Routine Rate Thread

>>38375008
Also doing candytoes program.
Doing strength/power so my routine goes ulxulxx

Lower
Squat 3x6
Deadlift 2x6
Calf Raises 3x 8-12

Upper
Bench 3x6
BBRow 3x6
OHP 3x6 (felt 1x6 too little)
Pull up (or Chin up on the second Upper day) 3 x10 (see above)
Curls 3 x 8-12
Shrugs 3x8

>>38375101
I'm not very familar with the strength/power but your routine seems pretty solid. Have you been seeing good progression on your lifts?

File: 178076-thumbs_up.jpg (8KB, 320x299px) Image search: [Google]

8KB, 320x299px

New to lifting, not sure which routine this is, built it off recommendations. Might change it eventually, want to bulk up and go bear/fridge mode.

>Monday
Squat 5x6
Bench 5x6
Barbell Row 5x8
Calf Raises 6x15
Weighted Crunches 4x10
Dips 4x10

>Tuesday
Cardio
Abs (leg lifts, crunches, lizard walks, etc)

>Wednesday
Deadlift 6x1
Overhead Press 5x4
Barbell Curls 3x10
Tricep Curls 3x10
Calf Raises 6x15
Weighted Crunches 4x10

>Thursday
Cardio
Abs

>Friday
Repeat Monday Routine

>>38375367
Youve got rows to balance out bench, thats good, but add in some pullups to balance out overhead press.

Also
>tricep curls

>>38375008
Im running very similar to you OP.
Change Tuesdays dumbbell row to barbell row. Compliments the 'strength day' better.

Also I would bench twice a week. I seem to make more progress doing that anyway.

Just Training Compounds, but can't do overhead press yet because my shoulders are the weakest part of my body and my form is terrible.

3x5 Squat
3x5 Bench Press
3x5 Deadlift
3x5 DB shoulder press
3x5 DB lateral raises

Doing it 3 times a week.

>>38375416
I think he means a curl where you have a pronated grip and it works your tricep

>>38375008
Started the same routine this week after doing the 6 week one senpai.

The second lower body hypertrophy day killed me, I couldn't get all the way through. Next time though. Expecting major gains

>>38376741
>>38376754
> swedecucks
> rising up to their bbc overlords
lol

>>38375416
Not him, but what exactly do you mean by 'balance out'?

Gonna start on monday Jim Wendler's 5/3/1
Any opinion on this program? Or experiences...

>>38376870
So one muscle group doesn't grow out of proportion to another so you don't fuck up your posture and appearance

Alright, I'll start with something like OP's or maybe Starting Aesthetics, but I'll also do some HIIT. Am I supposed to run HIIT and lift the same day? I mean, first lift, then HIIT?

File: 1471038036931.png (246KB, 1136x717px) Image search: [Google]

246KB, 1136x717px

xAxBAxB

A:
Bench Press
C&J
Deadlift
Tricep Dips
Corework+Mobility Stretching

B:
Snatch
Squat
Shoulder Press
Pull-Ups
Corework+Mobility Stretching

On my off days I normally go for bike rides and I ride 6 miles to and from the gym for that sweet, sweet leg warm-up.

>>38376811
Do Hammie strength one day and quad hypertrophy the same day. Then next leg day do quad strength and Hammie hypertrophy. You split it up. This is the only way to go desu

Push
Squats 3x5
Barbel Bench press 3x5
Dumbbell shoulder press 4x8
Weighted dips 3xF
Cable Crossover 3x12
Skullcrusher 3x12

Pull
Deadlift 1x5
RDL 4x8
Bentover row 4x8
Weighted Pullup 3xf
Lat pulldown 3x12
Dumbbell curl 3x12
ABXABXX

How does this look lads?

File: 1471229845106.png (119KB, 664x612px) Image search: [Google]

119KB, 664x612px

>>38375008
R8 and h8. Just finished my first week and I'm liking it. I decided to stray away from weights and do a mix of bodyweight and weight training.

>>38375008
A:
C&J
Clean Pull
High bar squat
OHP
Incline Press
Upright row
Ring Dips (skill work)
Crossover

B:
Low Bar Squat
Deadlift
Weighted Pullups
Pendlay Row
Front rack lunges
RDL
Ring pull ups and/or rows with false grip

C:
Snatch
Snatch Pull
F.Squat
Weighted dips
Incline cable Skullcrushers
Rope extension
Barbell Curl
Incline Curl

D:
Paused F.Squat
SLDL
Bench Press
CGBP
Ring Dips
LTE
Cable ext

E:
Paused High Bar Squat
Power Snatch
PowerClean and Jerk
DL
Goblet Squat
GHR
Barbell Curl
Hammer Curl

F:
Lowbar Squat
Gymnastics skill work
MetCon

A
Squat 5x5
Military press 5x5
Chin up (the one with palms facing away from you, idk the name) 5x5

Squat 5x5
Bench press 5x5
DB rows 5x6

Usually add accessory stuff as needed, don't bother with dead anymore

File: share_-1306946770.png (43KB, 480x675px) Image search: [Google]

43KB, 480x675px

Doing SL plus accesories, any critique welcome
190cm 87kg
I know I'm pretty weak

AxBxAxx
BxAxBxx

A
5x5 squats
5x5 flat bench
5x5 row
3x8 dips // 3x10 inclined dumbbell press
3x10 tricep extensions

B
5x5 squats
5x5 ohp
1x5 deadlift
3x10 supinated curls

>>38378027
what the fuck happened to your squats

>>38378084
I saw this x ray of my back and decided to be a pussy
>>38377840

>>38378108
You didn't know that you had screws in your back until you saw an x-ray?

>>38378795
i had not thought about how big it was and how fucked i will be if something breaks or comes off

a cheeky 2 plate squat is still 100kg

>>38376966
Progress is slow but extremely consistent. You better be almost or at an advance level in your lifts if you punch them in symmetric strength or you're gonna waste your time. Skip the deload week unless you feel you need to take a rest week.

>>38378795
The human body is a mystery

File: tumblr_nxp9tsiUL51r7z66ao7_500.jpg (161KB, 500x674px) Image search: [Google]

161KB, 500x674px

>>38376966
IMO you shouldn't do Jim Wendler's 5/3/1. Wendler didn't use the program to get stronger. He just invented the program as a way to maintain some strength as he left the sport of powerlifting. I did 5/3/1 for a while and felt like only 1 bench day, 1 squat day, and 1 DL day per week wasn't enough volume to get stronger. If you are an intermediate lifter I would recommend MadCow or Candito's 6 week program. (When you're done with either one of these programs switch to a lighter hypertrophy program for about 6 weeks before you try it again to avoid getting burnt out/injury).
Candito:
http://www.canditotraininghq.com/free-strength-programs/
MadCow:
http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm#File Download

>>38378108
AxBxAxx
BxAxBxx

A
5x5 Squats
5x5 Bench
5x5 Row

B
5x5 Squats
5x5 Overhead Press
1x5 Deadlift

>>38378108
>>38379617
Oops didnt meant to reply to you

>>38379490
If you're truly advanced, you're not going to be putting 10lbs on your lifts every four weeks.

531 is intermediate.

>>38375101
I'm following his 6 week plan but I've been doing each week for three weeks in a row them moving on. Not really sure if its working yet but I'd like to at least finish all 15 weeks before I change it up.
Upper
>Bench
>Incline Bench @ 3x6
>Dumbbell Row/T Bar Rows
>OHP
>Pull Ups/Chin Ups + Dips
>Then 3 to 4 shoulders + triceps or chest + biceps memes
Lower
>Squat
>Deadlift
>Legs or Back memes
>Calves and Forearm/Grip strength memes

Stats are 5'11 170 lbs
>OHP: 135x4
>Bench: 225x5
>Squat: 315x5
>DL: 315x5

>>38379958
Totally forgot to add my reps but main lifts are laid out in the Excel sheet you follow.

The stuff I add I usually do 3x6 or 3x10. I do weighted pullups/dips to failure x2 with one bodyweight warmup set. For arms and other memes I usually superset two lifts @ 2x12 or do 3x12/10/8

ACBCACx
BCACBCx

A
Squats 3x5
OHP 3x5
Deadlift 3x5
Pull Ups 3xF
Hanging Leg Raises 3x10
Dumbbell Hammer Cur/Barbell Curl 3x8

B
Squats 3x5
Bench Press 3x5
Power Clean 5x3
Chin Up 3xF
Hanging Leg Raises 3x10
Barbell Calf Raises 3x12

C
Jogging
Stomach Vacuums

Basically SS with accessories and cardio. Not very experienced, so any feedback would be nice.

Very noob lifter

>A
Squat 5x5
Benchpress 5x5
Rows 3x8
Shrugs 3x10
Tricep Extensions 3x10
Bicep Curls 3x8

>B
Squat 5x5
Deadlift 1x5
OHP 5x5
Rows 3x8
Tricep Extension 3x10
Bicep Curls 3x8

AxBxAxx
BxAxBxx

I started on ICF 5x5, but pretty much got rid of some of the accessories due to time restraints.
I do mobility exercises and planks on my rest days.

File: image.jpg (70KB, 311x869px) Image search: [Google]

70KB, 311x869px

>>38375008
>>38375101
Ayy lmao fellow bros running candytoes LP

I'm doing strength/control so we got all three in this thread. Pic related

Really feel like the pause variations have helped overall. Was stuck at 155 bench for the longest time before I started doing Spoto press/pause bench. Now it's moving up slowly but surely.

pause squats and paused deads are most definitely some form of mental torture, but they've helped loads with form.

Monday - Legs
Back Squat - 3x5 one week, 3x8 the next
Leg Press - 4x8-10
Leg Extensions - 3x10-12 (drop set from hell on last set)
Dumbbell RDL - 4x10
Lying Leg Curl Machine - 4x10 (drop set on last set)
Smith Calf Raises - 4 pyramid sets, with dropset on last set
Tuesday- Chest
Dumbbell Incline Press - 4x6
Dumbbell Flat Press - 4x10
Chest Press Machine - 3x12
Incline Cable Flys supersetted with dips - 4 x 12
Cable Crossovers - 3 x 12 (dropset on last set)
Wednesday - Rest
Thursday - Back
Deadlifts - 3x5
Weighted Pull-ups - 3x8-10
Underhand Pulldown - 3x8
Cable Seated Row - 1x6, 2x10
Dumbbell One Arm Row - 3x8
Dumbbell Pullover- 3x12
Friday - Shoulders and Traps
Seated Dumbbell Side Laterals - 4x12
Cable Side Laterals - 4x12
Wide Grip Upright Row - 3x10 (dropset last set)
Shoulder Press Machine - 3x6
Dumbbell Arnold Press supersetted w/ plate raises - 3x12
Cable Facepull - 4x15
Reverse Pec Fly Machine - 3x12 (dropset last set)
Smith Machine Shrugs - 4x8 (dropset last set)
Saturday - Arms
Preacher Curl Machine - 3x8
Incline Bench Dumbbell Curls - 3x10
Cable Rope Hammer Curls - 3x12 (Dropset last set)
EZ Bar Reverse Curls - 3x8
Decline Close Grip Bench Press - 3x5
Dumbbell Overhead Extension - 3x10
Dumbbell Skullcrushers Neutral Grip - 3x12
Cable Pushdown - 3x10 (Dropset last set)
Cable Wrist Curls - 4x15-20 (Dropset last set to complete failure)
Dumbbell Reverse Wrist Curls - 4x15
Sunday - Rest/Bodyweight Ab Exercises/Optional Cardio

>>38380333
You on roids bud?

ABxABxx

A:
Squat 5x5
Pull Up 5x5
Dip 5x8
Barbell Curl 2x10
Leg Press 3x10
Bench 5x5

B:
Front Squat 5x5
Row 5x5
OHP 5x5
Deadlift 3x5
Leg Raises 3x15

Can somebody give me feedback please? I've been lifting for a little over a year and was thinking about mixing it up, but I'm not quite sure what to do.

A
Squats 3x5
Weighted dips 3x5
Light DLs 3x5
Pull ups 3x8

B
Squats 3x5
OHP 3x5
DL 1x5
Chin ups 3x8

AxBxAxx
BxAxBxx

File: image.png (206KB, 474x528px) Image search: [Google]

206KB, 474x528px

>>38380419
>weighted dips

>>38375008

All of them are 5x10 moderate weight
Last set of each is usually hell

>ABCx

>A: Legs and Shoulders
>OHP
>Front and Side Shoulder Raises
>Arnold Press
>High bar Squats
>Calve Raises

>B: Back and Biceps
>Diddy lift
>Weighted upside down pull ups
>BB Shrugs
>Weighted Pullups
>BB Curls
>Leg lifts and Crunchy Frogs and Ab roller (Superset)

>C: Chest and Tris
>Flat Bench
>Weighted Dips(HUEHUEUH)
>DB Flies
>Tricep kick backs
>Push ups till failure

>>38377647
Are you a big guy?

>>38380368
Do madcow 5x5 if you are strong and keep the pull-ups and dips as accessories

>>38376966
There are a buttload of ways to do 5/3/1. Which one are you looking at?

Monday
Box Squat 5*5
Ohp 5*5
Bent row 5*5
Weighted dips 5*5
Shoulder press 3*5
High bar squat 3*5
Skullcrushers 3*8
Cable row 4*15

Wed
Box Squat 3*3
Ohp 3*3
Diddy 1*5
Weighted dips 3*3
Shoulder press 3*5
High bar squat 3*5
French press 3*6
Cable row 4*15

Friday
Box Squat 1*1
Ohp 1*1
Diddy 1*1
Close grip incline 1*1
Weighed dips 3*5
Shoulder press 3*5
Smith squat 3*10
Skull crushers 3*8
Cable row 4*15

Currently on a cut so I just go to the gym, Do the Big 3 3x5 and some L sit pullups or weighted ones and a muscle up or two, some neck bridges and a 10/20 min walk and in out 3 times a week on about a 1.2k kcal deficit. Howm i doing bros

Monday
Box Squat 5*5
Ohp 5*5
Bent row 5*5
Weighted dips 5*5
Shoulder press 3*5
High bar squat 3*5
Skullcrushers 3*8
Cable row 4*15

Wed
Box Squat 3*3
Ohp 3*3
Diddy 1*5
Weighted dips 3*3
Shoulder press 3*5
High bar squat 3*5
French press 3*6
Cable row 4*15

Friday
Box Squat 1*1
Ohp 1*1
Diddy 1*1
Close grip incline 1*1
Weighed dips 3*5
Shoulder press 3*5
Smith squat 3*10
Skull crushers 3*8
Cable row 4*15

Can anyone give me a routine where I can advance my squat and bench rather quickly? Currently I can bench 225 for 2 reps, and squat 315 for 1 rep. I'd like to get 5-8 reps for each of them by the end of the year, if that's even possible.

I'm essentially doing 5/3/1 BBB, but would like some advice, what I'm currently doing is
Monday:
5/3/1 Squats
5x10 Squats
3xf Hanging Leg Raises

Tuesday:
5/3/1 OHP
5x10 OHP
5x10 Kroc Rows
3xf Chinups

Thursday:
5/3/1 Deadlifts
5x10 Deadlifts
3xf Hanging Leg Raise

Friday:
5/3/1 Bench Press
5x10 Bench Press
5x10 Close Grip Bench press
3xf Dips

My question is, what could I add to squat and DL days, it feels like I'm doing too little for legs, but what could I add, if my equipment consist of pretty much just a bench and squat rack.

>>38375008
PUSH
High-bar squat 5x5
OHP 3x5
Incline DB press 3x8
Chest fly 3x8
Triceps extension 3x8
Hanging leg raise

PULL
Pendlay row 3x5
Cable row 3x5
Half T raises 3x10
Deadlift 3x5
Shrug 3x5
Decline sit-up

thinking about starting this. My physio told me my traps are weak so im trying to emphasize them

A / Monday
Squat
Overhead Press
Chinups
DB Benchpress

Bicep Iso
Tricep Iso
Abs

B / Wednesday
Deadlift
Benchpress
Rows
DB Shoulderpress

Bicep Iso
Tricep Iso
Abs

C / Friday
Front Squat
Romanian Deadlift
Incline Benchpress
DB Rows

Bicep Iso
Tricep Iso
Abs


Not that bothered about piling on as much weight as possible anymore so progress is less structured than it could be. It's either straight sets with a new working weight, more volume or just ramping up to a new max set. It's fun, full body is such a satisfying workout.

File: ed7.jpg (47KB, 596x628px) Image search: [Google]

47KB, 596x628px

>>38375008
>pull up
>1x6

Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday, Repeat:
Sqats:
Warmup empty bar to one plate
Sets of 5 up to working weight
Triples to failure
Work back down to empty bar
Accessory work (upper body)

File: 1451543801267.png (670KB, 486x466px) Image search: [Google]

670KB, 486x466px

>>38380507
yes

>>38380295
I'm stuck at around that weight as well. Im doing SS.
If i wanna start doing spoto or paused should it substitutr bench or be an accessory?

Izzy's programme, the second stage. Just finished PNP1.

PNP1 progress:

Squat: 115 - 155
Bench: 70 - 87.5
Deadlift: 150 - 190

File: PNP2.jpg (69KB, 436x566px) Image search: [Google]

69KB, 436x566px

>>38380928
Forgot image.

>>38380947
Progress?

>>38380928
Didn't know Izzy was popular around these parts.

>>38380358
I wasn't aware you had to be on roids to do high volume. you sound like on of those faggots who do an upper body/lower body split, with each muscle getting hit maybe twice a routine, and then complain about a lack of gains. high volume master race

>>38381004
See post above. I've just started PNP2.

>>38381013
I like that his routines are:
1. Specific to powerlifting
2. Slowly increase volume over time
3. Have RPE built into them

>>38381178
His routines are the Internet routines but modified and geared towards PL. I am not saying it's bad, just keep it into consideration. I like the guy - at least he managed to expose me to more ways to train than just what is thrown around at forums.

>>38376484
>3x5 deadlifts three times a week
Boi

File: 1417070551684.jpg (86KB, 500x484px) Image search: [Google]

86KB, 500x484px

pls no bully.

Workout A
3x5 Squat
3x5 OHP
1x5 Deadlift
3x5 Weighted Chest Dips
3x5 Zottman curls (Semipronated)
4x8 Grip crush-Wirst Roller
4x12 Calf raises

Workout B
3x5 Front Squat
3x5 Bench Press
3x5 Hip trust
3x5 Weighted chin up
3x5 Face pulls
3xf Plank
3xf Reverse crunches
3xf Sit up with twist

AxBxAxx BxAxBxx

>routine thread
>no one posts any form of progression
You guys are literally missing the most important part of a routine.

Day 1
>Squat: 3 x 6
>W. Dips: 3 x 6
>DB row: 3 x 6
>Hammer Curls: 3 x 6
>French Press: 3 x 6

Day 2
>Snatch Grip Low Pull: 4 x 5
>Power Clean: 5 x 3
>Push Press: 5 x 3
>Back Extension: 3 x 15

Day 3
>Squat: 4 x 10
>W. Dips: 4 x 10
>Chinup: 4 x 10
>Incline DB curls: 3 x 15
>CG Bench Press: 3 x 15

Day 4
>Clean: 3 x 3
>Overhead Press: 4 x 8
>Snatch grip hanging high pull: 4 x 5
>Hanging Leg Raises: 3 x 15

R8 pls

>>38381548
Day 1, 2, & 4 I move up weight when the rep ranges are fulfilled.
Day 3 I use about 70% of my 1rm on each lift.

>Push

Bench 4x6
OHP 4x6
Incline bench 3x8
Lateral raises 4x12
Cable flys 4x12
Overhead tricep extensions 2x12
tricep extensions 2x12

>Pull

Pull ups 3xfailure
Seated Rows 4x8
close grip lat pull down 4x10
Face pulls 4x12
Curls 4x12

>Legs
Squats 3x6
Deads 3x5
Dumbbell Lunges 3x6 each leg
Leg Extensions 4x12
Calf Raises 4x15

>PPLxPPLx

Sunday - Volume day
>5x5 squats at 80% 5RM
>5x5 press at 80% 5RM (swap bench and OHP weekly)
>3x5 deadlifts at 80% 5RM

Tuesday - Density day
>1x3 press, rest 30s, repeat for ten minutes (swap OHP and bench weekly) at <=70% 5RM
>1x3 pendlay row rest 30s, repeat for ten minutes

Thursday - Intensity day
>1x5 Squat at 101.0% - 101.5% more than previous 5RM
>1x5 press at 101.0% - 101.5% more than previous 5RM (swap bench and OHP weekly)
>1x5 deadlifts at 101.0% - 101.5% more than previous 5RM

File: 1281047464645.jpg (23KB, 340x251px) Image search: [Google]

23KB, 340x251px

Monday

Screaming 3x3
lying down in the shower 1x1
Eating spoons of fireants 3x5

Wednesday

Putting an unloaded gun in my mouth and pulling the trigger 10x3
More screaming 3x3
Walking the dog and dumping bags of my own poo in place of his 2x3

Friday

Closing my eyes for 10 seconds at a time while driving down the high way 3x5
Attending BLM meetings in elaborate blackface 1x1
Throw garbage at hipsters 10x10

File: tmp_12041-Screenshot_2016-08-20-17-21-201372416748.png (136KB, 1080x1920px) Image search: [Google]

136KB, 1080x1920px

>>38378027
Going easy on squats now.

>>38378027
you look like me a half year ago, let me guess squats have been hurting you so you deloaded? Try low bar squatting its only way my lanklet legs will squat anything higher than 150lbs - mine is at 250 right now with a diddy of 300.

>Also dat body weight line
EAT MOAR

File: Screenshot_20160820-100639.jpg (110KB, 1305x720px) Image search: [Google]

110KB, 1305x720px

>>38382325
eating ants is a good way to hit your protein breh

>>38380900
Its going to be an accessory because you won't be able to push as much weight. I'd aim for 8-10 reps but I think its only good for fixing you ORM if you bounce it off your chest so I would do it maybe every other week or something once you get over 225 lb bench AND start seeing that problem. I ain't an expert on it though so you might as well watch all his vids on it and decide for yourself.

>>38380755
>Front Squats
>Lunges
>RDL

>Snatch-grip DL variation

Please tell me I'm not fucking up /fit/

>AxBxCxx

>A
Flat Bench Press 5x5
Incline Bench Press 5x5
Pec Flys 4x10
Cable Crossover 4x10

Cable Tricep Extension 4x10
BB Skullcrushers 4x10
Close Grip Bench Press 4x10 (Light)

>B
OHP 5x5
BB Front Raises 4x10
DB Lateral Raises 4x8

Deadlift 2x5 (70%), 2x5 (80%), 1x5 (100%)
Squat 4x5
Seated Leg Curl/Extension 4x10

>C
BB Row 4x6
T-Bar Row 4x10
Lat Pulldown 4x10
Hammer Strength Row 4x10

Standing BB Curl 4x10
Larry Scott Curl 4x10
DB Hammer Curl 4x8
Wrist Roller (4 sets)

After all workouts I do:

Cable Crunches 4x20
Ab Crunch Machine 4x20
Hanging Leg Raises 3x10

R8 my intermediate level routine to get into strongman style lifting?

>Monday
3x5 Squat
4x4 Zercher Squat
3x12 Power Cleans
4x100ft Farmer's Walk

>Wednesday
3x5 Bench Press
3x90s DB Press
4x5 Chinup
4x5 Lat Pulldown

>Friday
3x5 Deadlift
4x5 Rack Pulls
4x5 Push Press
4x5 Seated Cable Rows

It's a routine I made with each of the powerlifting exercises, "Strong in 7: 7 lifts for the non-strongman" on bodybuilding.com, and threw in lats/rows because it didn't seem middle back intensive enough.

What do you guys think of this?

Just got back in the gym a couple weeks ago and been doing this. Tried SS and SL variations before but my bench was lagging. Hopefully benching 3x a week will help. Liking it so far.

Btw I still just do 3x5 squats and 1x5 deadlifts as I'm at intermediate weights for those

File: SKruJBF.png (31KB, 481x584px) Image search: [Google]

31KB, 481x584px

>>38384314
forgot image

Incline straight bar
Incline dumbbells
Decline straight bar
Decline dumbbells
Weighted dips
Cable flys
Tri pull downs front
Tri pull downs side
Behind the head tris

Shrugs
OHP straight bar
OHP dumbbells
Lat raise side
Lat raise front
Reverse fly

Squat
Leg press
Leg hamstring extensions
Face down leg curls
Standing calf
Sitting calf

Yates row
Bent rows w/ db
Seated rows w/ cable
wide grip lat pull down
close grip lat pull down
Standing curls
Preacher curls
Sitting curls
Bent curls

4 sets each. Core thrown in randomly. I enjoy high volume.

>>38384114
So basically a fucktonne of back.

>>38384063
IMO do front lateral raises with dumbbell, also maybe make leg its own day? D day? No idea. Otherwise you're doing deadlifts on shoulder day which kind of sounds painful.

Both A and C routines are good.

>>38382286
>virtually the same thing every routine
Ok.

>>38381603
>push / pull terminology bullshit
Just not a fan.

Pure coincidence I've split similar.

>>38381348
>legs, shoulders, back, chest all on one day
>then again with different exercises
For why?

>>38381159
Even I'm on some sort of testosterone manipulation... I doubt I'd be able to finish some routines I do without creatine:
Lateral raises, front and side
Over head press
Steep incline press
Incline press
Flat db press
Decline press
Dips
Whatever tri I feel fucked to do
Shrugs

That's 44 sets. If I'm only taking one minute breaks I'm pretty fucked after that. Truthfully, I only do that if I can't get to the gym much.

>>38380740
You can train big muscles 3x per week but you didnt hear that from me or else these guys will come up with like" muh regenaration!" ive never hit a plateau

>>38380187
power cleans shouldn't be attempted by beginners.

>>38384554
I train 6 times a week best of times and I've already hit an over head press plateau. You're full of shit.

>>38384348
I don't see how that will work at all for your presses. doing both bench and press heavy 3 times a week will make you stall very quickly.

>>38384314
>Btw I still just do 3x5 squats and 1x5 deadlifts as I'm at intermediate weights for those
I think you're confusing "intermediate" on strength standards with "intermediate" in terms of training advancement. they have nothing to do with each other

File: Screen Shot 2016-08-20 at 10.50.42 AM.png (158KB, 579x673px) Image search: [Google]

158KB, 579x673px

Been doing it for about a month now

>>38384673
It's a beginner program, not meant to last ages before stalling. Just getting as much frequency in as possible which is important for novice lifters. Not going heavy 3x a week anyway, it alternates. Look at the rep ranges & the section at the bottom.

Please explain the difference between them then. My squat and dl are a bit unbalanced with my bench and ohp. Squatting or deadlifting with that much volume would be too much at the weights I'm lifting now.

>>38384877
Your squat and dl are unbalanced because 3x5/5x5 sucks for bench and OHP. You can increase the volume and frequency of your lifts but you need to drop the intensity.

>>38385197
That's what I was thinking. I'll continue on this routine then but make sure not to go hard on bench & ohp often.

>>38385285
Yeah that's a good idea. Test your bench and OHP once a month or something and pummel them with volume and frequency.

>>38375008
What is the logic of 1x6 for OHP and pull-ups? I like Candytoe but that sounds silly, especially for pull-ups

>>38379703
You can easily run Madcow for the first part of intermediate and make the same progress in a much shorter period. 5/3/1 is too slow for someone first venturing into intermediate levels.

Give me attention. I am a female.

>>38385305
The routine recommends maxing out either bench or ohp once a week so hopefully that's not too much. I think I was pretty much going till failure every workout on SS, maybe that's why my upper body lifts kept stalling.

>>38381548
bump

>>38375367
Why 5 days a week that's not good unless you're an advanced lifter

>>38385628
He is doing 3 days a week FB and 2 days cardio.

>>38385382
L O N D O N
O
N
D
O
N

Monday
squat 4-6x1
curls 5x5
close grip bench 5x5
2 squat accessories (step ups and leg curls)

Wednesday
bench 4-6x1
pulldowns 5x5
2 chest/bench accessories (floor press or db bench and flies)

Friday
seated press 3x6
deadlift 4-6x1
2 deadlift accessories (i.e. rows and ghr)

>>38385628
>being this retarded

Please rate, new to bodybuilding, trying to supplement my Jiu Jitsu and gain strength/go up in weight.

>Monday
High rows 3x10
Low rows 3x10
Seated rows 4x10
Lat pulldown 3x10
Curls 3x10

>Tuesday
Dumbbell bench 4x8 (last set until failure)
Machine flys 3x8
Tricep pulldown 3x12
OHP 3x10
Shrugs 3x12

>Wednesday
Leg press 4x8, I can't mount a bar on my shoulders to squat due to my back pinching every time, previous work injury, I do what I can.
Leg extension 3x10-12
Leg curls 3x10
Calf raises 4x16-20, +1 final set until failure
Weighted crunches 3-4x12

Repeat AAAX/AAAX/AAAX basically.

about to get torn apart by /fit/

Monday
>Bench 3x10/8/6 rest pause singles (do a single rep ever 15 seconds for 10 reps, then 8, then 6)
>Rows 3x8-10
>Leg rases 2x15
>flies 2-3x12, rear delt flies 2-3x12

Wednesday
>OHP 3x10/8/6 rest pause singles
>Trap bar dl 1x15, 1x12
>pullovers 2x15
>barbell Shrugs 3x8-10
>lateral rasies 2-3x12

Friday
>Squat 1x15, 1x12
>pullovers 2x15
>Barbell or ez bar curls 3-4x8
>close grip bench 3-4x8
>hammer curls, farmers walks 2 sets

File: madcow 5x5.png (14KB, 301x805px) Image search: [Google]

14KB, 301x805px

So I've been doing madcow recently and things have been going well, but my OHP and deadlift/rows are lagging behind. my stats:
OHP: 6x42kg
squat: 3x108kg
Bench press: 3x82kg
Barbell rows: 5x80kg
deadlift: 112kg

I was thinking of switching things up like pic related and maybe doing some grip/upper back work. What do you guys think?

Stronglifts 5x5 here.

How long before I can start doing those crazy routines? 2 months in and I'm still progressing steadily. Also what are good routines that incorporate bodyweight/gymnastic style movements like muscle-ups and shit?

>>38385628
not the same guy but 2 of those days are cardio retard

>>38385816
Oh, I forgot, Tuesday I also do 3x14 on 150lb heavy grippers as well. I like that forearm strength.

>>38385824
try eating more first, then try the pic you posted

>>38381188
W-what?

>chest
bench 5x5
clap up 3x10
incline press 3x6
floor flies 3x10

>Back:
block dl 4x4
chin-ups As many set of 5-6 as possible
hise shrug 2x20
dimel dl 2-3-15-20

>Arms
close grip bench —> pyramid up in 5 reps to 6 rep max, then back down
barbell curl 3x10-12
hammer curl/tri extensions 3x10
wrist curls

>Legs
squat 3x6
sldl 3x6
goblet squat 2x15
calf raise 3x10

>Shoudlers
z press 4x4
Arnold Press 3x8
side/back raises 3x10-12

Soemthing to the effect of:

>A
Barbell bench press 3x5
Incline barbell/dumbbell 3x8
Cable flyes 3x10
Triceps dumbell extension 3x8
V-bar pushdown 3x8

>B
Deadlifts 1x5
Barbell/dumbbell rows 3x8
Seated row 3x8
Face pulls 3x10
Dumbbell curls 3x10

>C
OHP 3x5
Squat 3x5
RDL 3x8
Upright row 3x8

Aim for 6 sessions a week. I do pull ups every session. Is this any good?

srs question pls don't hate
>i am working on strength gains but what would be the best to work for female?

>>38385978
try
Legs1:
Squat 5x5
rdl 5x5

push 1:
bench 5x5
dumbell press 5x5

pull1:
deadlift 5x5
rows 5x5

Legs 2: front squat 4x6, lunges 3x10, leg press 3x10

Push 2: ohp 4x6, close grip bench 3x10, flies/tris 3x10

pull2: chinups 4x6, machine rows/pulldowns 3x10, curls/hammer curls 3x10

>>38386003
squats, deadlifts, overhead presses, chinups, rows, pushups, barbell hip thrusts

>>38375008
i go 4 times a week and start each day with either reverse pyramid bench, ohp, or squat or ramp up to a heavy set of deadlifts. then afterwards i do assistance work to bring up those lifts, then after that ill do the fluff exercises, everything after the main lift is 3x8-10

>>38385935
Nothing keep doing it

>>38386046
thank you, i have only ever tried bb hip
thrusts once and it makes me feel autistic being watched lol

>>38385872
I've been making steady gains on my lifts though, all I need is to refocus my training routine to get rid of my imbalances. Also how do I increase grip strength?

>>38386194
Invest in a set of heavygrips or whatever brand is best these days. I do 3x14-20 after my workouts. Not the 50lb plastic shit you find in the store, I mean get a set of 100-300lb ones. You won't go over 250, but I think the full set is discounted.

>>38377956
>all those fucking memes

>>38386194
Fat Gripz are awesome, as are forearm rollers

>>38378027
site?

>>38380755
does CGBP help out bench a lot??

Monday
Squat 3x5 @ 90% 5rm
OHP 1x5 pr
Deadlift 1x5 pr
Bench 3x5 @ 90% 5rm
Chinups 1x5 pr

Wednesday
Squat 2x5 @ 85% 5rm
OHP 2x5 @ 85% 5rm
Farmer's walk 3x30 sec
Bench 2x5 @ 85% 5rm
Chinups 2x5 @ 85% 5rm

Friday
Squat 1x5 pr
OHP 3x5 @ 90% 5rm
Deadlift 3x5 @ 90% 5rm
Bench 1x5 pr
Chinups 3x5 @ 90% 5rm

File: 20160820_140536.jpg (618KB, 2028x751px) Image search: [Google]

618KB, 2028x751px

So, what's everyone's thoughts on this? Its pretty much Greyskull + a few accessories.

Whats the consensus on reddit's beginner ppl routine?

>>38386357
Pretty much perfect desu

Only have access to dumbbells. Trying to gain strength
A
4x8 Dumbbell lunges
4x8 Dumbbell bench press
4x6 Dumbbell stiff legged deadlift(sometimes one legged)
B
4x8 Dumbbell lunges
4x8 shoulder press
4x8 standing 2 Dumbbell row
4x6 Bulgarian split squat

I also add some pull ups and planks. 3 days a week. Can some critique this please? I've been doing this for a few weeks now

File: greyskull.jpg (138KB, 733x527px) Image search: [Google]

138KB, 733x527px

Pretty much Greyskull here too. Light cardio on off-days. Not doing frequency training yet.

>>38386357
And Bench and Dips aren't too much on the same day? I mean one doesn't affect the other.

Personally I just started and can barely do 5 proper dips even without weights lol... want to add them later on and just curious on how it works for you.

>>38386295
>all those memes

Explain, ya dunce.

File: Screenshot_2016-08-20-14-36-06.png (526KB, 1440x2560px) Image search: [Google]

526KB, 1440x2560px

Please don't laugh.

File: Screenshot_20160820-143256.jpg (206KB, 966x1374px) Image search: [Google]

206KB, 966x1374px

>>38386669
I haven't started this program yet. But the idea I had in mind was having the last exercise of Monday and Friday be programmable and be based on your weaknesses. But as for the Incline DB bench, I was planning on going fairly light with it so its not too much.

Pic related has been the program I've been on and its been remarkable on how much strength I gained. For example, I brought my 225lb 3×5 squat up to 275 in just under two months. The problem was that my deadlift was tapering and I want more focus on it.

File: 1463792124193.png (200KB, 356x256px) Image search: [Google]

200KB, 356x256px

M:
Cardio (usually 5k)

T:
V-situps/Front Delt raise 3x10
Jefferson squat/Shrugs 3x10
Lateral Delt raise /Chin Ups 3x10
Calf Press/Seated Row 3x10
Incline Bench Press/Reverse Curls5x5

W:
Bench Press 5x5
Front squat 5x5
Overhead Press 5x5
(Sumo)Deadlifts FUNXFUN (alternate each week)

Th:
Dumbell Press/Sit ups 3x10
Zercher Squat/Side bends 3x10
Push Press 5x5
Back Squat 5x5

F:
Cardio (short distance + skipping rope)

S:
Pull Ups/Plank 3x10
Pendlay Rows/Dip 5x5
Clean and Jerk 5x5
Snatch 5x5

Su:
Sudden panic and anxiety about my weak lifts so I break and go to do some Incline Bench and Squats 5x5

>>38386754
why are you doing a 3 day split with such pathetic stats

>>38386799
A friend from work recommended the work out as a starting point, and I'll be honest, I work out at a planet fitness so some of those barbell numbers are dumbbell numbers. I actually haven't updated a lot of those weights lately and just use it as a reference to know what exercise is next.
But you're right. I haven't progressed as much as I had hoped and it's my fault for not dieting properly.

>>38386785

Why all the ridiculous exercises?

>>38386781

Looks good teebee aych.

>>38386754

Shit, just do SS.

>>38386559

You're good.

>>38386354

Look into TM.

>>38385978

Shit, you're probably weak. Just do SS.

>>38385941

lol

>>38385818

Just do SS.

>>38385816

Just do SS.

>>38385744

Just do SS.

>>38386853
Why do you recommend SS when there is better beginner progams like reg parks and candito's LP ???
t-rex kek

>>38386781
I like that one too, but isn't diddy twice a week against what Greyskull says? I'd love to do more of it, making great progress and I'd like to move forward faster.

>>38386880

Candito's linear program's weekly progression is better suited for an advanced beginner or early intermediate.

5x5 is shit for LP.

>>38386853
>Why all the ridiculous exercises?
Some because I am trying to do everything SymetricStrength measures on because I am autistic.

Others, like Jeffersons, because they are a good alternative to the normal lift and I get sick of doing the same lift too many times a week.

>>38386890
That's why I'm moving onto the first pic I posted.

The notepad version is a derivative of SS

MONDAY
weighted chin 2x5
tng bench 4x8-10
incline bench 4x8-10
bb row 4x8-10
triceps 5x10-12
biceps 5x10-12
side raises 3x10-12
rear raises 3x10-12
abs 3x10-12

WEDNESDAY
deadlift 2x8-10
front squat 3x3
back squat 3x3
klokov press 5x10-12
side raise 5x10-12
rear raise 5x10-12
abs 3x10-12

FRIDAY
weighted chin 2x5
press 4x8-10
paused bench 4x8-10
bb row 4x8-10
triceps 5x10-12
biceps 5x10-12
side raises 3x10-12
rear raises 3x10-12
abs 3x10-12

File: image.png (1MB, 2732x2732px) Image search: [Google]

1MB, 2732x2732px

>>38375008

2 X Week (weekend & mid week)

Lat pull down (shoulder width over hand) 2x5, 1x5-10
The Press (Starting Strength style) 2x5, 1x5-10
Push-ups* 2x5, 1x5-10
Body Rows* 2x5, 1x5-10
Squat (Starting Strength style) 2x5, 1x5-10
Deadlift (Starting Strength style) 1x5
Chin ups** 1-10

*Weight vest progressive overload
**Progressive overload every time you hit 10 (bands -> body weight -> weighted)

This takes about 2 hours each time, but gives enough time for recovery and living life.

>>38386853
I did SS in the past and hit a wall, why the fuck would I do more SS?

>>38386913

You'll only end up becoming exceedingly average at all of the lifts if you try that. Pick 3-5 lifts that you want to be good at and do those primarily. Test yourself on the others occasionally and you'll still get stronger at them.

>>38386930

>squatting once a week

Consider some sort of U/L split.

>>38386960

Do SS instead.

>>38386991

Depends on which of you am I talking to.

File: image.jpg (62KB, 587x356px) Image search: [Google]

62KB, 587x356px

>>38386991

Mark Rippetoe says that not making progress every workout means either:

-Bad recovery (sleep/eat)
-Bad rest between sets (he suggests 5 minutes)
-You are an intermediate and should change programs

>>38386897
>advanced beginner
>early intermediate
The fuck? Do something until it stops working and then move on to something else.

>>38387052

>actually wanting to make suboptimal gains

Lol, look at this guy.

>>38387010

Unfortunately, I don't have time for 3 times a week.

Also, twice a week with the same exercises is slightly more frequency than starting strength for upper body (my main goal is pull up strength).

>>38387067
Define "optimal".

>>38387093

Makes strength/size gains fastest.

For a very large portion of /fit/ this is SS. They read SS is a meme, but it works, and with their 3 months of lifting experience they think they know enough to make themselves a routine that will get them bigger and stronger faster than SS.

Just do SS.

File: ppl.jpg (273KB, 1593x786px) Image search: [Google]

273KB, 1593x786px

>>38375008
Had this recommended to me, running it as a six day PPL, although I feel like the volume is a little high, it's mostly PHAT but without the power days and it has bi work on push days and tri work on pull days to hit arms more. I'm thinking about trimming it down say 20%, what say you? Also natty.

>>38387125
How many people have you trained exactly? How many programs have you ran yourself and on other people to know what is "optimal"? I can sure as fuck tell you that of the 4 beginner programs that get thrown around the webz SS isn't the one that is most "optimal" - that's Greyskull.

Stop regurgitating information without testing it. For the record, if they have had 3 months of lifting experience on ANY daily LP, they will get little out of SS.

>>38387169

Greyskull LP isn't bad, it isn't as good as SS in terms of getting you strong fast.

Also I'm aware of how LP works, but most people on this site have never run a LP program correctly and could most certainly get a lot out of SS.

>>38387208
Why isn't it as good as SS?

>>38386853
>just do as
Is that your only answer? I have a 4 plate do 335 squat 145 ohp and 220 bench, I'm not going to do ss

>>38387226

>AMRAP for determining whether or not you progress instead of set progression
>deloading when you miss reps for the final set instead of only if you miss on the first set
>deadlifts once per week from the beginning instead of every day at the start like SS, and then dropping to every other workout once you can no longer recover doing them daily
>squatting twice per week instead of three times per week

>>38387281

At what bodyweight and how long lifting?

>>38387281
>I have a 4 plate do 335 squat 145 ohp and 220 bench

Serious question, is your lower body too big for your upper body?

File: image.jpg (129KB, 934x546px) Image search: [Google]

129KB, 934x546px

Can somebody please rate?

File: U L MTTF.png (34KB, 847x464px) Image search: [Google]

34KB, 847x464px

>>38386799
>>38386853
How about I replace it with this?

>>38387299
You do understand that the AMRAP is built-in periodisation for the program and allows for more volume over time, right? You do realise that John allows for plug-ins that allow you to customise the program based on your weaknesses, in stead of "just chinz and dibz lel".

In regards to that AMRAP - it allows for faster jumps when you have good periods and slower ones when you accumulate too much fatigue or stress from your life. In addition, if you bothered to read the book you would know that on your rest days you are supposed to be doing calisthenics and stretching to help with your mobility, recovery and added volume.

Again, stop regurgitating information from a wiki. If you want to help, analyse what the person is doing wrong and help them improve. "Just do SS" is not helping anyone.

>>38387164

Do an U/L split desu.

>>38387326

How long have you been lifting?

>>38387354

>all that volume

Stop, go look at Candito's Linear program.

>>38387299
i dont think you have a clue what you are talking about

>>38387354
upper lower is better than ppl for beginners. since you obviously dont want to do fullbody then upper lower is the next best thing. also the program you've shown has too much volume and bullshit added to it. get on a real upper lower like candito linear or something

>>38387373

First of all, I'm not regurgitating any information you turbo autist, I'm pointing out what is right.

SS also allows for customization of accessories, but not that you would know about that :^)

AMRAP suck for progression because you can progress TOO fast because you do those last 2 or so reps with shit form, and are not a true indicator of strength.

Most of these people are just posting their shit routines instead of actually giving vital statistics like weight, maxes, and time lifting, so they get the same shit answer.

>>38387426
How is this too much volume?

>>38387383
>>38387426
I will do that. Thank you for your help

>>38386897
what would you describe as an advanced beginner or early intermediate lifter?
I started lifting 2 weeks ago, better to do SS or candito?

>>38375008
some dips
some situps
some pullups
some single leg squats

>>38387433
>AMRAP suck for progression
lol
Please stop and let the guys train.

>>38387443

Candito's LP, Madcow, or TM would be those advanced beginner routines because they allow for weekly periodization.

If you just started 2 weeks ago SS is better.

>>38387459

>I don't understand that when you do AMRAP it makes you cheat form in an attempt to get one more rep, and because of that isn't a true indicator of strength and can get you injured

>>38387489
So then the entire programs are bad because sooner or later you fail on your sets or resort to crappy form to keep the ride going?

>>38387528

Not if you're smart enough to stop when you realize your form breaks down, but most beginners won't realize when that happens or won't have somebody to help them there.

>>38387546
>but most beginners won't realize when that happens or won't have somebody to help them there.

Then if beginners are as dumb as you say they are and in constant need of your advice, why are you advising them to do programs like this, instead of more manageable ones like Greyskull or Candito?

>>38387383
I considered upper lower, I was looking at PHUL but the default only has incline bench 4x8-12 and 4x8-12 flies on the hypertrophy days, is that really enough to build size? I feel like adding an extra chest and back exercise to it.

>>38387590

How is SS not manageable?

You go in, do 3 lifts, do 1-2 accessories if you have the energy and go home.

>>38387631
You really don't get it, do you?

The biggest problem for beginners on those programs has always been the fact that they get into a mindset of constantly adding weight at all cost because the alternative is "deload by 10% do the exact same rep and set scheme and hope for the best".

The AMRAP allows for a second progression scheme (reps), adds volume and acts as built-in periodisation for the whole thing. When you fail, it doesn't become a stall but a deload. Even varying your reps a bit is a stronger stimulus then just doing the same reps and sets.

>>38387703

Because when you miss reps and deload on SS (which you only do if you miss reps on the first set) it's for one of three reasons.

1. Undereating
2. Under recovering
3. Time for intermediate programming

If anything SS will get a novice onto intermediate programming quicker than Greyskull.

You also never explained how SS is not manageable.

>>38387318
Yes right now it is. My arms are more in proportion with my legs but chest is nt in proportion. I used to only Olympic lifting
>>38387299
155, 1.5 years, 1 year being o lifting only

>>38387767
A beginner can stay on Greyskull longer and make LP gains for longer than on SS simply because of the periodasition.

I did - in all of the LPs you fail reps. On Greyskull it is more managable because you are never failing with weight that is too heavy and on Candito you shouldn't be failing at all.

What kind of volume, percent wise of your 1RM, would you do on compound lifts during a PPL routine?

I went from stronglifts 5x5 to a PPL routine, and my bench and OHP are wearing me out too quickly. How much should I reduce in volume?

>>38387804
What reps are you using?

>>38387818
I was doing 3x8 for compound, and then said fuck it lets just leave it 5x5 and go on for the rest of the routine. Which is obviously a bad idea and tires me out too quickly. On 3x8 i dont feel like im getting enough though, even though im playing with the volume

>>38386853
>Shit, you're probably weak. Just do SS.

Could you tell me (>>38385978) why it's shit? I'll probably drop it in favour of one of the strength programs posted elsewhere in this thread (you're right I'm weak af) but what specifically makes it bad? My main issue with most beginner programs is that you only do bench/ohp 3 times every 2 weeks rather than 4 times which feels insufficient.

>>38387804
Depends what your goals are

>>38387838
3x8 is as much volume as 5x5 or less, depending on the weight you use. You can try 4x3@60, 5x3@65, 7x2@75, 4x3@65 and finish it off with 3x8 at 60. Don't go too heavy on a PPL if you are doing it 6 times a week or somehting like that.

>>38387874
yeah I'm going LPPLPP rest, and I think im lifting too hard. Which kills the second time I hit those same groups.

I'll give those a shot

>>38387888
No probs - play around with them as much as you like. As a rule of thumb, use your 5x5@70 as your baseline for how much volume you are doing.

>>38387299
Pretty clear you know next to nothing about Greyskull... like you DO hve set progression, AMRAP is just there to squeeze more out. Like if I did 3 sets of 5 reps but still have some juice in me, why not crank out a sixth or seventh rep on that last set? Why hold back if I can maintain good form and push myself even more?

>>38387433
>because you do those last 2 or so reps with shit form

AMRAP in Greyskull LP = As many reps you can do with no detoriation in form. If your form deteriorates then you are not doing AMRAP as per Greyskull; you are just fucking about and risking injury.

Do people do that? Sure. But you can't blame the programme for that when it explicitly tells you not to do it.

>>38388058
And people do squatmornings on SS to keep the ride going, pull with rounded backs and have crap technique on the power clean.

>>38388092
Exactly. You can have shit-form doing any programme, but every single one stresses the importance of proper form (hell the SS book spends more time on teaching you form than anything!), and the fact that people are morons who care more about numbers than actual progress is the fault of no program, trainer or coach.

>>38388113
So why are you blaming the AMRAP then? And if people are morons and you KNOW they care more about numbers why are you recommending programs that aggressively push their max on the big 3?

>>38388136
Sorry, not that anon, I was arguing AGAINST him blaming the AMRAP because he clearly misunderstands it.

>>38388159
I see.

Lots of free time this upcoming quarter because I only have ez classes left. Trying out a 2 a day plan I found that I added farmer walks to.

ABxCx

10 minute elliptical warmup before EVERY workout

x:

Seated Calf Raise: 5x25
Bodyweight Calf Raise: 5x50
Plank: 2x1:00, 1xF
10 minute Elliptical HIIT
Hamstring and glute stretches for pelvic tilt

A

AM:

Bench 6x2-5
Pull-ups:6x2-5
Farmer Walk: 3x3

PM:

Incline DB Press: 2x10-15
Yates Rows: 2x10-15
Chin-ups: 6x2-5
Incline DB Flyes: 2x10-15
DB Shrugs: 2x10-15
Push-ups: 1xF

B

AM:

Squats: 6x2-5
Deadlift: 1x5
Farmer Walk: 3x3

PM:

Goblet Squat: 4x10-15
DB Leg Curl: 4x10-15
Hack Squat: 2x10-15
SLDL: 2x10-15
Calf Raise: 3x15-20
BW Calf Raise: 1xF

C

AM:

Overhead Press: 3x2-5
BB Curl: 5x2-5
CGBP: 5x2-5
Farmer Walk: 3x3

PM:

EZ Curl: 2x10-15
Lying DB Tricep Extension: 2x10-15
EZ Skullcrusher: 2x10-15
Side Lateral Raise: 2x10-15
DB Hammer Row: 2x10-15
Chin-ups: 1xF

File: 1470180785943.jpg (50KB, 700x600px) Image search: [Google]

50KB, 700x600px

how is pic related for a beginner?

>>38386475
bump

>>38389284
buy a bench/barbell so you can atleast do the 5 main lifts friend. They're not that expensive. Dumbbell on its own won't get u far.

File: Knuckles_Sonic3.png (258KB, 552x768px) Image search: [Google]

258KB, 552x768px

3 Day FB Routine
Bulkan'

>Monday/Wednesday/Friday

Pull Ups 3xfailure
Dumbbell Shrugs 2x8
Standing Dumbbell Shoulder Press 2x8
Chin Ups 2xfailure
Flat Bench Press 2x8
Dumbbell Chest Flyes (dat stretch) 2x8
Dumbbell Skullcrushers 2x8
Bicep Curls 2x8
Weighted Calf Raises 2x15
Stiff Legged Dumbbell Deadlift 2x8
Weighted Ab Crunches 3x15

I think it's okay.

File: Greyskull-LP fit.png (37KB, 700x600px) Image search: [Google]

37KB, 700x600px

When do you know you should switch from a LP program?

>pic related

>>38375008
Any opinions on PHAT? I've been doing it and liking it so far.

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

>>38389986

>rest 4-6 min between main sets

wtf?

also, of bench press / overhead press and chinups / rows, which are better paired?

A
OHP 5x5
Bench 3x8-12
Front Raises 4x12
Lateral Raises 4x12
Skullcrushers/Extensions 4x8-10

B
Deadlift 3x5
Lat Pulldown/Chin ups 4x8 or 4x8/F
Hammer Curls 4x6-8
Barbell/Machine Rows 4x8-12
Shrugs 5x12
Preacher/dumbbell curls 4x8-10

C
Bench Press 5x5
Incline Dumbbell Press 4x8-12
Lateral Raises 4x6-8
Cable Flies 5x10
Skullcrushers/Tricep Extensions 4x8-10

D
Squats 5x5
Hamstring curl/Romanian Deadlifts 4x8-10
Leg Press 4x15
Lat Pulldown 5x12
Barbell/Hammer/Dummbell curl 5x8-12

Obviously a hypertrophy program, put on some size but it's left me feeling weaker than I should be. I'm going to start strength programming in September. I'm looking to either finish SL to 1/2/3/4 to start doing Candito's 6 week. Does anyone have any recommendations? It appears to me that SL would lead to faster numbers, but I like the idea of doing Candito's because it still has room for hypertrophy exercises, something SL speaks against. Or can I just do SL with some curls and lateral raises added in?

All exercises are 4 sets of 8

Day One
1. Bench/dumbbell chest press
2. Incline press
3. bent-over dips because I fuckin’ hate decline press
4. Chest flies

Day Two
1. Rows
2. Dumbbell pullovers
3. Rear Delts
4. Front raises

Day Three
1. Pull-ups (wide-grip you fag)
2. Shoulder press
3. Bicep curls
4. Tricep superset: full body dips until failure and then 15 dips on the bench x4

Day Four
Squats/leg presses
Quad machine
Hamstring curls
Weighted calf raises

Day Five (easy day)
1. Side raises
2. Run four miles

>>38390569
>wtf?
what? too much or too little?

>>38390569

Generally I pair bench with rows and press with chins, but it doesn't really matter much in most cases.

>>38390912
too much, only rest 1 minute max between sets.

>>38391059

Please stop giving advice if you're going to be this much of an idiot about it.

File: 1447461460186.jpg (239KB, 467x467px) Image search: [Google]

239KB, 467x467px

Not particularly rating or posting a routine, but requesting:
>routine that maximizes bench+OHP gains
My diddly+squat are stronk but my OHP and Bench are awful. OHP: 0.75pl8, bench 1.25pl8
I've got about 40days until I start a cut for swim season, how much progress do you recon can be done?
Ty if anyone can help, have a rare pepe in return

>>38391302

Do you care about numbers on the bench and press for their own sake, or are they a route to some other goal?

>>38391317
numbers pretty much. Also I need to be stronker than everyone else (which isnt particularly hard since only about 2 people where I live bench/OHP more)

>>38391342

The former can be improved fairly fast compared to overall strength.

What you need to do for that is bench and press heavy and often, but stay back from maximum effort. Leave at least a clean rep in the tank.

What's your lifting schedule?

>>38391369
Lifting schedule prior currently is just every lift every monday, wednesday, saturday. Considering dropping everything for Bench+OHP and some more mobility/stretching and hitting those oft-forgotten muscles (calves, forearms etc)

>>38391397

Don't drop everything else, just put the main goal stuff first. Bench and press, do some back work (easy pullup sets between all your pressing work sets is one way to get the volume in) then move on to the other stuff,

>>38391466
What's the ideal volume for increasing strength?
5x5, 7x3 etc? How much rest should I take while still bulking? Is it ok to exercise on 3 days and rest for 4, and do bench+OHP on all 3?

>>38391546

8x3 or so (you want to make all the reps without any form breakdown or serious grinding and take them as seriously form-wise as a heavy single, this is as much technique and peaking as it is overall strength building). I'd try and spread the work out over the week - it'll work better to train mon/wed/fri or similar than trying to do mon/tue/wed and rest till Monday.

File: 1446803136943.jpg (163KB, 599x665px) Image search: [Google]

163KB, 599x665px

>>38391616
ty. Monday I don't have time because I can't be fucked to go lift the one day of the week I train for swimming. So Tues/Thurs/Sat it is.
Gonna start with some light shit, then bench, more light shit, then OHP and stretch and other light shit.
Thanks alot anon, have another pepe

>>38391700

The other thing to remember about this sort of training is that you may want to take a few easy sessions before you retest your maxes - it can beat you up a bit and that fatigue can mask strength gains.

You're also going to be doing a lot of reinforcing technique training this way. So whatever you're reinforcing better be good technique or you just end up teaching yourself to be sloppy.

>>38391736
I's got good form. I'll probably squat 2x a week and diddly once a week. Got any accessories that would be good? I do pull-ups between most sets. Forearm curls, calf raises are some others I can think of

Not so much a current routine, mine's not that interesting really just body weight at the moment. But I have a question that doesn't deserve its own thread.

I'm starting a new routine with cardio added, but I'm also thinking about starting archery soon.

ABxABAx where A is strength B is cardio. Would it be better to practice archery on strength days or cardio days? It's a 60# draw bow, if it were a lighter draw I wouldn't even think about it.

>>38377932
Nigga you got any legs?

File: image.jpg (228KB, 1335x1214px) Image search: [Google]

228KB, 1335x1214px

What does everyone think of this?

>>38392521
gotta be on roids for that transformation

>>38392468
>never done heavy squats and DL before

>>38386306
StrongLifts app

>>38382604
What is this app?

File: maxresdefault.jpg (233KB, 1920x1080px) Image search: [Google]

233KB, 1920x1080px

Be honest boys how shit is this routine, 4 months in on the loft and my stats have progressed as follows.

Squat 95 5x5
Bench 65 5x5
Diddlys 135 5x5


Squat 175 5x5
Bench 170 5x5
Diddlys 275 5x5

Back/Bi
Chest/Tri
Legs
x
Shoulders
Arms
x
x
Cont.

Can someone clean this up for me? I'm trying to avoid CNS burnout (memeing myself I feel) yet put as much into consistent training for these bodyparts.

Help me out fit, I'm starting to stall.

what do you guys think of this?

FST-7 based intermediate program, full body 3x a week (generally M-W-SAT) (in this order)

Squat (Diddly on Saturdays instead) 3x5
Calf raises 3x10
Bench 3x6
The Press 3x6
Pullups 3xF
DB Rows 3x6
Cable fly 7x12
Incline DB fly 3x8
Lateral raises 7x12
Dumbbell overhead press 3x8
Shrugs 3x15
21s x3
Hammer curls 3x8
Tricep kickback 3x8
DB tricep extension 3x8
Cable curl 7x12
Tricep pulldown 7x12
Lat pulldown 7x12
Quad (leg extension) 7x12
Planks 3xf

>>38380498
Any thoughts?

>>38380498
>A: Legs and Shoulders
Stopped reading here.
>>38393199
Yeah, it's shit.

File: 6 day split.png (35KB, 779x561px) Image search: [Google]

35KB, 779x561px

>>38375008
This is the natty adaptation of Arnold's blueprint

>>38375008
I have to know if you have any lats at all.
[/spoiler]
I know ya don't have any back development.

>>38377993
If there was any volume on this at all, it would make you jacked as fucked assuming proper nutrition, cardio and sleep

>>38377993
Jack off all trades. Master of none.

DYEL

Day 1: Bench Press 1xF @75%
Day 2: Bench Press 1xF @76%
Day 3: Bench Press 1xF @77%

and so on until till i can't do a single rep
then deload to 75% of that weight and repeat

I'm Running Smolov jr.

>Monday
Bench
Barbell Rows
Pull Ups
Facepulls
Some kinda Curls

>Tuesday (Chose Squats + 2 or 3 more)
Squats
Front Squat
Safety Bar Squat
RDL
Hack Squat
Tom Platz Hack Squat
Leg Press
Individual Leg Press
3 kinds of Calves

>Wednesday
Bench
Chin Ups (wide underhand)
Lying Rows
Rear Delt Fly
Curls

>Thursday
Rest or Cardio/Abs. depends on my schedule

>Friday
Bench
Snatch grip DL/ DL/ RP/Snatch grip DL into Rows
Chin Ups (close underhand)
Face Pulls
2 kinds of Calves

>Saturday
Bench Press
Pull Ups
Lying Rows
2 kinds of Curls
Tricep extensions

Pepper in Abs like Seratus Crunches, Cable Crunches, Leg Raises, Planks etc. Every so often.

Stomach Vacuums every training day and thursday.

I try to limit my trapezius work since they and my side delts are super over developed. My teres major/minor and all of that is too but they are necessary to train with rhis much volume with this much pressing.

>>38393294
Talk about fucking terrible routines. The "natty version"? What, with more compound volume and strength oriented compound training at higher volume. With a lot more legs too?

>u wot m8

PPLPPxx

Push
Bench press 3x8
Incline bench 3x8
Dumbbell OHP 3x8
Dumbbell triceps extension 3x8
Tricep extension (rope) 3x8
Lat raises 3x10
Cable crossovers 3x12

Pull
Deadlift 3x8
Preacher curl 3x8
Isolateral rows 3x8
Bent-over rows 3x8
Farmers walk 3xF
Wrist curls 3x8
Lat pulldown 3x8
Face pulls 3x8

Legs
Squat 3x8
Calf raises 3x12
Leg extension 3x8
Hip abductor/adductor 2x10 (2 sets on each)
Leg press 3x8
Glute bridge 3xf
Leg curl 3x8

I noticed a lot of you guys are trying to squeeze every little movement or every little bodypart into your routines. Its pointless. A lot of you have wrist curls or ab work on par in volume with your squats and bench presses. cmon guys. lets prioritize here.

A:
Squat 3x5
Bench Press 3x8
Chin Ups 3x6
Lying Leg Raises 3x8
Cable Side Bend / Stomach Vacuum 3x8
Walking Lunges 3x6

B:
Press 3x8
Deadlift 3x5
Dips 3x8
Lateral Raise 3x8
Reverse grip Bent-over Rows 3x8
Spider Curl 3x8
Bar Grip 3x10, increasing reps with progress

ABxABxx

>>38393278
Por que senpai?

>>38393506
Daawwwwhhh. It's so cute that you try to be knowledgeable when you have no lifting experience whatsoever

http://www.bodybuilding.com/fun/vinced3.htm

oh god i just watched one of his you-tube videos and now I'm concerned.....10 years and that's what he looks like....also the fact he seems like a total douche

>i mean at least i started.

>>38393456
Where the fuck did you find this?
Maybe I'm misunderstanding, but wouldn't you be using progressively smaller weight?

If you start at 100lb you'd do 1 set of 75, 76 and 77.
Then next week, 75% of 77lb?

Also, that sounds like an insanely small jump in percentage. Unless you're pushing a fuck ton of weight, it's hard to imagine you adding much weight to the bar between sets

File: image.jpg (46KB, 600x448px) Image search: [Google]

46KB, 600x448px

>Tuesday

Squats 4x5
Bench 4x5

DB bench 4x8
Leg extensions 4x8
Leg press 5x5
DB chest flies 4x8

>Friday

Shoulder press 4x5
Deadlifts 3x3

Rack pulls 4x5
DB Lat raises 4x8
Arnold press 4x8
Lat pull downs 4x8

As you can see I'm the king of basics, I throw in a couple arm exercises and ab work occasionally, I usually superset some body weight work on top like pull ups and dips or sometimes go in over the weekend to do them, have been lifting with this routine for 6 months and counting calories loosely, have dropped 2 stone, gained noticeable muscle and get mentions from friends that I'm looking good, feelsgoodman

>>38394026
He is doing some bastardised version of a periodisation scheme. You increase the intensity, drop the volume and test to find a new 1RPM and then do it again.

Just started working out, would appreciate any feedback or glaring mistakes in this:

Day 1 back/bi:
3x6-10 dumbbell rows
3x6-10 machine lat pulldown
3x6-10 standing curls/preacher curls (alternating)
3x6-10 machine rows
3xfailure machine preacher curls

Day 2 chest/tri/shoulder:
3x6-10 barbell bench
3x6-8 dumbbell shoulder press
3x6-10 machine tricep pulldown
3x6-10 machine chest
3x6-10 machine shoulder

Legs:
~~~~~

Doing db rows over barbell because im still DYEL and the form for barbell rows looks gay asf.

>>38394026
I'm sorry i worded that badly, let me try again.

"Day 1: Bench Press 1xF @75%
Day 2: Bench Press 1xF @76%
Day 3: Bench Press 1xF @77%

and so on till the day i hit a percentage so high i can't lift it even once
then deload to 75% of that weight and start over again"

And yes the jumps are very small, around half of the time there isn't even any jump in weight.
That doesn't mean you can't get stronger by maintaining or even increasing the reps you do from one workout to another :^)

>>38394366
Why don't you go for a straight up linear periodisation where you test at the end?

>>38394374
b-but i like benching everyday

>>38394431
Who says you can't bench every day?

>>38375008
Greyskull LP

Is StrongLifts 5x5 a good beginners program?

I dob't find 3 days/week enough so im thinking about addig 1 cardio and another extra day with forearms+calves+abs+shrugs, and make it 5-6 days/week

File: happening.jpg (188KB, 1344x648px) Image search: [Google]

188KB, 1344x648px

A
push ups 5x21
dips 5x10
dumbbell ohp 5x10

B
chin ups 5x7
incline hammer dumbbell curls 5x9
bent over dumbbell rows 5x10

ABxABxABx(...)
Im usually running 5km on rest days
dumbbells are 15kg each
16 min per exercise, 1 hour workouts in total
~2700 calories with at least 100g protons

>>38394485
As a beginner, 3 days is enough.
Do the base program for 2-3 months before you start changing anything or adding stuff.

You can do cardio on off days, but be aware that that will affect your recovery.

>>38375008
I don't get how anyone can do squats and deadlifts on the same day. You do one and your legs are fucked.

>>38395015
>DAE squats and deadlifts so epic hard amirite?

pls r8

Monday: Lower Body - Deadlift
Deadlift 3x5 -> 5x5 -> 5x3 -> 3x3 -> 1RM -> 5/3/1
Front Squat 5x10
Barbell Calf Raises 3x15-20
Hanging Leg Raises 3xF
Alternating DB Curl / Cable Tricep Pushdown 3x8-12 (superset)

Tuesday: Upper Body - Push Press
Push Press 3x5 -> 5x5 -> 5x3 -> 3x3 -> 1RM -> 5/3/1
Incline bench 5x10
Pullup 3xF
Seated Calf Raises 3x15-20 / Face Pulls 3x15 (superset)

Thursday: Lower Body - Squat
Back Squat 3x5 -> 5x5 -> 5x3 -> 3x3 -> 1RM -> 5/3/1
Power Clean 5x3
Barbell Calf Raises 3x15-20
Hanging Leg Raises 3xF
Alternating DB Curl / Cable Tricep Pushdown 3x8-12 (superset)

Friday: Upper Body - Pendlay Row
Pendlay Row 3x5 -> 5x5 -> 5x3 -> 3x3 -> 1RM -> 5/3/1
Military Press 5x10
Chinup 3xF
Seated Calf Raises 3x15-20 / Face Pulls 3x15 (superset)

This progression:
3x5 -> 5x5 -> 5x3 -> 3x3 -> 1RM -> 5/3/1
means I'm doing "linear" progression for 4 weeks, test my maxes and then start the 5/3/1 progression scheme after that. The reason is simply that I haven't done the main exercises regularly recently, so I need to get back into the groove so I can determine my 1RMs on which to base the percentages off.

>>38377932
The same as mine but I suffer from bad sciatica so I leg press instead of sqwat

Push:
Benchpress 5x5
incline benchpress 3x10
Standind dumbbell lateral raises 3x15-20
dips 3x8
french press 2x12

pull:
DL 5x5
pendlay row 3x8
chin ups 3x8
Dumbell Bent Over Row 3x10
Facepulls 2x12
Bicepcurls 3x10

Legs:
Squats 5x5
front squat 2x12
leg press 2x10
calf raise 3x15
sit ups 3x20

>>38392744
StrongLifts mobile app

>>38384413
>virtually the same thing every routine

I keep adding weight to the bar weekly. Why is this bad, precisely?

SS(Replace Cleans W/ Pendlay Rows
10 Pullups/Chinups/Some other pullup variant
15 Dips
10 Hanging Leg Raises x 2
10 Ab Rollouts x2
1 minute Plank/Side Plank x2
12 Standing Dumbell Curl
12 Standing Dumbell Delt Fly
12 Concentration Curl
25 One Arm Rows
10 Min Cardio Warmup


Is it good bruhs ?
Currently Dyel just started a couple weeks ago

Currently running this GSLP alike, but don't have microplates. Any tips? The RGBP, external rotations and rear delt rows are because of a torn labrum, and I don't have small enough DBs for rear lateral raises.
Please critique.

A
Ohp/reverse grip bench press 2x5 1xamrap
Squat 2x5 1x amrap
Pendlay rows 2x5 1x amrap


Hip thrust 3x8-12/external rotations 3x15
Chins/weighted hanging leg raises 3xamrap/12
DB shrugs 3x8-12

B
OHP/RGBP 2x5 1x amrap
Deadlift 1x5
Hip thrust 3x8-12/external rotations 3x15


Chest dips 3xamrap
Chins/weighted hanging leg raises 3xamrap/12
3x12 rear delt rows 2x12 landmine laterals


C
Ohp/RGBP 2x5 1x amrap
Back squat 2x5 1x amrap
Pendlay rows 2x5 1x amrap

Chest dips 3xamrap
Chins/weighted hanging leg raises 3xamrap/12
3x12 rear delt rows 2x12 landmine laterals

>>38376484
Put that deadlift volume down to 1x5 or 5/3/1 and switch lateral raise for pullup, chinup or rows, and do evrything except squar and diddly 5x5, this just looks too short

>>38376777
A curl cant work your tricep anon

I'm at a point where i just want to be "kind of strong" and well conditioned. I did strength routines and got to OHP'ing lmao1pl8 (1RM, not impressive yadayada), squatting 100kg+ for reps (not impressive yadayada) diddlied 120kg+ for 5 reps (not impressive yadayada). I still made good progress, I just realised I don't care too much about the big numbers and this is not why i started.

My current routine:

Lower:
Squat 3x6-10
RDL 3x6-10
Calf Raise 4x8-12
Back Extension 3xMax
Hanging Leg Raises 3xMax

Upper:
Dumbbell Incline Press 3x6-10
Dumbbell One-arm Row 3x6-10
Dumbbell Standing Press 4x8-12
Dips 3xMax
Pull Ups 3xMax

Rest time is 2 minutes on first three exercises and 1 minute on the last two. I'm planning to add weight to the bodyweight exercises once i can hit 3x15 strict reps.

I workout every other day. Warmup is always 15 mins of running and 5 mins of hip/shoulder mobility (depending on upper/lower) and each workout ends with 5-10 mins of stretching (muscles depend on upper/lower day).
Total workout time is usually ~1.5hrs

Am i just fucking around or does this make sense given my goals (aesthetics, some strength and overall well conditioned)?

>>38396388
I'd suggest actually doing a 3x5 program with just compounds (squat, dead, bench, OHP, rows) combined with conditioning work (Prowler, hill sprints).

My experience is bigger lifts carry over to conditioning more than conditioning helps lifting.

>>38394208
How new are you? You might as well look up a beginners plan and follow that for your first ~6 months until you feel comfortable with your self and can edit one to suit your needs.

Switch out like all your machine memes.

Do dips and pull ups 2xF.

Squat and deadlift and possibly add in Front Squats/RDL/Barbell Lunges and do some sort of Barbell Row (I do Pendlay and T Bar rows).

Stop doing the same exercise twice and replace it with something that works another part of the same muscle/muscle group. Machine chest press -> Cable Flies or Machine Flies if you can't do Cables. Machine preacher curls -> Reverse Grip Curls or Hammer Curls. Machine Shoulder Press -> Lat Raises and Rear Delts.

>>38394208
Your routine is shitty and every1 is gonna shit on you for it but for the love of god don't do heavy preacher curls, just don't. Stay in 10+ range.

>>38393587
When I was like 16 me and my faggy school friends used to do splits like this, there was a reason we never put on a mass.

Incorporate shoulders into your chest workouts, a load of chest movements employ shoulders anyway, then you can bundle chest and shoulders into a push day

Welp, im currently swimming 1 hour in day, but i also want to start lifting, should i go for like Swim x lift x swim style or Swim morning, lift afternoon and rest one day?

>>38386669
I do dips and bench on the same day but just accept that my dipping strength will be less after heavy benching.

I guess just wait until you're stronger

>>38396854
Should I just fucking go on a PPL?
What is the ideal sets and reps for putting on mass? I figured it was just raw volume

>>38397065
There is no ideal sets and reps - just "raw volume".

File: SwordofMars.jpg (143KB, 1000x563px) Image search: [Google]

143KB, 1000x563px

>>38397098
Okaay
But is switching to PPL a good idea?

>>38386357
I'd chill on the dip and chinup volume. 2x5-8 is enough, anything else is detrimental and fucks with recovery.

Accessories like these are more reasonable:
Mon/Fri:
Chins 2x5-8
Facepulls 2x15

Wed:
Dips 2x5-8
Situps 3x5-8

Right now you're doing fucking 140-200 reps of extra pulling (excluding chins) each week, not reasonable. And take this from someone who once tried having them in: Any pressing except dips are detrimental to OHP/Bench progress. There's no benefit, it only fucks up your recovery severly for front delts and triceps.

>>38397065
I meant we didn't put on mass because the style of split is ineffective, a PPL is far more effective at generating more raw volume

>>38393908
Dude I've been lifting for 3 years now. I'm not an expert, but you're fucking retarded if you think that's a good routine man.
>5x5 hammer curls
Are you fucking kidding me m8
"This is the natty adaptation of a routine I found on BB.com...I am just calling it natty because I made it and you have be on roids for a higher intensity variant of the classic German Volume training to benefit you. But doing my lower rep training with even more compounds and throwing in shit that doesn't belong on designated days is the natty way. You have no idea what you're talking about if you don't agree with me. But I got it off of BB.com and that means it's for idiots and roiderz. I shouldn't just listen to what responds well for me and keep my routine free form with emphasis on my major compound progression. Better cheat curl some 50 lb DBs so people think I am as cool as my mom does"

>>38397106
Yeah man, do whatever you want. If you feel like doing something, do it. If something doesn't work adjust as needed.

File: image.jpg (186KB, 1284x722px) Image search: [Google]

186KB, 1284x722px

No 24 gyms anywhere close to where I live and don't have a decent home gym set up right now so I've been having to make do with what I have which is body weight and a set of 5lb and 15 lb dumbells.
3x30 jumping jacks
3x20 squat
3x20 lunges
3x10 push-ups
3x15 sec planks
3x10 curls
3x10 dumbbell extensions
3x10 shoulder dumbbell press
3x10 forearm curls
3x10 lateral raises
3x10 kickbacks
3x10 dumbbell rows
3x20 crunches
4x a week. Been switching around the order every week. Shouldn't be long before I have a squat rack and can squat/bench/ohp/dl/etc.
This seem like a dumb start?

>>38397329
Better than nothing.

>>38397329
it's better than nothing m8. No pull/chin ups tho, start with em now

File: greyskull.png (305KB, 733x613px) Image search: [Google]

305KB, 733x613px

Reposting this for more comments/ratings. Pretty much Greyskull but for a weakling that can't even do proper dips or more than 2 chin-ups.