Routine thread. Post yours and rate others A: squats 3x5 Bench

Every set pyramid broddah:

A:
incline DB
declibe BB
smith tower incline BB
Pullover
Cablecross
cable tricep work

B:
DL
Latpulls
rowing
lat bar-pulls
lat-machine
reverse butterfly
heavy ass curls

skipping every leg day, works fine for me

>>39029794

Forgot OHP day A

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>>39029794
>no squats

so
squat 5x5
ohp 5x5
chinups 3xF

tu
squat 2x5@80%
bench 3x5
weighted chinups 3x5

th
squat 1x5
ohp 1x5
deadlift 1x5
curls 5x(8-12)

>>39029838

no fuck it. I'm gonna move deadlifts and curls to tuesday, trash deload squats and put weighted chins on thursday

>>39029723
PPLx:
Push:
Bench/OHP 3x5
OHP/Bench 3x8
Incline db press
Lat raises
Tricep extension

Pull:
Supinated row
Pullups
Facepulls
Cable rows
Bicep curls

Legs:
Squats
RDLs
Calf raises

I'm playing div1 ultimate at uni so I can't do deadlifts unless i want to die

doing the /fit/ version of GSLP
still making gains...

what de fuck does 3x5 mean? doing 3 squats 5 times? fuck is that going to help with?

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>>39029947
3 sets of 5 man..

>>39029723
A:
Bench press 3 x 8 - 10
OHP 3 x 6 - 10
biceps curls 3 x 8 - 10

B:
Squats 3 x 8 - 10
pistol squats 3 x 5 - 10
sumo deadlifts 3 x 5

1:rest
2:A
3:rest
4:B
5:rest
6:A
7:B

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>>39029962

>>39029723
>2016
>not running DUP program

k

>>39029947
>being this retarded

Bring on the hate

A
Low bar heavy squat 3x4 - 3x2 depending how heavy
High volume bench 4x12
T-bar rows 4x8
Decline bench 4x6-8 superset with lateral raise 4x12
Pulldown using cable row attachment 4x8-12
Cable flies 4x15
Bicep work

B
High bar heavy 3x5
Bench heavy 3x5
Rest is same as A

C
Lowbar volume 3x8
High bar volume 4x12
Bench heavy 3x5
Rest is same as A

Greyskull LP variant

M/F:
Push ups 2x15
Bench/OHP 3x5+
Rows 3x8
Squats 3x5+
Calf raises 2x20
2 laps of farmers walks

W:
Push ups 2x15
OHP/Bench 3x5+
Weighted chins 3x8
Deadlifts 1x5+
Ab rollout 2x15
5 minutes of jump rope or box jumps

is there any good routine I can follow to lose weight with just a barbell?
I don even have a bench or anything

>>39030201
how long have you been lifting? I want to adopt greyskull after fucking around with SS for two months.

>>39030248
You can't do much with just a barbell, maybe some deadlifts, maybe OHP, you can try to get under it and bench press it. Also, losing weight is about diet, if that's your only goal just eat less and go for a jog.

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All these faggots on here doing chest and shoulders on the same day. Have fun with your shitty bench to ohp ratio niggers

>>39029723
ITT:
*no information on the person who's following the program
*no goals
*no progression
*no programming
*no periodization

but there luckily is:
*a list of exercises

and sometimes:
*some rep range
*a number of sets

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>>39030307
But thank you for contributing

>>39030269
Not into the whole jogging thing, I dont leave my house. I heard lifting is one of the best exercises for weight loss and if you just jog youll be thin but flabby

I do Grey skull LP with some accessories, what do I replace bench press with if my collarbones hurt like a bitch after every set.

I tried everything, not cocking back wrists, keeping elbows tight in, etc. Someone told me not to lift the bar with shoulders but I don't understand what that means.

Help please?

>>39030318
read the sticky

>>39030339
film yourself bench pressing and compare that to videos on youtube, you must be doing something wrong, lower the weight and check your form until you figure it out, you're at risk of injury right now.

>>39030315
Now people can see what they should post in other to get a honest evaluation.

You're welcome.

>>39030339
Concentrate on squeezing the chest and keep you shoulder blades contracted. Or do dumbell bench press

>>39030360
you can't contract bones...

>>39030375
I can

>>39030360
I used to do dumbbells until I got the same issue with the collarbones, rested for a month and then started doing barbell. Now the same issue is coming up.

Guess I'll film myself like >>39030351 said to try to figure it out, I've asked maybe 5-7 different gym regulars and they all say different things.

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>>39029723

Monday (Push)
>5x5 - Flat Bench Press
>4x8 - Push Press
>4x8 - Over Head Tricep Extenstion
>3x15 - DB Side Lateral Raises

Tuesday (Pull)
>5x5 - Weighted Chin-Ups (4x8* if no access to weighted)
>4x8 - Barbell Shrugs
>4x8 - Straight Barbell Curls
>3x15 - DB Rear Flies

Wednesday (Legs)
>5x5 - Back Squat
>4x8 - Sumo Deadlifts
>4x8 - Calf Raises (any variation)

Friday (Upper)
>5x5 - Strict Press
>4x8 - Barbell Shrugs
>4x8 - Incline Bench Press (BB or DB, your choice)
>4x8* - Chin-ups or Barbell Rows (you decide)
>3x10 - DB Hammer Curls
>3x10 - Over Head Tricep Extensions

Saturday (Lower)
>5x3 - Conventional Deadlift
>6x6 - Front Squats
>3x10 - Stiff-leg Deadlifts (or Leg Curls if you're too tired)
>4x8 - Calf Raises (any variation)

>>39030339
>>39030393
find someone strong and knowledgeable in your gym, and ask them what you're doing wrong.

Posted this a few times but never got comments on it. I've been enjoying my time working out so far and will follow this for two-four more months before switching a few things, but I'm interested in you guys' take on it.

I am a "beginner again" @171lbs/5'9", kinda skinnyfat looking - I had tried out SS twice, each for about two-three months periods, within the last three years. For the past four weeks, I have been doing instead a further modification of Phrak's Greyskull LP - personalised by thinking about why I didn't lift well the other two times I started lifting. It's AXBXAXX + BXAXBXX, with:

>Strength Phase, 2 weeks:
A:
Overhead Press - 2x5+1xAMRAP
Lat Pulldown - 2x5+1xAMRAP
Deadlift - 1xAMRAP
B:
Bench Press - 2x5+1xAMRAP
Barbell Row - 2x5+1xAMRAP
[Low Bar] Squat - 2x5+1xAMRAP

>Endurance Phase, 2 weeks:
A:
Overhead Press - 2x15+1x<=15
Lat Pulldown - 2x15+1x<=15
Deadlift - 1x<=15
B:
Bench Press - 2x15+1x<=15
Barbell Row - 2x15+1x<=15
[Low Bar] Squat - 2x15+1x<=15

I add 2.5lbs to upper body and 5lbs to lower body each workout if I hit 3x5+ (or 3x15 for endurance weeks). Double increase if at strength phase, I end up getting 10+ reps on the AMRAP sets .

In my takes with SS, I had found that my fencing days allowed me an asymmetrically strong squat compared to my weaker upper body. By which I mean I had a 2+ plate squat and deadlift while my OHP/Bench were at 60lbs/100lbs (yeah I'm weak, you don't need strength in fencing). I also found that squatting at the beginning of each workout left me with less energy for OHP/bench, which meant that I stalled at those weights.

I decided to follow Candito's advice and prevent plateaux / stalling in the first place by periodising, hence me working some higher rep stuff. I think as my strength increases, I might switch it to a 3-9-15 or 3-12-21 rep range periodisation. I also run Tabata intervals twice a week, run for 30 minutes followed by a few sprints once a week on off days. I also dance thrice weekly to keep active.

>>39030429
Looks good. What's the high rep period supposed to do?

>>39029723

My personal starting ass. Went from a flat ass with 37" to a nice round ass with now 40" and from beer gut to soft, but flat stomach.

A:
OHP 5x5
Front Squat 5x5
Hip thrusts 3x5
Tricep extension 3x8
Dips 3x8
Cable Kickbacks 3x8

B:
Bench 5x5
Split Squats 3x8
Hip thrusts 3x5
Curls 3x8

And planks whenever I want to.

>>39030493
Forgot Deadlifts in B with 5x5.

>>39030429
Why do you do resistance training?
I don't think you really need much muscle for fencing?

>>39030515
I am in no shape an expert with weight lifting, but doesn't 5x5 on DL seem like too much volume?

>>39029723
A:
Bench
Incline dumbbell
cable cross
tri overhead extension
tri pulldowns

B:
DL
T bar row
lat pulldown
seated row
hammer curls
preacher curls

C:
Squats
Leg press
lunges
leg curls
calf raises
box jumps

D:
OHP
lat rises
reverse flys
front lat raises
heavy dumbbell shrugs

Lift? Every day breh

>>39030464
My aim is to train endurance / conditioning, be more fit in general, and supplement the increase in strength gained from lower rep ranges. There is actually some evidence that even very high rep exercises can increase strength and muscle size:

http://www.trainingscience.net/?page_id=301

This T-Nation article points out that it also helps the muscles deal with lactic acid buildup. They look at it from a hypertrophy perspective, while the way I see it I'll need to build endurance if I'll want to train harder or suffer less from fatigue in my workouts as I go heavier:

https://www.t-nation.com/training/tip-vary-rep-range-to-grow

>>39030546
I've quit fencing in my early university years. I have to say though, strength training is very important for fencing as long as you train for explosiveness also. My coach's lack of willingness to actually strength train me was, I believe, one of the reasons why I could not make it to my national team.

But these days, I do resistance training because I'm sick of being weak / unfit. I've also quit smoking, and have been just steadily improving my life. May take up sports again after getting reasonably in shape.

>>39030559
I have problems making progress with less than 5x5, I did 2x5 and just had no progress at all.

With 5x5 it got better, but I cannot really lift DLs real heavy because I get hip pain with heavy DLs.

(I know I could just skip DLs, but I like this exercise)

>>39030662
Hmm, interesting.
I actually fenced for a year and a half myself, and from what I've seen, the good guys weren't particularly musclely.
What do you think?

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>>39029723
>A
Squats (4 week program sets/reps vary)
Leg curls 5x12
Leg extensions 5x12
Calf raises 5x15
>B
Deadlifts (4 week program sets/reps vary)
Cable pulldowns 5x8
Cable rows 5x8
Rear delt raises 5x12
Barbell rows 5x8
Dumbell curls 5x8
>C
Bench press (3 week program sets/reps vary)
Military press 5x8
Lateral raises 5x12
French press 5x8

>>39030812
oh and ABCABCX

>>39030401
C-can i do all this with just a barbell?

>>39030686
Good fencers are not necessarily big, but at the highest levels for men, they will be fast AND strong. My coach kept saying strength was not needed as long as you could evade such strong and fast strikes on your blade, but those guys would force my blade out of their way with such force and agility that I wouldn't be able to counter them.

>>39030812
Leg flexions and extensions, but no RDL or SLDL or front squat or lunge or whatever.

Barbell rows after cable pulldowns, cable rows and rear delt raises.
No chin-up/pull-up.

And just as an aside, 5 sets of calf raises probably isn't gonna do enough to get big calves.

>>39030884
Cool to know, thanks, anon.

Male
22 years old
5'11" (inb4 manlet)
170lbs
Currently bulking, looking to get strong.

AxBxAxx
BxAxBxx

A
> Squats 3x5
> OHP 3x5
> Deadlift 1x5
> Chin ups 5x5

B
> Squats 3x5
> Weighted dips 3x5
> Deadlift 3x5
> Chin ups 5x5

No bench because I have an old injury that is aggravated by the bench pushing into my shoulders. Deadlifts on B day are 75% of A day's weight.

>>39030826
nice meme

>>39029723
AxBxAxxBxAxBxx

>A
squats 3x5
pendlay row 3x5
bench press 3x5
calf raises 2x10
bicep curls 2x10
plank 1xF

>B
squats 3x5
pullups 3x5
overhead press 3x5
deadlifts 1x5
calf raise 2x10
plank 1xF

Everything is done with 2 sets of warmup before main sets.
Squats and overhead press are done by doing a clean (front squats and ohp) with additional jerk and lowering the bar to behind my head (for back squats).

I sometimes do front squats instead of back squats to mix things up. Sometimes I do romanian deadlifts instead of normal deadlifts.

The clean & jerk helps with back and arms development and limits the size of squats (so I'm clean of t-rex mode although I squat three times a week). I'm also forced to do it because I have no equipment to hold my bar at home. Con is that I don't know my true squat and OHP 1RM. I feel that I can easily squat some 20 or 25kg extra if only I didn't have to jerk the weight.

What do you think about the routine?

>>39030970
You have a shoulder injury, so you avoid bench presses, but you're still doing weighted dips?

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>>39030964
Replace barbell row with chin up?

>>39031037

The injury only plays up when my shoulders are pressing into the bench. So they're fine during dips.

I do Strong lifts...
Please educate me. Share your experiences

>>39031050
Do the bigger, heavier exercises first, then move on to the smaller ones.

You can replace one of the rowing exercises with chin-ups/pull-ups, but you could also replace the pulldowns with them.
In my opinion, chin-ups are a better exercise than pulldowns, and the difference between barbell rows and cable rows is smaller.
If you're mainly concerned about size, it probably doesn't matter too much, either way.

>>39031078
Wel, be careful.

>>39030981
:( ill never be /fit/

Does anyone have that ThorBro workout routine?

>>39031122

> Be careful

I will, thank you for the concern.

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>>39031122
I see what you mean. i am mainly concerned with size yes

>>39031307
you have the basic big lifts: squat, deadlift, bench press, overhead press, row.
only missing chin-up/pull-up.

besides that, for size, it probably doesn't matter whether you do leg curls/extensions instead of other hamstrings/quad exercises.
but if you notice an knee pain, you might wanna switch to more natural movements.

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pls r8 m8s

Mon:
Press 3 x 5, 3 x 3 alternating.
Close grip bench press 3 x 8
Lying tricep extensions
Overhead tricep extensions

Wed:
Squat 1 x 5
Weighted chins 5 x 5
Pendlay rows 3 x 12
DB curls 3 x 8-12

Fri:
Press 5 x 3, 1 min rests with focus on explosiveness
Bench Press 3 x 5, 3 x 3 alternating
Incline BP 3 x 10
Weighted Dips 5 x 5

Sat:
DL 1 x 5
Front squat 3 x 3
Power Cleans 5 x 3

>>39031364
Lying tricep extensions 3 x 10
Overhead tricep extensions 3 x 12

forgot to specify because im retarded

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>>39031355
The extensions/curls work fine for me, i have strong knees and good form. i didn't do chinups for a while because i was too heavy to do them with good form but it should be fine now

>>39029794
Drop that dl if you skip legs, its not healthy if you do dls as your only leg inolving exercise

>>39031404
it's not so much about good form, although it definitely helps, but more that the movements in curls/extensions are very different from natural movements, which places more load on the passive structures.

as long as you don't notice discomfort, it should probably be fine.

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>>39030826

I did, this was end of bulk

>>39031438
That's not true.

Mon Wed Friday
Running until 200 calories are burned
4x10 Bench Presses
I try to do pull ups
4x10 Bicep Curls
Forgot the rest any ideas?

>>39031572
legs?

>>39031754
what's that?

I am going to be meeting with a personal trainer that will help me design my own personal routine.

I'll post it here for constructive criticism later this week.

A
bench press 3 x 6
incline press 3 x 8
dips 3 x 8
DB press 3 x 12
pullovers 3 x 12
cable flys 3 x amrap
B
squat 3 x 6
leg press 3 x 8
hamstring curl 3 x 12
glute thrust 3 x 12
calf raise 3 x 12
C
deadlift 3 x 6
weighted chins 3 x 8
db row 3 x 8
bb shrug 3 x 10
iso curl 3 x 12
D
ohp 3 x 6
db seated press 3 x 8
cable side raise 3 x 12
cable lat raise 3 x 12
reverse fly 3 x 10

xABxCDx

>>39031883
Very big chance that it will be utter shit.

In general, strength coaches know what they're talking about, personal trainers don't.

>>39029723
Monday: Lift weight
Tuesday Put the weight down
Wednesday-Sunday: Heal inevitable injuries

>>39031940
Il keep that in mind.

I really won't know what I am doing if I tried to build my own routine however. I find I learn much better from being told something directly, rather then say going from website to website trying to build a routine by myself.

Now I just signed up for my local LA fitness about 20 seconds ago and reading it now it is an Hour long "Assessment appointment" that will show me around and also help me figure out what the fuck I am doing. This will help me at least have something to write here that I can tweak based on other opinions that I think would help.

>>39032136
What most people do is just follow one of the established routines like SS, SL, aworkoutroutine.com or whatever.

plz im a grill
is this decent?

Monday and Friday

Squat (3x5)
Hip thrusts (4x8)
Leg extensions (3x8-12)
Leg curl (3x8-12)
Cable kickbacks (3x10-15)
Calf raises (3x10-15)

Wednesday

Deadlift (3x5)
RDL (4x8)
Leg Extensions (3x8-12)
Leg curl (3x8-12)
Cable kickbacks (3x10-15)
Calf raises (3x10-15)

I will have two optional upper body days w/ dumbbell flyes, barbell rows, military press and lat pull down but idk sets and reps yet. Little hypertrophy because I want to be lean. There's no point in dividing it into two right? There's no direct arm work.

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AxBxAxB

Day A:
Incline Bench 2x5 + 1F
Close Grip Incline Bench 2x5 + 1F
Squat 2x5 + 1F
Yates Row 3 x 8-10
Shrugs 3 x 8-10
Neck extensions 4x25

Day B:

OHP 2x5 + 1F
Deadlift 1x5
Weighted Chins 3 x 8-10
Farmer Walks
Neck extensions 4x25

Anything I'm missing? Anything that should be moved around? Just going for general mass

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>>39029723

Really looking for some feedback on this; since I started running and changed my routine no ones told me if I'm doing anything dumb.

I don't plan for rest days, so I'm basically repeating ABCD pattern until I have a day that's so busy that I can't fit a workout in.

A:
5x5 bench with 60% and 80% of the working weight as the warm up
5x5 high bar back squat with same warm up
4x8 bb curls with one 60% warm up

B:
5k run

C:
3x5 deadlift with 60, 70, 80, and 90% warm up sets
5x5 OHP with 60% and 80% of the working weight as the warm up
5 sets of chinups, I'm at about 6 reps per set currently

D:
Longer run, maybe like 10-15km

>>39032303
The leg extensions and leg curls don't add anything, really, especially if you're not even looking for much size gain.

Calf raises are generally a waste of time, unless you're doing a lot of sets.
If you really want to work your calves, do single leg calf raises inbetween each set (of other exercises) you do.

>>39032464
I am trying to grow my lower body while keeping my upper body slim

>>39032539
oh, typical, hur durrr ima grill and want big ass so i can get fugged by chad.

What I said still holds though.
Drop the leg extensions and curls, and use that time to focus on better technique and more rest for the big exercises.
If you didn't know already, squats will also build big front leg muscles.
If you don't want that, stick to hip thrusts, (stiff-legged, not straight-legged) deadlifts, RDLs, and cable kickbacks.

can anyone post a link to the trappy wikia?

>>39032707
No, it's shit.

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started pic related this past weekend, thoughts? Thinking of adding in some accessory work for aesthetics

>>39032740
c'mon I can't find it

AxBxAxx
BxAxBxx

In-between days:
2x10-15 lying external rotations
2x side plank

Work in windshield wipers once it's easy

Every week day, generally
4x25 each side Nautilus 4-way neck machine
Scapula pushups 5-6x10-15
A
3x5 OHP
3x5 squat
1x5 deadlift
3x6-10 power shrugs

Accessories:
3xamrap chins, until weighted for 2x6-8
2-3x10-15 landmine lateral raises
(3x12-25 facepulls once I get a band)

Neck work
2x seated calve raise


B
3x5 Lowbar Squat
3x5 Bench press
3x5 Pendlay rows
Overhead shrug 2-3x8-12

Accessories
3xamrap dips until weighted for 2x6-8
2-3xamrap inverted face rows to nose
(Replaced by 3x12-25 facepulls once I get a band)
Whatever biceps work, maybe high rep pullovers

Neck work
2x seated calve raise

Just want to get strong, have healthy shoulders and maybe get into oly lifting if my torn labrum doesn't get in the way.

>>39032584
I barely have any squats in my routine and if I drop the extensions and curls, hamstrings will lack and maybe even quads bc i wanted to do full squats. i also dunno the diff between stiff legged and rdls so whats the point of both?

>>39032935
You do squats twice a week, that's not barely any.

If you drop the extensions and curls, your quads and hamstrings won't lack.
If you've been at it for a while, and then feel like they lack, add another one or two sets of squats (quads) or SLDLs/RLDs (hamstrings).

Full squats hit the quads very well.

Stiff-legged starts from the floor, you lift it, set it back down on the floor, release tension and repeat.
RDL starts from your hip/legs, slowly hinge at the hips, and when you feel a stretch in your hamstrings, you lift it again to your hips/legs. (it doesn't touch the floor inbetween reps)

SLDL: https://youtu.be/7L49GbXS8_k?t=1m42s
RDL: https://www.youtube.com/watch?v=NVStWkTAFEU

>>39031364
y no r8 :(

>>39031364
>four sets of squats

>one set of deadlifts

>22 sets of upper body pressing exercises
>8 sets of upper body pulling exercises

what the fuck are you doing, mate.

>>39033005
okay
but whats the specific reason for taking out extensions and curls other than focusing on the main lifts?

any wdyt of the upper body exercises?
dumbbell flyes, barbell rows, military press and lat pull down

Intermediate, adding 5lbs / 2.5 lbs per session

A
>Squat 3x5
>OHP 3x5
>Deadlift 1x5

B
]>Squat 3x5 80% A
>OHP 3x5
>Deadlift 1x5

AxBxAxx BxAxBxx

>>39033070
They're kinda shit on the knees, and the main lifts will produce more results anyway.

Any type of row is fine, cable rows are easy to learn, barbell rows are more difficult to get right.
Overhead press is fine (just don't arch your back too much), lat pull down is fine (although chin-ups would be better).
Pushups are a better exercise than dumbell flyes (do incline pushups against a bench or smith machine bar, if you're not strong enough for normal ones).

>>39033110
How are you intermediate if you're progressing linearly on OHP and deadlift?

>>39032245
Il look into that. I Need a routine for a skinny Holocaust survivor.

Day 1 (Upper Power)

Flat BB Bench 3x6
Incline DB Bench 3x6
Bent Over BB Row 3x6
Lat Pulldown 3x6
Overhead Press 3x6
Barbell Shrug 3x6
Barbell Curl 3x8
Skullcrusher 3x8


Day 2 (Lower Power)
Leg Press 3x6
Stiff Legged Deadlift 3x6
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8
Cable Crunch 3x15
Decline Situp 3x15
Side Bend 3x15


Day 4 (Upper Hypertrophy)
Incline BB Bench Press 4x10
Flat DB Fly 4x10
DB Lateral Raise 4x10
Seated Cable Row 4x10
Lat Pulldown 3x10
Face Pulls 3x10
Incline DB Curl 3x15
Cable Tricep Extension 3x15
Reverse Wrist Curls 3x15


Day 5 (Lower Hypertrophy)
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 3x15
Hamstring Curl 3x15
Seated Calf Raise 3x15
Standing Calf Raise 3x15
Cable Crunch 3x15
Decline Situp 3x15
Side Bend 3x15


Cardio on 2/3 off days, will usually do one with sprints and one with a long jog. I have a torn acetabellum in my left hip that gets aggravated by the stabilization from squats, so I am trying to build up legs without them.

>>39029794
>No delts
>No legs
Kys

>>39033117
thanks. last thing. is there an alt for ohp?

>>39033141
Rebuilding after two months of illness; should have typed "advanced novice" though.

>>39033180
The landmine press is a great (and easier) alternative, but if you do it make sure to use the technique displayed in this video: https://www.youtube.com/watch?v=jCfcGei-NqM

>>39033181
No bench, no row, no chin-up?

>>39033233
Never mind, I'm a fucktard who can't into copy paste.

>>39033255
kek

>>39032890
>landmine lateral raises
These look very cool, how do they feel on your shoulders?

>>39033200
Ok. Real last q.
If i want to replace squats with leg presses, i should do the same 3x5, right? Or 3x8-10? The problem is intensity

>>39033383
It's common to use higher reps with leg presses, but I really wouldn't replace squats with leg presses.

>>39032821
bump for this

>>39034139
Keep thread alive for another hour.

>>39029723


PUSH:
Bench/OHP 5/3/1
OHP/Bench 3x10
Incline DB 3x10-12
Cable Flys 3x10-12
Tricep Dips 3xF
Lat Raises

PULL:
Deadlift 5/3/1
Weighted Pull-ups/Chin-ups 3xF
Barbell Rows 3x8
Facepulls
More Pull-ups/Chin-ups

LEGS:
Squat 5/3/1
Leg Press 5x10
RDL 3x8
Calf Raises
Ab exercises

PPLPPLx

>>39034253
Will do senpai pls deliver

>>39029794
is this bait, this has to be bait right?

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Is this fairly well balanced?
M:
Sq 3x5
OHP/Bench 3x5
Chinups weighted 3x5
Curls
W:
Sq light 3x5
OHP/Bench 3x5
Deads 1x5
F:
Sq 3x5
OHP/Bench 3x5
Pullups weighted 3x5
Curls 3x5

mon:
flat barbell bench 3 x 8-10
incline barbell bench 3 x 8-10
seated decline 3 x 10
3 sets weighted pushups
dips
sometimes use dumbells in lieu of barbell
3 sets tricep isolation

tue:
squats 3 x 10
leg press 3 x 10
lunges or step ups
sometimes leg raise
hamstring curl 3 x 10-12
sometimes calf raise
sometimes stairmaster

wed rest or cardio

thu:
seated rows 3 x 10
incline dumbell rows 3 x 10
sometimes bent over barbell row
pullups or lat pulldown 3 sets
narrow grip pulldown 3 x 10
cable row 3 x 10
3 sets bicep isolation
sometimes deadlifts

fri:
fuckton of weighted ab/core stuff

sat:
shit ton of shoulder / trap shit sometimes i do this fri instead

sun rest

>>39035634
How strong are you?
This seems like a needlessly complicated brosplit.

>>39035686
not that strong. been lifting 1.5 years in attempt to lose fat. lost 40 lbs.

its less complicated than I wrote

basically just do one chest/tricep day, one back/bicep day, one core day, one leg day, one shoulder day, and sometimes a cardio day.

usual gym sesh lasts an hour and I do 12-15 sets

OHP Day
• OHP 5x5
• Incline DB 5x5
• Pushdown 3x8
• DB Curl 3x8
• Lateral Raise 3x15

Deadlift Day
• Deadlift 1x5
• Weighted Pull-ups 5x5
• RDL 3x8
• Barbell Shrugs 3x8
• Rear Delt Raise 3x15

Bench Day
• Bench Press 5x5
• DB Press 5x5
• DB Extension 3x8
• DB Curl 3x8
• Lateral Raise 3x15

Squat Day
• Squat 5x5
• Barbell Row 5x5
• Front Squat 3x8
• Barbell Shrug 3x8
• Rear Delt Raise 3x15

>>39030315
all these years and I finally see the full photo. Her face makes more sense now.

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>>39029947
doing 5 squats 3 times

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All these routines are pointless if you don't post body

A
Squat 3x5
Military press 3x5
Pull-ups 3x5 (increase by 1 every time)
Dips 3x10 (increase by 1 every time)
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbbell calf raise 3x10


B
Squat 3x5
Deadlift 3x5
Bench 3x5
Pushups 5x25 & 1 to failure
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbell behind back wrist curl 3x10

Will be lifting 6 times per week, currently can't lift for a few weeks due to severe illness so I don't know how well this routine works for me anyway since I haven't done it before.
How to improve it?

A
Clean/clean and jerk 5x3
Squat 5x5
Core work

B
DL 5x5
Pull/chin ups 5x8
Core work

C
Snatch 5x3
Dips 6x10
Core work

Boxing 4-6 days a week

>>39037573
Also
Week 1
A B C

week 2
B C A

week 3
C A B

rinse and repeat

>>39037510
is that guy natty?

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A

Bench 3x5
Power clean 3x5
Dead lifts 1x5

B

OHP 3x5
Assisted pull ups 3x5
Front squats 3x5
Shrugs 3x5

C

Dips 3x8
Seated rows 3x5
Lateral raises 3x10

D

Squats 3x5
Face pulls 3x10
Farmer carries 1xF

>>39038081

What in the actual fuck?

>>39037530
good lord m8 you can't do a full body routine back to back for 6 days straight, jesus you will be dead after the first week.

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>>39038099
whats wrong m8eyO

>>39038116

It looks like someone decided to work out four times a week then pulled the exercise and sets/reps out of a damned hat rather than thinking about how this whole thing would fit together.

>>39038138
ok thanks

having a routine is idiotic

so long as you have a general idea of what you're doing and keep it fairly consistent you'll be ok

>>39038163
whats wrong with having a structured plan for what you are going to do in the gym idiotic? Is counting calories also idiotic?

>>39038163
what
you just go to the gym and do whatever each session

>>39038236
muscle confusion baby

Gonna get some hate for sure

A:

DB Chest Press 3x8
Cable Flys 3x10
DB Flys 3x10
Dips 3x10
Overhead Cable Extensions 3x10
DB Tricep Extension 3x10

B:

Deadlifts 3x8
DB Rows 3x10
T-bar Rows 3x10
Lat-Pull Downs 3x8
Cable Rows 3x10
DB Curls 3x10
Preacher Curls 3x10

C:

Low Bar Squats 3x8
Leg Press 3x10
Hamstring Curls 3x10
Calf Raises 3x15
DB Lateral Raises 3x10
DB OHP 3x10
Reverse DB Flys 3x10

ABCxABCx

Abs and shoulder strengthening routine every day. I know it's a lot but I'm only happy at the gym and dont want to leave ;_;