/ROUTINE/ GENERAL

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Modified brosplit routine I made for myself and my gym partner.

SetsxReps (Weight in lbs)xSets

Day 1: Exercises back and shoulders/delts/neck

Overhead press 3x5 95x1 105x1 115x1
Dead lifts 3x5 warmup, 225x1 245x1 275x1
Clean and press warmup, 135x5 145x1 155x1
Dumbbell flies 3x5 25x1 30x1 35x1
Pull ups 3x10 +20x2 +0x1
Seated cable rows 3x10 110x1 120x1 130x1
V-Bar pull down 3x10 100x1 110x1 120x1
Barbell shrugs 3x10 135x3
Back raises 3x15 45 lbs
Boxing practice

Day 2: Exercise arms, forearms, grip.

Dumbbell curls 45x5 40x5 35x5 30x5 25x5 20x5 reverse up until form failure
Tricep pushes 3x10 20x3
Grip/forearm machine 3x10 115x3
Preacher curls 3x5
Dumbbell Skull crushers 3x15 30x3
Forearm barbell curls backwards +forwards 3x15
Tricep push machine 3x15 100x1 110x1 120x1
Bicep pull machine 3x15 100x1 110x1 120x1
Ropes x3 minutes
Boxing Practice

Day 3: Exercise core and legs
Lap of suicides x1
Sprints x3
Sled pulls 135 x8
Squats 3x5 warmup, 185x1 205x1 225x1
Incline sit-up 3x15 with 25-45 lbs
Leg raises 3x15 rotate styles
Oblique/side pulls 3x10 70 lbs
Leg presses 5x5 start 225 to 585
Calf raise machine 3x10 140 lbs
Mat calisthenics work

Day 4 Exercise chest

Bench warmup lmao1pl8x5, 3x5 225x1 205x1 185 x1
Incline bench 3x5 135x1 145x1 155x1
Decline bench 3x5 same^
Dumbbell press incline 3x5 50x1 55x1 60x1
Dumbbell press flat 3x5 50x1 55x1 60x1
Cable work 3x15 each incline, straight, decline. 50x1 60x1 70x1
Dumbbell fly flat on back 3x10 50 lbs
Dips to failure x3
Boxing practice

Repeat, rest on Sunday continue where left off. 6 days/week.

>>39070219
2 much
1 big compound for each bodypart, 1 minor compound for accessory, and 2 isolation accessories is a reasonable guideline

ex. chest could be bench, incline, flies, pullovers
legs could be squat, lunge, hamstring curl, leg press/bulgarian split squat
back and shouldrs could be ohp, deadlift, db press, rows, shrugs and lateral raises

etc etc

> Monday
Squat 5x5
snatch pull from blocks 6x2
db seated press 5x5
neck work
farmers walks
leg raises


>Wednesdays
Push press 2x5, 2x3, 1x2, 2x1
Clean high pull same
zercher carries or some form of conditioning, like sled drags or ropes

>Friday
Squat 5x2 (ramping up to a few heavy doubles)
rows 2x12-15
clean and press 5x5
Neck or farmers walk
leg raises

>Monday

>>39070074
gym everyday, rest when i feel like it

>Chest
Flat 5x5
Incline 5x5
Peck Deck 4x8
Incline Dumbells 4x8
Dips 3xf
Cables (high to low & low to high) 4x8

>Back&Bi
Lat Pulldown 4x8
Deadlift 3x4-5 for the first two then go down a rep every set
Chin Up 3x8
Dumbell Rows 5x5
Preacher Curls 4x8
Curls over the bench 4x8
Incline Seated Curls 4x8
Hammer Curls 4x8
Cable Curls (rope & preacher bar) 4x8

>Legs
Squat 2x5-6 then same as DL
Half Squat 4x8
Leg Press 5x5
Leg Extension 5x5
Hamstring Curl 5x5
Seated Calf Extension 4x10

>Shoulders & Tri
OHP 4x8
Upright Row 4x8
Seated Dumbell OHP 4x8
Seated Dumbell Side Raise 4x8
Barbell Front Raise 4x10
Overhead Dumbell Extension 4x8
Skullcrushers 4x8
Close Grip Bench 4x8
Dips 4x15
Tricep Cable Pushdown (rope & preacher bar) 4x8

seems like quite alot when written down

>>39070513
are you making much progress?

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>>39070536
yes, did 160kg squat for 2 today which was a new PB

current stats are

180 DL
160 S
125 B

haven't tried achieving new max's for bench or deadlift

took this earlier after the leg sesh, been training for about 6 months now from skinny ottermode

>>39070721
youve been lifting fro 6 months??/

>>39070893
yeah man i have been going hard, routine has tweaked only slightly

i'd probably say maybe a little less than 6 due to an injury and holidays

>>39070924
gr8 progress. ill be adding some volume to my routine cause of u

Monday
Dumbell Shoulder Press: 4x6
Arnold Press: 4x5
Dumbell Latarel Raises: 4x6
Dumbell Rear-Delt Raises: 4x6
Standing Calf Raises: 5x5
Crunch: 4x8
Hanging Leg Raises: 4x8

Tuesday
Dumbell Bench Press: 4x5
Dumbell Bench Press (Close): 4x5
Dumbell Flyes: 4x6
Dumbell Pullover: 4x8
Dumbell Curls: 4x5
Hammer Curls: 4x5

Wednesday
Pull-ups: 4x5
Dumbell Rows: 4x5
Dumbell Shrug: 4x6
T-Bar Row: 4x6
Dips: 4x5

Thursday
Barbell Squats: 4x5
Barbell Deadlifts: 4x5
Dumbell Lunges: 4x6
Standing Calf Raises: 5x5
Crunch: 4x8
Hanging Leg Raises: 4x8

I am planning to switch from 4x6 to 5x5 in 2017.

Upper lower vs fullbody for beginner-intermediate

I just dont know what to put my gf on since her goals is simply to get a defined midsection(shes skinny but no muscle definition in there aka abs but not quite abs) and also train her glutes
she has pretty good legs like baby t-rex without training so she'd explode squatting 3x week


thought of a scheme and rep/sets range as SS
basically two days(A and B) twice a week

A
Squat 3x5
OHP 3x5
BB bent over row 3x8
Lat Pulldown 3x8
BB Hip Thrust 4x8

B
Bench Press 3x5
Deadlift(one week regular other romanian/stiff legged) 1x5 for regular and other 3x8
Some kind of curl variation 3x8
Barbell Glute Bridges 4x8
open cunt machine 4x8

hanging leg raises or the same in the ground, planks and stretching at the end of every work out
cardio on off days

She's starting so for now that's it, then I'll look more into adding glute exercises or something

is this good for her GOALS/dat dere glute development?
I'm even wondering doing hip thrusts and/or bridges to aid in my diddlylifts