Routine rate thread

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>>38792682
It would benefit you more if you used a squat plug

I must add that I'm an intermediate lifter.

>>38792682

It isn't really telling us much. You've got a nice list of exercises (although personally I think that wide-grip pullups are trash for the most part) but that's about it.

Loaded carries for the win

>>38792682
>that first sip of the day

>>38792682
It's SL without deadlifts. Just do SL.

>>38793200
It has deadlifts in it. Reason I do them as the first exercise is that I can do a bit more volume that the 1x5 in sl.

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Guise I need your help, I have a homegym and I quit my job, what is a good 7 day routine?

>>38794136

10x find a job's, every day. Together with SL.

Ive done SL on a cut and TM on a bulk.
Currently am T rex with fat and some muscle which wants to cut slowly or eat at maintenance cause fuck the cut/bulk meme
Looking for something 3 days a week, squat 2 or less days a week with main lifts + some accessories for upper body.
Would this work? AxBxCxx

Bench 3-4 x 5
Squat 3-4 x 5
dl 3-4 x 5
row 3-4 x 5
Curls 4 x 8-12
some tricep exercise

Bench 3 x 10
incline bench 3 x 10
Pendlay row 3 x 5
t bar row 3 x 10
db curls 4 x 8-12
lateral rises 4 x 8-12
arnold press 4 x 8-12
some tricep exercise

Ohp 3-4 x 5
squat 3-4 x 5
Sumo dl 3 x 5
db shrugs 4 x 8-12
some calf exercise

This is smth I came up with so far. I might change it ofc.
I could also do C 1x5 like TM to try and make new 5 rep maxes but with my diet Ill probably not lift heavier and I dont care that much about lifting heavy right now to begin with.
For core I do planks at home.

Day A
>Power Cleans: 5 x 3 (across)
>Push Press: 5 x 3 (across)
>Squat: 6 x 4 (control) (65% 1rm)
>Dips: 4 x 12
>Chinup: 4 x 8
>BB curl: 3 x 10

Day B
>Hang Cleans: 4 x 5
>Squat: 4 x 8
>W. Dips: 4 x 8
>Cable rows: 4 x 12 (2-1 tempo)
>Seated DB press: 4 x 12
>Hammer curls: 3 x 15

A x B x A xx
B x A x B xx

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Pls rate:

A
3x5 Bench press
3x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls


AxBxAxx
Light = ~70℅ of 3x5 load

MY VERY SECRET BENCH METHOD
CENSORED FOR FIT

Start with weight you can do for [censored]+ reps

Day 1:
[censored] press - [censored] x RPE [censored]
+5kg

Day 2:
[censored] shot - [censored] x RPE [censored]
CGBP [censored] x RPE [censored]
+5kg

Day 4:
[censored] press - [censored] x RPE [censored]
+5kg

Day 5:
[censored] shot - [censored] x RPE [censored]
CGBP [censored] x RPE [censored]
+5kg

Deload if you hit <[censored] reps

Yes you add 20kg a week to your bench

Can't post as its top secret

Made by a man who benches almost 300kg

PLS R8

any good ohp specialization programs? i want to press bw

>>38798996
Do presses 3x5 with heavy load 2x a week, do light presses (like 2/3 of the load) 4x a week. No smart trick, just put your deltoids to work. Btw, strict form is very important in this case, so you do not rely your pecs instead of deltoids.

Can I have opinion's on my program, please.

Monday (Chest+Front Delts+Biceps)
Bench Press 4x4
Incline Bench 3x8
Cable Flyes (down) 3x12
Peck Deck 1x15
Front Delt Raise 2x12
Curl BB 3x8
Hammer DB 3x12

Tuesday (Back Width+Rear Delts+Triceps)
Pull Up 3x6
Lat Pulldown (wide) 2x10
Lat Pulldown (V-bar) 2x10
Pulldown 3x15
Facepull 4x12
Overhead Tricep Pushdown 4x10
Rope Tricep Pushdown 4x10

Wednesday (Quads+Hamstrings+Calves+Abs)
Squat 4x4/4x8
SLDL 3x10
Leg Press 3x10
Calves 5x15
Leg raises 3x10
Planks 3x2min

Thursday (Chest+Back(thickness)+Delts
OHP 3x5
Chest Dip 3x6
Cable Flyes (up) 3x12
Lateral Raises 5x12
T-Bar Row 3x8
Cable Seated Row 3x12
Shrugs 3x15

Friday (Arms)
Here I just do short 30-40min workout for arms, just getting good pump and trying diffrent things for them

Saturday (Core)
Deadlift 3x3 or RPT (1x5, lower the weight and 1x8)
Hyperextension
Leg Raises
Side planks etc.

So yeah there is shit like "arm day" because I dont want to train 6 days a week superhard while natty, I believe that is smart. I know that it seems like not enough legs, but If I do too much them in one workout, they cramp like hell, So I do decent amount on "leg day" and then I have a deadlift day, where I sometimes do some leg extension/curls too. Its enough for me.
I fucking love this program and I like doing it, so even if its not the best in the world, would this be still good one, or could I get alot better gains doing something else?
My 1RM stats: bench 100kg squat 145kg highbar ATG and deadlift 200kg

Has anyone done Candito's Strength/Hypertrophy routine and seen significant muscle mass growth? Been doing it for about a month or more and my strength is going up pretty well. Curious to see if anyone has experience with it

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Wich one is better for a begginner dumbbells only routine

>>38792682
Noob lifter, steadily making gains, made my own sort-of 3X5

A
Squat 3X5
Bench 3X5
Weighted Chinups 3X failure

B
Deadlift 1X5
OHP 3X5
Stronglift style row 3X5

I go Monday, Wednesday, and Friday.

Thoughts?

>>38799732
I know its long post but please I want atleast one opinion on it. Help x)

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how's this one for someone who's had enough SS?

>>38799972
Seems like a lotta volume, are u coming off a beginner's routine?

Incline Bench 4-6, 6-8, 8-10
Squat 4-6, 6-8, 8-10
Weighted Chin Up 4-6, 6-8, 8-10
Seated DB Press 4-6, 6-8, 8-10
Face pulls 3x10
Cable Crunch 3x10

Flat Bench 4-6, 6-8, 8-10
Deadlift 4-6, 6-8, 8-10
Barbell Row
DB One Arm Row 4-6, 6-8, 8-10
Lateral Raises 3x10
Flyes 3x10

OHP 4-6, 6-8, 8-10
Squat 3-5, 5-6, 6-8
Weighted Chin Up 4-6, 6-8, 8-10
Barbell Row 4-6, 6-8, 8-10
Cable Crunch 3x10

>>38799876
Why go to failure on chinups? Aim for progressive overload on those too

>>38802243
so should I go with 3X5 on those too and just add weight?

>>38802252
Yes absolutely. Weighted chin ups are GOAT

ABxCD

SquatDay
Squats 3x12
Db lunges 2x20
Stiff Leg Deadlifts4x15
Goblet Squats4x8
Straight Arm Lat Pull Downs 4x15
Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15
Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5
Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15

>>38797803
anyone? r8 pls

>All days
At least 12500 steps of walking/running over the course of the day.

>Day A
Walk to and from the gym
30 minutes swimming
Bench Press 10/12/10, last set is with 15 pounds added.
Lat pull downs and/or weighted pull ups. 5 sets of 8.
Weighted cable crunch or weighted sit ups: 3 sets of 15.
Overhead press: 3x10, last set has 10 pounds added.
Hammer curls: 3x10

>day B
12 minutes on treadmill
12 minutes on elliptical
Squats 3x15
Weighted oblique twists + sit ups: 3x15
Deadlift 4x5
12 minutes on rowing machine
Leg curls 3x10
Drive to the gym

I take every 5th day off.

>>38798514
it's [censored] but I think that [censored] is much better at working your triceps/pecs

>>38792682

someone give me a good routine that would help me be a better rugby player. (prolly gonna be hooker this season)

anyone lifts 4 or 5 days?

Pls share routine

>>38793011
Wait, how come?

>>38804906

They end up having less lat usage than most other forms of pullup/chinup and more rotator cuff stress. If you're mostly doing pullups to build your lats, that's a minor problem.

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>>38804891
I took ICF, put the squats with rows and the deadlift with rows, pushing on its own day. So...

A
Squat
Row
Curl
Hyperextension

B
Bench
Pushdown
Calves
Cable Crunch

C
Deadlift
Weighted chin-up
Front Squat
Curl

D
OHP
DB Extension
Calves
Cable Crunches

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Critique?

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Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20


Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20


Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

Anyone tried this routine? I'm currently on my 2nd week and I like it so far.

>>38806309
Do five sets calves

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I'm doing PHAT for powerbuilding, did I pick the wrong routine?

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8

B
Squats 3x5
Weighted dips 3x5
Deadlifts 3x5 (75% A day's weight)
Chin ups 3x8

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routine is 5x a week (legs once a week)
tfw
>19
>roid delts because of 4x20-30 laterals
>lean
>switched squats for leg press when I hit 3pl8 below parallel
>too much volume is a meme

>>38806977
also, same colour means superset except for leg day

>>38806629
its an advanced routine

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AxBxABx

A:
Squat 3x5
Incline DB chest press 3x5
Lower chest cable flyes
DB military shoulder press 3x5
CHest DB flyes
Accessories: Crunches, russian twsits, tricep extentions.

B: Deadlift 3x5
Cable rows 3x5
Rowing at face height (like facepulls) 3x5
Lat-pulldowns (3x5)
Shruggs 3x5
Accesories: Bicep Curls, rotorary cuff cable stuff

>>38806977

Yeah I have a simmilair problem/experience, i dont do strength gains on my alts, and my shoulders wont grow. I'm thinking about jsut doing 3 times more work on pull-downs and lat-raises/shoudler presses.

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I always get tired as shit when I cut, so I was thinking about a minimalist routine with only the essentials. Swimming is my cardio.

Thoughts?

>>38804920

I agree, but at my gym there is a lat-machine and I gotta say, my lats gets targeted very well, I get sore as hell, even more than cable lat-pulldown regular thingy.

I'm doung this after SL(Bls resband)
ABxCD

SquatDay
Squats 3x12
Db lunges 2x20
Stiff Leg Deadlifts4x15
Goblet Squats4x8
Straight Arm Lat Pull Downs 4x15

Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15

Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5

Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15

A
OHP
Chins
Squat

B
Row
Bench
Deads

AxBxAxx
BxAxBxx

Alternate between volume, recovery and heavy for main lifts:
Volume is 3X8.
Recovery 2X10.
Heavy is working my way up to a PR attempt, usually: 5X60%, 5X80%, 3x90%, 1Xprevious pr + 2%.
End up setting new PR for each lift once every two weeks, which comes up to a theoretical improvement of 67% per year which serves me just fine as intermediate.

Accessories:
For squat day: Side laterals, lat pulldowns, skullcrushers, front squats.
For dead day: Incline DB bench, DB rows, BB curls, weighted GHD.
Usually keep it down to 1X12, 1X8 for each accesorry and superset it with the compounds but only after the relevenat lift is done.

>>38807059

Why the AB on the end lol?

>>38807233
>mash gslp and tm together.
that's either the dumbest shit i've seen on /fit/ or genius.

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If I follow 2 routines, say PPL and Greyskull and do all their work and exercises, will I get twice the gains?

I'm gonna start my cut October 1st for swimming season.
I will swim Mon,Tue,Thurs but Wen, Fri, Sat, Sun I have time to do some kind of cut exercises.
Some kind of ottermode cut routine (had b.pitt from fight club on the pic) was here a while back, is that mem or actually good?

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>>38807013
How about PPLRPPL?

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these threads are all the same. everyone posts their slight variants of popular programs, no one bothers to review them.

>>38807543
inb4 overtraining

>>38807899
thanks for the input

>>38807107
not bad. I'd move dips to A and chinups to B to avoid the rows interfering with the chinups, and the bench interfering with the dips. swimming is good. consider alternating weeks :

ACBCACx
BCACBCx

>>38807233
rest time?

A:
2 dumbbell clean and press's
1 db clean and press
1 hand db swing
2 db clean and push press
1 db clean and push press
1 db clean

Start at a super light weight, do 2 or 3 reps of each exercise in that order. That's 1 "round" Add weight each round until I begin to max out on things like clean and presses, then eliminate the lifts I max out on. Eventually just left doing dumbbell swings and 1 hand cleans as those lifts allow the heaviest weights

B
Squat 4x6
1 quad accessory
Curls, calves, abs for a few sets

A is done Monday's and Friday's b is done wendesdays

>>38807955
Based on heart-rate. If I have an iso after a compound set then I let my BP go down to about 120 before doing it (if it went that high,) then I wait for it to drop down to approximatley rest rate before my next compound set. It's usually Compound> 30s rest> iso> 4-5min rest> compound.

>>38807908

I thought overtraining was a meme

>>38807107
>I wouldn't do dips on bench day or chins after rows. Maybe switch them.
>Maybe alternate back with front squats and deadlifts with RDLs.
>I like to avoid squating on deadlift day, but hey to each his own.

>>38807059
>PPL without the L.
>You can probably handle ABxABxx if you insist on being a chicken.

>>38807992
>Why?

>>38808212
>I thought overtraining was a meme.
It is for cheaters, natties play by different rules.

>>38807899

Noone here knows shit
Overtraining is ameme.. overtraining iis not a meme

>>38808282
>squatting
>pressing and pulling
Pretty simple m8

>>38808282

I feel like 2 days deadlift and 2 day squatting is enough. I also sprint and cardio and I dont want my legs sore. When I stop progressing I will maybe add more legs. My frequency is still twice the normal PPL. MAybe I just will do more volume.

>>38808298

What is overtraining? Do you really 'wear' down your muscles? If I go to the gym and do like 5 reps for sets of 40 with 3 minute rests, I would eventually not be able to lift it? I'm gonna try this sometime while bringing food.
Maybe the higher volume the faster your muscles deteriorates. Or it's just a myth, who knows?

>inb4 8 hours arm day.

>>38808489
>didn't see you had Squat on A.
Still, if I were you I'd either go with a more traditional PHUL or PPL.

>>38808513

Try it and report. The difference between sciene and fucking around is to write it down.
I'm thinknig about the opening of Conan were he grows up pshing that wind-mill thing. He got bigger amirite?

>>38808530

But I'm a total noob/beginner. 6 weeks training. Good noob-gain though. PPL is intermediate?
Maybe I will start PPLEGS after chrsitmasish

>>38808513
>If I go to the gym and do like 5 reps for sets of 40 with 3 minute rests, I would eventually not be able to lift it?
Sets of 40 is pretty much endurance training and not proper anaerobic exercise. You could keep it up for a long time if your cardio-vascular endurance is decent. But yeah eventually you'd fail - just like if you run long enough at one point your muscles simply stop working. Taking food with you will help but only to a point, glycogen reserves can only be replenished at about 50% the rate they are used up by decent intensity exercise - you're only prolonging the inevitable. Not to mention that your CNS will give out at some point due to not being able to generate action potentials anymore.

But let's take a more reasonable example of what we are talking about in the context of anaerobic training:
You do bench press on monday and want to do it again on wednesday. So there is a 48 hour period inbetween.
Now 48 hours is usually the maximum time that protein synthesis is elevated following training. If you applied too much stress on the muscle it won't have time to repair itself let alone get stronger - you'd be weaker on wednesday than you were on monday. And even if your muscles recover, there is still the possibility that your CNS didn't.

Here's a chart that explains it nicely.

The reason that people say that there is no such thing as overtraining is because it is true in one case: people who use steroids - take enough roids and recovery will almost never be an issue. They even change that whole "48h protein synthesis" maxim. It's a whole 'nother ballgame and hence why natty principles don't apply to them and vice versa.

>>38808565
Honestly, if you're that new to lifting I'd just stick to something basic and proven. PPL is not ideal for you in that case. Look up GSLP, it's pretty decent for beginners or RP begineers BB routine or something like that.

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>>38808671
*forgot pic.

>>38802206
>>38802206

Anyone can critique mine here?
I'm intermediate. Bodyweight fluctuates between 174-176

>>38798437
Pls

>>38806977
How long do you have for each workout? Seems with that much volume it takes long. I'm asking because I want to add more volume to my training, but don't have that much time.

Also miron body

>>38808934
chest+back 1h30min
shoulders+arms 1h15min
legs 45min
just superset more volume, i.e biceps+triceps, bench+latpull etc

Need help with Greyskull. Was doing the basic programme with two minor accessories. Could not do Chins because I was a weak-ass noob, and not Dips either for the same reason.

Now I'm stronger and want to add Chins and Dips, but I'm wondering: do I add them as 3x5 "main lifts" the way Phrak suggests in his version, or as 2x6-8 accessories, the way Johnny Pain suggests in the actual Greyskull book. Does it even matter?

Also, one of the accessories I've been doing so far is V-handle pulldowns; do I stop doing that now that I can do Chins? JP seems to suggest in the book that V-handles are just to build you up to proper Chin-ups.

>>38809031
alright, thank you

>>38792682
I read somewhere wide grip pullups are dangerous for your shoulders anon. You should check that out. Other than that it seems like a solid routine, sets and reps?

Opinions, trying to get back into it:

Workout plan:
A
Squat 5x5- 2 warm up 3 max
Bench 5x5- 2 warm up 3 max
Rows 5x5- 2 warm up 3 max
triceps (pulldowns) 3x8
Back extensions 3x8
Pull ups 3x8
calves
Wrists
abs

B
Deadlift 3x5- 2 warm up 1 max
OHP 5x5- 2 warm up 3 max
Lateral raises 3x8
Chins (weighted) 3x5
Biceps 3x8-12
dips 3x10
calves
wrists
abs

typically 1-3mile warmup at the start.

>>38808701
Thanks, very informative!
My rest periods are 2 days, than 3 days/weekly as mentioned in my routine.

What volumes are "too much" when you go into fatigue? Are DOMS related to proteinsynthesis and recovery? DOMS lasts longer than the recovery right?

>>38809522
They are taxing for your rotary cuff. The same way your biceps are taxed when you do pull-movements, say you do rows, deadlifts, pull ups, shruggs etc, your bicep gets used every exercise, but the rotorary cuff aren't as durable as the biceps and are often under-developed when people start lifting..

>>38809601

What the F man... Are you on crack?

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>>38792682
BP and OHP alternate
Rows are Pendlay
The two assistance exercises depend on the press I do
I dont know if I should switch to pullups, I can just do 4.

>>38809825
nope? care to illuminate me on how I fucked it up so badly?
I typically increase the loads by 5lbs a week

>>38809601
what's your level?

>>38809942
novice~ish? when I was getting /fit/ this plan worked pretty well for me if I recall right, just needed to eat enough.

>>38809738
>What volumes are "too much" when you go into fatigue?
There are ballpark figures, but you need to see for yourself how much you can handle. In general, you want to do no more than 30 reps per exercise - even less if you use heavy loads (high intensity.) There are exceptions to this but a beginner should start out at or under this range - if you're doing more you're either using too little weight or are about to burn yourself out. As far as total training volume is concerned - keep it below the point where you are completely drained, that generally means keeping your workout to under 2 hours and only doing heavy compounds for about 1-1.5 hours. Again, this is very general.

>Are DOMS related to proteinsynthesis and recovery?
No. DOMS is merely a reaction of your body to unusual stimulus, it is not an indicator regarding recovery. It happens when you do a movement you're not used to or use intensity or volume that you haven't used before or in a long time. It usually doesn't happen after you've gotten used to your current training regimen. DOMS is distinct to soreness or fatigue, both of which can happen even if you're used to your programme - but they are generally of little concern unless they are accompanied by loss of energy or strength which lasts past the recovery period.

>DOMS lasts longer than the recovery right?
As I said, DOMS is not an indicator of anything other than how accustomed your body is to how you are training. More/less of it is not good nor bad. The idea that DOMS means you did a good job is founded on the scientifically disproven hypothesis of "muscle confusion."

is PPLx for a natty?

>>38809960
seems like a bit too much volume.
If you are novice you dont need that much specialization
>symmetricstrength.com
here you can see your power level

Hey guys, quick question.

Will doing arm isolates any difference in my case? I've been on stronglifts for 2 months now, then I '''switched''' to this.

A
- OHP 4x5
- Squat 4x5
- Diddly 2x5
- Dip 3xF
- Chin up 3xF

B
- BB row 4x5
- bp 3x5
- Squat 4x5
- Pullover press 4x5
- Pull ups 3xF
+ random ab work

Is this routine good for now? I'd really like bigger arms, but I don't want to do accessories that won't do anything.

>>38810001
>symmetricstrength.com
huh thanks. It does seem like abit much I figured might as well add the stuff if I can do it to help me out. My upper body is particularly weak. Any suggestions to make it more productive/efficient?

>>38809996
It's doable, but usually not 100% ideal: you train your whole body less than twice a week - might as well do PHUL or another U/L split. Still lot's of natties like to use it; and doing something you enjoy means you're more likely to actually do it, and that is the most important thing on any routine.

>>38798437
Pls respond

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>>38810053
pls pls, have a grill pic a hilf mir

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Is my full body workout with dumbbells meme or sufficient? QTDDTOT said weight progression is really the only issue... Is that right?

Squat - 2-4 Sets - 8-12 reps - 5-10 kg
Stiff Leg Deadlift - 2-4 Sets - 8-12 reps - 5-10 kg
Lying Press - 2-4 Sets - 8-12 reps - 3-6 kg
Lying Flys - 2-4 Sets - 8-12 reps - 3-5 kg
Overhead Press - 2-4 Sets - 8-12 reps - 3-5 kg
Lateral Raise - 2-4 Sets - 8-12 reps - 3-5 kg
Bent-over Rows - 2-4 Sets - 8-12 reps - 4-6 kg
Biceps Curls 1-3 Sets - 8-12 reps - 4-5 kg
Lying Triceps Extensions - 1-3 Sets - 8-12 reps - 3-5 kg
Abdominals Crunches - 2-4 Sets - 8-12 reps - 2-5 kg

>>38810058
bump

>>38794136
do 6 days instead

plz r8

3/4 Sets
every 2 weeks start exercise with a drop set
a-chest and back
b-shoulders and arms
c-legs and lower back

a
b
c
a
b
c
x

>>38810611
stop wasting time if ur doing all dumbbells, start doing dumbbel clean and presses, push presses, snatches, cleans, and swings, all one handed and 2 handed variations

>>38809840
Switch the lateral raises and the db rows. You already train lats during pullups day so switch it to the day that you aren't training rows. And since you're already training lateral delts with ohp, move it over to the other day that you aren't Training latetal delts. That way you get a 3x a week frequency for these muscles.

Squats 3x10
Rows 3x10
OHP 3x10
Weighted Pull ups and chest dips 3x10

Training with dumbbells only.
This okay, 3 days a week?
Starting off on a cut.

Is the Fierce 5 routine good for beginners who are trying to lose weight?

>>38792682
I'm a beginner, please rate my routine/tell me what i can improve on:

A:
Cable pulldown wide grip
10/10/8/5

Seated rows
10/10/8/5

Cable pulldown narrow grip
10/10/8/5

Back raises
15/15/15/15

Bench press
10/10/10/10

Incline bench press
10/10/8/5

Butterfly machine
10/10/10/10

B:
Concentration curls
10/10/8/5

Biceps rope pull
10/10/8/5

Barbell curls
10/10/8/5

Crunches
20/20/20/20

Crunch machine
12/12/12/12

C:
Overhead rope extension (triceps)
10/10/8/6

Dip machine
10/10/10/10

Skullcrusher
10/10/8/6

Leg press
12/12/10/10

Leg extension machine
12/12/10/10

Leg curl machine
12/12/10/10

D:
military press
10/10/10/10

Lateral raises
10/10/10/10

front raises
10/10/10/10

How does /fit/ feel about the ketogains novice program?

Workout A:
Squats 5x5
Bench Press 5x5
Bent Over Row 5x5
Shrugs 3x8
Standing Overhead Tricep Extension 3x8
Bicep Curls 3x8

Workout B
Squats 5x5
Deadlift 1x5
Overhead Press 5x5
Bent Over Row 5x5
Close Grip Bench Press 3x8
Bicep Curls 3x8

>>38802206
Anyone?

Mon
DB Bench 3x10
OHP 5x5
lateral rises 3x8
weighted dips 3x10

Tue
Pull ups 3x8~failure
seated rows 3x10
barbell rows 4x8
bb curl 3x10
hammer 3x10

Wed
squat 3x5
dlift 4x5
leg rises
lumberjack 3x10

Thu
Rest

Fri
DB Bench 3x5
OHP 5x5
lateral rises 3x8
weighted dips 3x5

Sat
Squat 3x5
dlift 4x5
Pull ups 3x8~failure
barbell rows 3x10
Shrugs 4x10

Sunday
Rest

Push (Chest/Triceps/Shoulders):
Flat Barbell Bench 3x5
OHP 3x10
Dumbbell Bench 3x10
Cable Pushdown 3x12
Cable Flys 3x12
Tricep Extensions 3x12
Front Raises 3x10
Shrugs 3x12


Pull (Back/Biceps)
Deadlift 2x5
Dumbbell Rows 3x10
Pendlay Rows 3x10
Preacher Curls 3x8
Chin ups 3x10
Reverse Curls 3x10
Lat Pulldown 3x10


Legs
Squats 3x5
Leg Press 3x10
Calf Raises 5x15
Leg Extensions 3x10

Abs (Everyday)
2xF Planks
3x15 Hanging Leg Raises

I'm new to lifting but here's mine
Tricep extensions, flys, barbell curls, OHP, bent over rows, dumbbell curls, lawnmower pulls, preacher curls, skullcrushers, dumbbell bench, barbell bench + 1 mile run. I do it 6x a week

AxBxAxx

A days:
Bench 3x6, once 3x6, do 6x4 paused. Once 6x4 paused, add weight, work to 3x6

On 3x6 days, do 2 back off sets to failure. -10% for set 1, -20% for set 2.

Squat: 2 sets, one set 4-6, drop 5-10%, do 6-8, then 2 cluster sets at that weight, one minute of rest between.

pullups and dips, rotating between total # reps (50 in fewest # sets), sets of 5 till i cant do 5, and 2 sets to failure.
Facepulls 3-5x10, cable work for rotator cuffs

B day:

OHP alternating 3x6 and reverse pyramid 4-6,5-7,6-8
Close grip bench, paused reps, reverse pyramid style, 4-6, 5-7,6+, last set clustered for 2 additional sets with one minute reat between.

Didlylifts alternating 1×5, and same weight as complete 1x5 for doubles for as many sets as possible, 6+ sets before considering adding weight.
Cable rows 3-5x8-12
Curls for the girlz
Ab work

Recovering from a back injury, some days im fine, ither days i can barely walk, on a good day i can squat 275+ for reps, or deadlift 315+, bad days, can barely do bodyweight squats or lean over. Zyzz be with me in my time if need.

i'm doing icf 5x5. Just the routine. I'm not following any of autistic blaha's advice. Is the routine itself acceptable?

Also, when squatting i got a dull paint in my quad tendon on my left leg near my groin. It has taken nearly three weeks for it to go away, and it's almost there. Any idea what causes this? I try to go deep on my squats and I'm also a novice, so I may have over exerted myself doing 90% of my max rep as my work set for a 5x5, which really didn't feel difficult but in retrospect was probably retarded.

>>38807543
yes, do SS as well and you will get 3xGains