post routines/we will all make it edition

>>38906451
>day 2.

Fuck off faggot, come back In 6 months

File: iuh.jpg (289KB, 500x428px) Image search: [Google]

289KB, 500x428px

>>38906451
Looking good. I would include 5x5 dumbbell single calve raises for legs though.

I'm doing a PPL 2x/week with PHAT principles. First three days are in the 3-8 rep range, last 3 are 8-15.

>das too much volume mang
lol I'm on cycle

>>38906484
I do ppl twice a week natty. Why would it be too much volume?

>>38906466
Good idea, just need to figure out a step somewhere on my room. Believe it or not, my leg muscles are probably stronkest, I don't own a car so bike everywhere. I do 20-30 km a week by bike

>>38906515
I personally don't think it is (I was running the same routine on cycle, just with a few less sets on certain exercises) but a lot of people on fit subscribe to the "minimum amount of work to drive progress" school of lifting.

Overtraining is a meme, just eat a lot.

>>38906515
Whats ppl?

>>38906542
Push pull legs. In brosplit terms, chest/shoulders/tris, back/bis, legs. A common routine for hitting bodyparts twice a week.

>>38906539
Eating an sleeping enough is the key. If one of those two things slips, you must reduce volume, or intensity.
>>38906542
Push/pull/legs

>>38906555
When would you deadlift? It's a leg exercise but uses back and it's not a pull (although lot of arguing on that)

>>38906580
Either day, I personally do it on leg day though right after squats because when I had it on back day my spinal erectors would get too fatigues.

Rate/improve my stronglifts plus accesories friends

A
SQUAT 5x5
BENCH 5x5
ROW 5x5
Dips 3x8 (or max)
Dumbbell incline bench press 3x10
Tricep rope extension 3x10

B
SQUATS 5x5
OHP 5x5
DEADLIFT 1x5
Pullups 3x5 (or max)
Bicep supinating curls 3x10
Weird shoulder machine 3x10

AxBxAxx
BxAxBxx

>>38906622
I'd put Dips on B day, otherwise there's no direct chest work that day.

>>38906666
Checked and thanked will consider

File: FB_IMG_14747704350086069.jpg (113KB, 480x343px) Image search: [Google]

113KB, 480x343px

Frankoman db adapted
Dumbbell Bench press 4x 12,10,8
Dumbbell Flys 4x 12,10,8
Skullcrusher 4x 12,10,8
Dumbbell Tricep Kickback 4x 12,10,8
One Arm Seated 4x 12,10,8 Dumbbell Extension 4x 12,10,8


Tuesday - Rest Day

Wednesday - back and BicepsBack
One Arm Dumbbell Row 4x 12,10,8
Bent Over rows 4x 12,10,8
Dumbbel pullover 4x 12,10,8
Concentrated db curl 4x 12,10,8
Db curl 4x 12,10,8
Cross Body Hammer Curl 4x 12,10,8


Thursday - Rest Day

Friday - Legs and shoulders
Arnold press 4x 12,10,8
Upright row 4x 12,10,8
Lateral raise 4x 12,10,8
Lying hip abduction 3 x 29
Side bridge each Side de 3x 30
Front bridge 3x30
Weightened crunch 3x20
Weightened leg raises 3x20
Russian twists 3x30
Five me advice on it shoukd i Just do a upper lower Split instead what do you think fit

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

pls rate
gonna do this after SL

Just bought a bench, weights, some dumbells and a barbell.
There's no gym where i live that is <1.5 hour by car, and my room is too small for me to put a power rack there, or for me to do OHP.
Any routine recommendation?

>>38906451
PPL (3 lift days 1 rest day) routine, bench, deadlift and squat all have a 60% of max lift to failure at the end of each day for more volume; all reps are 3x10-12 otherwise. I take creatine to aid the soreness.

Push
>barbell bench
>OHP
>raising cable flies
>decline dumbbell bench
>cable tricep extensions (4 sets, 2 downward extension, 2 overhead and forward)
>lateral dumbbell raises
>forward dumbbell raises

Pull
>deadlift
>barbell rows
>wide cable pulls
>weighted pull ups
>narrow cable pulls on pull down
>preacher curls and barbell curls (2 sets of each)

Legs
>high bar squat (ass to grass faggots)
>hack squat (on smith machine since its the only viable way in my gym)
>standing weighted calf raises
>seated calf raises
>hamstring cable pulls or whatever they're called
>Romanian sit ups (with the hip pad set low enough to work the ass instead of the lower back

Run a couple miles after push and pull days, add in weighted core work on any day where it's not sore or the day directly before deadlifts. Winter bulking started at 170 and I'm at 185 now, 5'11"

>>38908805
Same anon from this, current big lift maxes are

>bench 225 lbs (working back from dislocation)
>squat 345 lbs
>deadlift 485 lbs
>serratus 3,789 lbs

AxBxCx

Workout A

Squats 50 Reps
Bench 50 Reps
Lat Pulldown 50 Reps
Upright Row 50 Reps
Barbell Curl 40 Reps
Tricep pushdown 40 Reps

Workout B
Deadlift (4x3)
Seated Rows 50 Reps
Incline Bench 50 Reps
Lateral Raises 40 Reps
Overhead Tri Extension 40 Reps
Weighted Leg Raises 50 Reps

Workout C

Front Squats 50 Reps
OHP 50 Reps
Barbell Curl 40 Reps
Hyperextension 40 Reps
Front Delt Raises 40 Reps
Weighted Leg Raises 50 Reps

>>38908424
SS

>no power rack
Hack squats, db bench
>too small to OHP
Seated, or just go do them somewhere else

>>38908941
Thank you my friend

File: did.png (20KB, 618x463px) Image search: [Google]

20KB, 618x463px

Is this calc lying to me?

It was 4.5 steep downhill and 4.5 steep uiphill if that matters.

>>38906451
I'll give you a week tops.
"motivation" only gets you so far. What you need is determination

>>38906580
>deadlift
>not a pull

okay friendo

>>38909283
Well to be fair a push exercise moves away from your body, a pull brings it towards, deadlifts just move weight along your body. I still include it in my pull days but I can see where the distinction doesn't work perfectly.

ABCxABCx

I do them this order:
A: Chest and Triceps
>bench press 5x5
>incline bench press 3x12
>dumbell incline fly 3x12

>closed grip bench press 3x12
>skullcrusher 3x12
>unilateral rope press down 3x12

>leg extension 3x12
>leg curl 3x12

>hanging leg raises 3x10

B: Back and Biceps
>deadlift 5x5
>barbell shrug 3x12
>pullup 3x12
>seated row 3x12
>bent over row 3x12

>preacher curl 3x12
>reverse curl 3x12
>alternate hammer curl 3x12

>declined oblique crunches 3x10

C: Shoulders and Legs
>OHP 5x5
>upright row 3x12
>lateral raises 3x12
>alternate front raises 3x12

>squats 5x5
>calf raises 3x12

>declined crunches 3x10