce 5 routine'

follow one of those 3 for 3-6 months
then google 'candito upper lower' and do that for the prescribed time (i think its 6 weeks im not sure)
then do something like PPLPPL (google PPL routines and do one of em)
here's your training for the following year, year and a half.
if ur a skelly eat a lot
if ur fat stop eating a lot, eat a salad and loads of protein

>>37998958
Not at all.

My routine is super simple.
Workout A
Squat
Bench Press
BB Curls
Pendlay Rows
LTE
Calf work
Workout B
Deadlift
OHP
Ab work
Calf work

Was doing a bunch of lil isolations but I've realized I care more about increasing my compound lifts. Intermediate right now, but don't want to follow a pre made routine even though I know they work. I just like tinkering and doing my own thing.

>>37999036
do rows before curls bruv

and whats LTE

>>37999056
Lying Tricep Extensions. And I will, thank you.

>>37999036
Forgot to mention I do chin ups instead of curls every other A workout

A:
Band Face Pulls - 3x8
Weighted Ring Dips - 2x5, 1x5+
LuX Raises - 3x12
Weighted Pistols - 3x5+
Weighted BB Ab Rollout - 3xF
Weighted Pushups - 3x10
Power C+J - 5x3

B:
Pallof Press - 3x8
SGSLDLs - 2x5, 1x5+
Band Shoulder Work - 3x12
BB OHP - 2x5asc, 3x5+
Ring Core Work - 3xF
DB Rows - 3x10
Power Snatch - 5x3

AxBxAxxBxAxBxx
Bouldering Training 4x/week

All lifts include at least two warm-up sets in addition to the listed working sets.

ABCABCX
A:
Neutral grip weighted chins 3XF
Face pulls 3X15
Dumbbell rows 3XF
Lat pull-down lightweight-feel stretch
Hammer curls 3XF-as soon as I fail each set switch to normal curls to failure
Reverse curls 3X10
2 sets of 21s

B: Bench press 3XF greyskull progression
Deadlift 1XF, then some heavy singles
Incline press machine 3x12, feeling stretch on pecs
Dumbbell flies 3X15
25lb plank to failure-usually about 1.5 min
Hanging leg raises 1XF

C:
Clean and press 1X5, 1X 3, 1X1
Right now 135X5, 140X3, 145X1
Clean and press light 1XF 10 ish rep range
1 set Press-push press-power jerk, as each fails move to next exersize
3X3 power cleans
Lateral raises-3X run the rack drop sets
Front squat 1XF, 2 X 5
Close grip bench 2X F
Clean and power jerk 1X3

>>37999177
Adding stats,1 rep tested Max

Ohp:150
Bench: 190
Front squat:210
Deadlift:350

>>37999196
Not to be rude anon, but your routine seems very complicated for someone with novice numbers.

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>>37998718
do this if youre just going to do bodyweight 2 times a week

>>37999231
didnt see your shoulder problem. instead of handstands you could to planks i guess

>>37999219
Nah I get it, basically I work out for fun and ss was the most boring thing on earth for me. I'd rather have lower numbers but enjoy my workout than run ss, have to gain fat to get stronger, and not enjoy lifting.

Also I'm a 165 Lb Manlet so my numbers are actually intermediate and my press is proficient (;

>>37999262
Ah I see, well more power to you m80.

>pushups to failure, rest 4 minutes, repeat 10 times
>pistol squats to failure, rest 4 minutes, repeat 10 times
>pullups to failure, rest 4 minutes, repeat 10 times

Come at me, I don't give a fuck.

Push, Legs, Pull, Push, Legs, Pull, Rest

4-5 compound exercises for 3-4 sets
1-3 isolation exercises for 2-3 sets

exercises always varying, rep ranges always varying. kinda just go by feel. mostly just stick with free weights and cables

>>37999284
How long does this take?

>>37999177
A
chins->rows->lat pulldown->curls/face pulls
C
lateral raises last

fixing up your order of exercises a bit

>>37997880
The fuck is this

>>37999386
he doin 2 men's worth of work each day, lmao

>>37999314
About 2.5 hours

>>37999376
Lateral raises gives me a shoulder pump that makes from squats much easier

Doing face pulls before rows makes me make sure I use my lats and not my shoulder

>>37999545
Front squats *

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>>37996851
a better one

A:
> Squat (5/3/1)
> Front Squat (3x5)
> Pin Squat (3x5)
B:
> OHP (5/3/1)
> Clean and Push Press (3x3)
> Pulldowns (Pyramid)
C:
> Deadlift (5/3/1)
> Farmers Walk
> Preacher Curls (Pyramid)
D:
> Bench Press (5/3/1)
> OHP or Pushpress (3x5 @ 65%)
> Cable Rows (Pyramid)
> Preacher Curls (Pyramid)

Trying to offset T-Rex Mode
>th-thanks SS

Anyone had success with Candito's 6 week? Starting it next week.

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Ey.

>6-10 = 6 followed by 10
>3/6 = 3 to 6
>2/3 2 to 3

and obviously

> RepsxSets

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>>37996851
Your routine sucks dick nigger. Don't go lift until you read a fucking book

I'm doing 5/3/1, pic related.

Incline db press
Chin ups
Tricep ext

Leg curls
Lunges
Hanging leg raise

Dips
Db shrugs
Tricep pushdown

Leg curls
Leg press
Hanging leg raise

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>mfw every routine thread on fit for months now is dyel newfags doing their made up terrible routines

>>38001983
>for months now
>not forever