Routine thread

A: BP 3x5 / 2xF dropset
Incline BP 3x10 / 1xF dropset
Butterfly 3x12 / 1xF dropset
Dips 5xF
Split lunges 3x12
Leg press 3x10
Tricep work
(Cannot squat or DL atm)

B: pullup 4xF
Row 4x8
Pendlay row 4x8
Lat.pulldown one handed 3x12
OHP 3x6
Shoulder press machine 3x12
Rev.BF 3x14
Lateral raises 3xF
Bicep/tricep work

C: abs&cardio

AxCxBxCxAxC etc

>>39215890
I am no expert on lifting for muay thai, but you are probably better doing something like
A:
>Squat:
>DB bench
>Power clean
X2
B:
>Squat
>Push Press
>Deadlift
X1

probably would want to train primarily for strength too, keep the reps and sets low, with high intensity. That being said, as I stated before, I know jack shit about MMA strength training.

here is my routine.
Day A:
>Snatch Grip High Pull: 4 x 5
>Squat: 4 x 8
>Overhead press: 4 x 8
>Chinup: 4 x 6
>Cable Crossover: 3 x 15
>Barbell Curl: 3 x 10
>Leg Raises: 3 x 10

Day B:
>Deadlift: 5/3/1
>Deadlift: 5 x 10
>Flat DB press: 4 x 8
>DB row: 4 x 6
>Lateral Raise: 3 x 15
>neck Curl: 3 x 20
>Skullcrushers: 3 x 12

Day C:
>Power clean: 5 x 3
>Push Press: 5 x 3
>Pause Squat: 3 x 6
>Pullup: 4 x 10
>weighted Chest Dip: 4 x 10
>DB hammer Curl: 3 x 15
>Lag Raises: 3 x 10

>>39215890
Upper 1 - Military Press
>Military Press 5/3/1
Superset w/ band pull-aparts (warmup) and pullups (working sets)
>Push Press Joker Sets
(i.e. go up 5-10% from last MP set until I can't finish 5/3/1 reps, depending on which week I'm on) - superset with pullups
>Barbell Row 5x10
Abs, Calves

Lower 1 - Deadlift
>Power Clean 5x3
>Deadlift 5/3/1
>Front Squat 5x5-8
Abs, Calves

Upper 2 - Bench Press
>Bench Press 5/3/1
Superset w/ band pull-aparts (warmup) and chinups (working sets)
>Incline Bench 5x10
superset w/ chinups
>Pendlay Row 5/3/1
Abs, Calves

Lower 2 - Squat
>Power Clean 5x3
(maybe replaced w/ Power Snatch)
>Back Squat 5/3/1
>Snatch Grip Deadlift 5x5-8
Abs, Calves

Maybe a bicep/tricep superset thrown in at the end if I feel like it and/or got the time

TM, for getting juicy.

>Volume Day
5x5 Squat @85% ID5RM
5x5 OHP @85% ID5RM
1x5 Deadlift +5kg
3x5 Weighted Chinups @ID weight

>Light Day
3x5 Front Squat +5kg
3x5 Pendlay Row +5kg
3x5 Weighted Dips +2.5kg

>Intensity Day
1x5 Squat +5kg
1x5 OHP +2.5kg
1x5 Deadlift +5kg
3x5 Weighted Chinups +1.5kg

Reset diddly massively when I started for form reasons, if things go well I'll only need to dial it down when it overtakes the squat again.

Guys, I'm 6'1 at 93kg looking at moving from SL after 6 months to PPL.

Hows this for a routine?

Push:
Bench Press 3x5
Close-Grip Bench Press 3x8-10
Overhead Press 3x5
Chest Flyes 3x8-10
Reverse Flyes 3x8-10
Lateral Raises 3x8-10
Tricep Extensions 3x8-10
Pushups 3xF
Dips 3xF


Pull:
Deadlifts 1x5
Pendlay Rows 3x5
Shrugs 3x8-10
Kroc Rows 3x8-10
Bicep Curls 3x5
Hammer Curls 3x8-10
Pull-Ups 3xF
Chin-Ups 3XF


Legs & Core:
Squats 3x5
Calf Raises 3x8-10
Romanian Deadlift 3x5
Glute Bridge/Hip Thrust 3x8-10
Barbell Ab Rollouts 3x8-10
Hanging Leg Raises 3x8-10
Russian Twists 3x8-10
Front Plank 30secs (+10 secs each workout)
Stomach Vaccuums 5xF

WARM-UP WITH HIIT ON EXERCISE BIKE
INCREASE SQUATS AND UPPER-BODY LIFTS BY 2.5KG
INCREASE DEADLIFTS BY 5KG
INCREASE ISOLATIONS WHEN POSSIBLE

>>39217961
I wouldn't advise going to failure on dips. A lot of people fuck up their sternum or shoulders because of bad form, and going to failure increases the risk of bad form.

On your pull day, if you do curls just before pullups and chinups, you're gonna have zero energy left in your biceps. Switch them around, do pullups first, then curls. Also, alternate pullups and chinups.

What's with the volume for your core, versus your legs? I'd at least do some leg extensions and hamstring curls before the core work if I were you.

>>39215890

>Lifting for meme martial arts
>fuag thai
>fagma

You're going to fit right in with /Fit/. Just say no homo before, during and after your memecercises.

>>39218019
Homegym, only have barbell, dumbbell and power cage with bench no incline. And a pull up bar

Figure thats the best I can do

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I don't have the time and money to get a gym membership.

But I do have a pull up bar, two dumbells (10kg max each), a yoga mat and this table which I think I could use as a bench for some excercises (it's 45cm tall and 70cm wide).

Can someone help out a broke dude and give me a good routine to work out at home with the mentioned gear?

>>39218117
YO, EASY.

First Day is this:

Dumbbell Bench 3x5 as heavy as you can manage
Dumbell Flyes about half the weight do 3x8
Sitting Dumbbell Should Press 3x5
Tricep Extensions 3x8

Two days later is:
Kroc Rows 3x5 as heavy as you can go
Shrugs 3x8
Dumbbell Curls 3x8

Two days later is
Dumbell Squats 3x5
Goblet Squats 3x8
Crunches
Plank

Throw in some pushups on the first day, some cardio on the second day and whatever else you like on the third day

start off doing

AXBXCXX
X=Rest Days

When you feel more used to it go to

ABCABCX

Have fun and smash it

>>39217961
Your program is absolutely fucking retarded. Ridiculous volume with purposeless meme exercises and a total lack of understanding of how to program. Kroc rows for 10 reps? Are you dumb, you fucking braindead piece of shit? Do the exercise properly or don't do it at all. Kroc rows are one set, to 25 reps or failure, with as much weight as you can possibly handle, and when they're done you don't do anything else because your shit is burned out. I kroc row 65kg which is fucking nothing and I can tell you after a set I'm done.

The rest of it is even worse. 3x5 curls? Are you serious? Chin-ups and pull-ups to failure on the same fucking day? Virtually no leg work and a bunch of shitty exercises no legitimate lifter would recommend like reverse flyes and shrugs? Give up and get on a decent, legitimate program that someone with a fucking brain has put together, with volume and intensity that you can fucking handle. Try PHAT or GZCL.

I don't know what made you think your retarded PPL setup was appropriate if you're doing the exercises properly. After a set of proper heavy deadlifts at >220kg you won't even want to fucking kroc row.

>>39218178
Post pics or shut the fuck up, faggot.

>>39218148
Just realized that my bench (table) is too wide and I can't extend my arms more than 90 degrees while doing dumbbell bench press and dumbbell flyes. What can I replace these excercises with?

Also, is a regular chair good for sitting dumbbell shoulder press?

>>39218353
Floor press, no need for bench.

my greyskull variant:

Week 1:
A: bench, yates rows, squat, planks
B: ohp, chinups, deadlift, hanging leg raises
A: bench, yates rows, squat, planks

Week 2:
A: ohp, chinups, squat, planks
B: bench, yates rows, deadlift, hanging leg raises
A: ohp, chinups, squat, planks

and so on. I am currently doing additional sets of bodyweight chinups and pushups 6 days a week. 6 sets a day, 10 reps for chins, 15 reps for pushups.
I'd like to know if I'm missing something major here/what I could do better. been thinking about adding extra arm-work as plugins before the abwork on training days.

>>39218385
Great, so I should do pull ups only on day C?

>>39218178
You sound exactly like someone who doesn't lift.

Shut the fuck up, you know nothing about programming. You are 100% a "SS or die" memester and have literally never written a program in your life.

If he eats correctly and sleeps well, that is a tough as nails but completely doable program.

Also, 25 reps of Kroc Rows, are we suddenly training for endurance?

You are a fucking imbecile, and that's coming from a professional Personal Trainer.

>>39218474
if you can do em, yes. have fun with it and as you progressively learn more, change it up as it suits you.

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>>39218178
>getting this mad someone has a better program then you
>25 reps on kroc rows
>squats, romanian dls, calf raises = no leg work
>shrugs are a meme
1/10 shit bait apply yourself

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tl dr want 3 day routine
am trex so fuck ur SL and TM memes that i fell for
i made something myself
how is it
no bully

>>39218519
eh could be worse, could be better
if you stick with it you will see half decent results

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>>39218178
>he doesnt row directly after his deadlifts
>he doesnt understand how accessory exercises work
DYEL, phaggot?

>>39218519
I would swap a few things around, and shift the focus more towards strength but otherwise, it'll get the job done.

>>39218386
Any input?

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>>39218178
gr8 b8 m8 i r8 it 8/8

>>39218556
>>39218556
bretty gud bro

>>39218178
Confirmed for fat neckbeard nu-male living in his mothers basement with any and all of his fitness knowledge derived from /fit/.

Holy shit, the amount of delusion in this post.

First off, that routine is a little overboard on isolation exercises, but not that bad otherwise.

Secondly, why is it making you so extremely angry?

Thirdly, why the fuck are you doing 25 reps on Kroc Rows? Were you dropped on your head as a child?

So much wrong with your entire post, it's like you are trolling but I can tell that you aren't.

Is this what Autism looks like? Christ...

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>>39218178
>Kroc rows are one set, to 25 reps

AHAHAHAHHA MY FUCKING SEIDS

>>39218178
t. fat powerlifter typing with one hand while he chugs milk

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>>39218178
>not doing 25 rep kroc rows
it's like you hate gains guys!
top kek of the week

>>39218178
I absolutely reckon you think Kroc Rows are a different exercise from Dumbbell Rows.
You are as dense as a brick shithouse, mate.
Just because some cock-head years ago did a whole bunch of reps of an exercise and named them after himself, doesn't change the exercise at all.
What if I just decided to do Squats by 20 reps, can I now call them Anon Squats?
Remove yourself from the gene pool, and stop getting all your information from T nation, you are embarrassing yourself.
Try actually going to gym once in a while.

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>>39218178
https://www.youtube.com/watch?v=5wAEXOM-Mvg

there is still time to kill yourself dipshit

>>39218524
>>39218555
how could I improve it?
I will try it and see how it feels havent started yet
all i know is i want balanced number of times on main lifts (not 3 times a week squatting and ohp/bench way less) and also upper body accessory exercises.

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>>39218178
Kroc rows? You mean dumbbell rows with too heavy weight and shit form? No thanks. That shit will turn you into a trap.

ABAxBAx

A
3x8-15 db fly
3x8-15 db press
3x8-15 incline db fly
3x8-15 incline db press 25lbs
2x15-20 front incline raises
2x20-30 "Barn doors" (resistance band thing for rotator cuff)
2x20-30 db lateral raise

B
Bouldering 1hr
3x8-15 Bulgarian split squats
2x30-40 palms-down wrist curls

I'm trying to get good at bouldering and have nicely built chest/shoulders/arms. 5'11" currently 160. Is this a crap routine?

>>39215890

Monday

OHP*
Squat*
Bent over rows 3x8
BTN Press 3x8 OR Arnold press 3x8-10
Skullcrushers 3x10-12
T-bar rows 3x8
Pull ups 3x8
Tricep extensions 3x10
Upright row 3x10

Wednesday

Bench*
Incline bench 3x5
Shrugs 3x8-10
Weighted chin ups 3x5
Zercher squat 3x5
Machine shrugs 3x10
Dumbell bench 3x8
Dips 3x10
Bicep curl machine 3x12

Saturday

Squat*
Deadlift*
Bench*
Seated calf raises 5x12
Standing calf raises 5x12
Leg curls 3x10
Abs

*No predetermined number of sets/reps, I spend about 30-45 mins on these doing sets and rep ranges that I feel like on that particular day. Some days I go 90%+ 1 RM sets of 1-2, others maybe 70% for 8-10