Current workout routine

Never going to make it

Are you on steroids?

>>39195513
No

CHEST AND BICEPS (A)
Flat barbell bench press 4 x 6-8
Weighted dips 3 x 8-10
Incline DB fly 3 x 8-10
DB pull over 3 x 8-10
Standing barbell curl 4 x 6-8
Preacher curl 4 x 8-10

BACK AND TRICEPS (A)
Weighted pull ups 4 x 8-10
Bent over barbell row 3 x 6-8
Rack pulls 3 x 6-8
Hyper extensions 4 x 10
Seated DB Tricep extension 4 x 6-8
Tricep push down 4 x 8-10

SHOULDERS AND LEGS (A)
Seated barbell press 4 x 6-8
Lateral DB raise 3 x 8-10
Face pulls 3 x 10
Barbell shrug 4 x 8-10
Barbell squat 4 x 6-8
Single hamstring curls 4 x 8-10
Standing calf raise 4 x 10

CHEST AND BICEPS (B)
Incline DB press 4 x 6-8
Weighted dips 3 x 8-10
Flat DB fly 3 x 8-10
DB pull over 3 x 8-10
DB hammer curl 4 x 6-8
Concentration curl 4 x 8-10

BACK AND TRICEPS (B)
Underhand grip pull down 4 x 8-10
Seated cable row 3 x 6-8
One arm DB row 3 x 6-8
Hyper extensions 4 x 10
CGBP 4 x 6-8
Skull crusher 4 x 8-10

SHOULDERS AND LEGS (B)
Seated DB press 4 x 6-8
Inverted row 4 x 10
Lateral cable raise 4 x 10
DB shrug 4 x 8-10
SLDL 4 x 6-8
Machine hack squat 4 x 8-10
Seated calf raise 4 x 10


3 days on 1 day off.


How's this routine /fit/? Wanted a change up since i've been on PHAT for like 6 months.

File: zgIMbMCh.jpg (44KB, 453x604px) Image search: [Google]

44KB, 453x604px

>>39194513
CARDIO?!?

2 day split
A
Legs
Back
Shoulders
Stretching focused on frontsplit

B
Chest
Arms
Abs
Stretching focused on sidesplit

Workout 4 days a week so each 2x a week

3/4 days a week bikedelivery 3/4 hours

>>39195732
Is doing chest and bicep better than doing chest tricep? Aren't you niggers working your arms too much?!??!?

File: frodo[1].png (214KB, 400x399px) Image search: [Google]

214KB, 400x399px

>>39195854
>too much arms

>Chest/Triceps
BB Bench
A Days. Heavy (Lightweightx8, Mediumx6, heavyx4, Maxx2)
B Days. Light (8x4)
Incline BB Bench
Incline DB Bench
Flat DB Bench
Tri Pull
Tri Extend Machine

>Back/Bicep
DB Curl
BB Curl
Lat pull down
Lat row
PullupsxFailure
BB Row
Iso Lat machine (No other options at College)

Leg/Shoulder
Squats
DB Shoulder press (Fly's in between sets)
Leg Press
BB Calf Raises
OHP
Seated Calf raises with core workouts inbetween,

Lifting since June, havent been worrying about food till September. Started at 140, 153 now. Goal is 180 by summer.

>>39195854
While you train your chest your triceps work a little bit too.
When you train your back, you work your biceps too.
So you can do whatever you want (it takes) as long as you make it (leave humanity behind).

File: 1477058713064.jpg (139KB, 361x730px) Image search: [Google]

139KB, 361x730px

>>39194513
How much gains have you made? You're only working each body part once a week. I read where those types of routines were shit, well for natties anyway.

>>39195911
That's what i mean though, if you're training them slightly while doing back/chest/shoulders then aren't you technically training arms fuckin 6 times a week basically?

>>39195732
How about this then. I switched the biceps/triceps around.

CHEST AND TRICEPS (A)
Flat barbell bench press 4 x 6-8
Weighted dips 3 x 8-10
Incline DB fly 3 x 8-10
DB pull over 3 x 8-10
Seated DB Tricep extension 4 x 6-8
Tricep push down 4 x 8-10

BACK AND BICEPS (A)
Weighted pull ups 4 x 8-10
Bent over barbell row 3 x 6-8
Rack pulls 3 x 6-8
Hyper extensions 4 x 10
Standing barbell curl 4 x 6-8
Preacher curl 4 x 8-10

SHOULDERS AND LEGS (A)
Seated barbell press 4 x 6-8
Lateral DB raise 3 x 8-10
Face pulls 3 x 10
Barbell shrug 4 x 8-10
Barbell squat 4 x 6-8
Single hamstring curls 4 x 8-10
Standing calf raise 4 x 10

CHEST AND TRICEPS (B)
Incline DB press 4 x 6-8
Weighted dips 3 x 8-10
Flat DB fly 3 x 8-10
DB pull over 3 x 8-10
CGBP 4 x 6-8
Skull crusher 4 x 8-10

BACK AND BICEPS (B)
Underhand grip pull down 4 x 8-10
Seated cable row 3 x 6-8
One arm DB row 3 x 6-8
Hyper extensions 4 x 10
DB hammer curl 4 x 6-8
Concentration curl 4 x 8-10

SHOULDERS AND LEGS (B)
Seated DB press 4 x 6-8
Inverted row 4 x 10
Lateral cable raise 4 x 10
DB shrug 4 x 8-10
SLDL 4 x 6-8
Machine hack squat 4 x 8-10
Seated calf raise 4 x 10


3 days on 1 day off.

>>39195990
i rike it

What do you think? how long will each session take me you think?

RPT means Reveres Pyramid training, with the second and third set being at roughly 90% and 80% of the first set's weight. the goal is to add one more rep to each set of the RPT a week, and 2 reps to the 3x10-14 a week sets until you get to the end of the rep range, then starting again at a higher weight. with the push the option is there to add a set on the last push day as well. what do you think?

>>PUSH

>Main lifts
Flat Pause Bench RPT 1-3, 4-6, 6-8
Squats RPT RPT 1-3, 4-6, 6-8

>Secondary Lifts
Incline Bench/OHP/weighted dips (switching every session) RPT 4-6,6-8,8-10
Calf Raises RPT 8-10,11-13,13-15
Skullcrushers/cable pushdowns/behind the head dumbell tricep extentions (switching every session) RPT 4-6,6-8,8-10

>Accesories
Chest Flies 3x10-14
Leg Extentions 3x10-14
Side Lat Raises 3x10-14

1.6km run


>>PULL

>Main lifts
Deadlifts (switching between Sumo and Conventional every 2nd session) 1-3, 4-6, 6-8
Weighted Chin Ups RPT 4-6,6-8,8-10

>Secondary
Dumbell Rows RPT 4-6,6-8,8-10
EZcurl bar Curls RPT 4-6,6-8,8-10
seated rows RPT 4-6,6-8,8-10

>Accesories
lying leg curls 3x10-14
hanging leg raises/ab wheel rollouts/ab curls 3x10 (3x10-14 for ab curls)
Rear Delt Flies 3x10-14

1.6km run

ORDER
Push Pull Push Pull Push Cardio Rest

Cardio is recommended to be swimming, and nothing too extreme. it's for heart health and bloodflow to your muslces

Rest day a warm bath or long shower is rrecommended

>>39195972
Well, i started doing it 5 weeks ago.
And to be honest no gains made.

A
Squat
Bench press
Pendlay row

B
Deadlift
OHP
Chin up