Routine General

Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′
glute brigde barbell 3x12
standing cable crunch 3x15


i skip leg days

Upper/rest/Upper/rest/Upper/res/Upper/rest/...

Workout A run c25k week 4, 70-100+ pushups, 3 one minute planks for both sides and front abs, 197 situps, 70-100+ pike pushups

Workout B 97-135 2-count walking lunges, 229-290 squats, 124 2-coumt mountain climbers, planks like Workout A

>>38028153
Forgot to mention this is 6 days a week

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>>38027633
SS
GOWAD
masturbation
just crying

Squat 3X5
Bench/press 3X5
Power clean 5X3

Squat 3X5
Bench/press 3X5
Deadlift 1X5

AxBxAxx
BxAxBxx

I'm looking for a 3-4 day a week hypertrophy nased routine. My first two workouts of the week will be in the AM before work so I need to be in and out in about an hour.

>>38027633
It won't be the same without her

Anybody have the tm splits in the sticky ? I wanted to try a couple but the site is down now

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Is that trappy in the OP pic?

>>38029622
that pic is so fucking cozy holy shit

2 rest days a week, workout 5 days a week

gonna buy a pullup bar soon and add those

A (chest-triceps-shoulders)
PPPU 3x8
weighted dips 3x8
dumbbell flyes 3x8
dumbbell bench press 3x8
dumbbell shrugs 3x8
db ohp 3x8
lateral raises 3x8
skullcrushers 3x8
db squats 3x8

B (abs-biceps-back)
planks 3x45"
crunches 3x15
leg raises 3x15
stomach vacuums 3x45”
dumbbell row 3x8
curls 3x8
hammer curls 3x8

rep range: 8-12

Push press
Squat
Hammer curls

Bench
Diddly
Dips


Abxabxx

I made it up myself to go with my busy work schedule. I mess around with a lot of pull ups whenever i get the chance too.