R8 our routines thread

Do you also have a chest injury?

>>39259556
Quite literally the worse routine workout plan i've ever read.
And is that you in the picture I take it? You are the definition of a curl bro. GO fuck yourself

This has to be bait...

>>39259575
Yes that's me in the pic, I posted it on my facebook a while ago and it got alot of girls attention. Also clothes on make me look like i lift much more than i do

>>39259556
C U R L B R O
U
R
L
B
R
O

>that chest
>those arms
>cant even imagine what your legs look like

Thanks for the laugh OP :^)

>>39259573

Didn't u pick up on my chest day felow Annon?

Push ups 1 x 100
Close grip bench 4 x 10
Bicep straight bar curls 5 x 12
21's (Dumbbells)

>>39259593
Curls for da gurls1 am i rite felow bro :D

>>39259587
>>39259604
>>39259614

What. the. fuck. am. I. reading.
>Didn't u pick up on my chest day felow Annon?
>Curls for da gurls1 am i rite felow bro :D

Do u have autism?

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>>39259604
Close grip bench does tris. This guys only chest excersice is 100 push-ups every 4 days. absolute kek

>>39259604
you look like a monster (energy tm)

>>39259623
Its bait man, gotta be. No one is this retarded

>>39259556

0/10 kys

>>39259629
:P trollolololo spotted! I squeeze my chest while doing 21's and it gives it a sick pump. Pic was taken on my rest day too so its hard to tell.

Texas Method split. goals: increased OHP, squat and deadlift.

Mon:
Press volume
cgbp 3x10
weighted pull-ups 3x5

Tue:
Squat volume
RDL 4x8
rows 3x5
hanging leg raises 3x5-10

Thur:
Press intensity
push press 2x2

Fri:
Squat intensity
Deadlift intensity
weighted pull ups 3x5
hanging leg raises 3x5-10

>>39259604
>Didn't u pick up on my chest day felow Annon?
>chest day felow Annon
>felow Annon
>Annon

my sides brehs. omg

>>39259629
that's profoundly ignorant

if you believe close grip bench does nothing for chest then you probably haven;t done it before

>>39259659
>I squeeze my chest while doing 21's and it gives it a sick pump.

officially cannot be real. im literally crying this has got to be fake ahahahchahahha

>>39259556
>>39259587
>>39259614

Obvious bait. But the fact that this pic exists still makes one think.

The curlbro physique is very real.

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>>39259659

>>39259659
No I won't accept it. he can't be this serious

>>39259671
Don't be so retarded. It might do your chest but it's still a tri excersice.

Squats work your core too but saying squats are a leg excersice wouldn't be "ignorant"

A

>>39259556
Shit routine ans shit body 2bh

rate routine please

P/x/P/L/x/P/x/P/L/x
Push:
>OHP 3x5 1x5+
>Bench 4x5
>cable flyes 3x12
>lat raises 3x12
>rear seated raises 3x12
>tri pushdown 3x12

Pull:
>bent over rows 4x5 1x5+
>lat pulldowns 4x5 1x5+
>seated rows 3x12
>ez curls 3x12
>shrugs 3x12
>hammer curls 3x12

Legs:
>leg press 2x5 1x5+
>dumbbell lunges 3x5 1x5+
>calf raises 3x12
>leg extensions 3x12
>leg curls 3x12

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Kek

I keep hearing so much different stuff so I tried to combine it a little. Has worked for me so far but I am just a beginner and would like to have any kind of advice.

3-4 Days a week
Usually do A B and C a week and either A or B a second time that week.

A
Flat bench 3x5
Incline bench 3x10
Weighted dips 3x10
Triceps Cable Push Downs 3x10
Skull Crushers 3x5

B
Deadlifts 3x5
Normal rows 3x10
Vertical rows 3x10
Weighted chin ups 3x10
Straight bizeps curls 3x10

C
Normal Squats 3x5
Leg extentions 3x10
Over Head Press 3x5
Side lateral raises 3x5
Shrugs 3x10
Farmers Walk 3x as long as I can walk with 60% of my bodyweight

Also do half an hour jumping rope a week and pretty much daily ABS training.

It's probably shit so please help me.

>>39259556
Overhead Press 3x5
Deadlift 2x5
Hammer Curl 3x8-12
Face Pull 3x8-12
Bodyweight Pullup 2xF

Bench 3x5
Squat 3x5
Weighted Chinup 3x5
Lateral Raises 3x8-12
Bodyweight Ring Dip 2xF

I've ran PPL/UL splits for about 2 years now, but I've really hit my plateaus that I just can't break through, as I'm unwilling to bulk and lose my abs (and likely lose the strength when I cut again), but I had been making slow consistent progress with a lean bulk.

I've since switched to 5/3/1 BBB, and this first month where I take weight off the bar is killing me. It took me 6 months to go from 275 5x5 to 285 5x5 on Bench, and now it has me doing 275 1x5. I can almost feel like gains slipping away.

Does anyone else have any experience running 5/3/1 on a slow bulk with any success?

>tfw bad chest genetics
>tfw everyone thinks you're a curl bro

>>39261259
Needs more frequency per body part, and less exercises
Drop flat bench or dips
Drop cable push downs if you do skull chrushers
Drop vertical or normal rows
Drop leg extensions
Do something like AxBxAxx BxAxBxx
A:OHP/Rows/Chins/Deadlift/Curls(but only do deadlifts once per week 1x5)
B:Incline Bench/Dip/Skull crushers/Squat
Abs every workout, shrug if you want to on OHP days

>>39262212
Really just one 1x5 deadlift per week? Seems like not enough at all

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Found this. Reddits say it's better than SS and SL for beginners.

Trying it out as of tmr.

>>39262502
It seems to be the standard among newbie programs even though you should do 3x5 or at the very least 3x3 of deadlifts.

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Every day:

>Back squat, front squat, or deadlift
>Bench, ohp, or close grip bench
>Pullups, weighted chins, or barbell rows
>One or two queer bodybuilding fluff exercises

Work up to near max single, or rep max 2-10. Light backoff work around 80%.

Fun as shit and effective as a natty.

>>39262574
Yeah I am not a complete newbie. Been lifting for some time now, but never took it too seriously and never really knew what I was doing. Also skipped leg day for the first half year. I only realized I was retarded when I hit 2 pl8 on bench and couldn't even do a 1pl8 squat when I tried. So I am trying to do a little better job from now on.
Gonna continue with 3x5 then I guess.

>>39259556
ITT: Newfags who can't recognize a picture that's been circulating for YEARS and falling for obvious bait

>>39259665
Me too lad, doing a 3 day instead though.

Volume
5x5 Squats
5x5 OHP
5x5 Weighted Chinups

>Light Day
3x5 Front Squat
3x5 Pendlay Row
3x5 Weighted Dips

>Intensity Day
1x5 Squat
1x5 OHP
1x5 Deadlift

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Been doing stronglifts for a year now, acived 4/3/2/1 and made decent gains etc. I'm fed up of spending 2 hrs in the gym - could I move on to a hybrid push/pull/legs program like this now

A:
Squat 5x5
(2 4x10 deadlift assistance exercises)
B:
Press 5x5
(2 4x10 assistance push exercises)
C:
Deadlift 1x5
(2 4x10 squat assistance exercises)
D:
Weighted chins 5x5
(2 4x10 assistance pull exercises)

I'll do flat bench as assistance, I'd rather have a strong OHP desu - also new gym has no safety rails for benching.

>>39259556

>curl 3x per week
>look retarded

Good job OP, you're a pussy.

>>39260658

>leg press
>bent over rows
>lat pulldown
>that low frequency
>that retarded rep/set scheme

Lmao/10

A
SLDL*
Press*
Row*

B
Squat*
Push Press: couple of sets of 3 reps (still learning the movement)

C
Bench*
ChinUp: 6x3 @ BW

D
New 3RM squat, bench, SLDL, press, row.

ABCABCABCABCABCXXD

*SLDL: 5x6 @66%, 5x5 @70%, 5x4 @75%, 5x3 @80%, 4x3 @65%
*Press: 5x6 @72%, 5x5 @75%, 5x4 @78%, 5x3 @82%, 4x3 @65%
*Row: 5x6 @73%, 5x5 @73%, 5x4 @77%, 5x3 @81%, 4x3 @65%
*Squat: 5x6 @65%, 5x5 @70%, 5x4 @75%, 5x3 @80%, 4x3 @65%
*Bench: 5x6 @72%, 5x5 @75%, 5x4 @78%, 5x3 @81%, 4x3 @65%
Also after the 5 sets, one extra set with 50~60% for 10~20 reps.
Also after that, 0~3 sets of push and 0~3 sets of pull assistance depending on how I feel.

>>39263491
how do you plan on progressing?

OP why do you look like you skipped every chest day ?