Post your Monday routine boys > bench, tricep extensions,

>>39351678
Deadlifts, pullups, pendlay rows, curls.

>>39351678
Allpro's full body heavy day

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>>39351678
>He isolates biceps

>>39351678
30-40min cycling, including intervalls
3x(sit ups, side plank, superman, pushups)
lat pull
barbell OHP
barbell bench
15min rowing

deadlifts
t-bar rows
lunges
calf raises
shrugs

start with my hardest day (legs/back)

Monday = Off-day

Texas Method Upper Body Volume Day
Binch
OHP
Tricep extensions
Front and lateral raise

Ohp
Bench
Shrugs
Lat raise
Fly machine
Tri cable ext
Tri over head

>>39351678
it's shoulders and tricep day. best day in my life.

>>39351678
Squats
Squats
Squats
Tricep Extensions

Wide lat pulldown
DL
T bar row ss shrugs
Bent over row
Curls
Seated curls
Hammer curls

>>39351678
Heavy squats 2x5, 1xF
Light diddylifts 5x10
Leg extension 5x10
Leg curl 5x10
30 mins elliptical machine

Excuse me, is this a porn?

bench
incline bench
dips
db flys
tricep extensions
cable crossovers
skull crushers

>>39351678
Squat
flat bench
hip thrusts
incline bench
leg extensions
leg curls
dips
chest cable flys

pull/chin ups, rows, squats

>>39351678
squat, bench, rows

+tri's for the guys

>>39351711
yes?
My first few years lifting I didn't isolate arms, I only did compound stuff like rows, bench, etc.
I ended up with shit aesthetics, like guys benching 50 pounds less than me had nicer arms

>>39351678
>squats
>bench press
>pull ups
>curls
>sit ups
>dips
>leg press
>deadlift
But I do this everyday not just Monday B^)

>>39354151
>everyday
You're a dumbass then

>>39354141

Same

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>>39351711
this tard fell for the meme

>>39354171
Y

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>>39351678
My weekly routine

made myself a daily undulating periodization program today, decided I value OHP about as much as bench, so i split it up into 2 main lifts each day, instead of going 3x week with all 3 main lifts each day. Bulking this winter, gonna be a wild ride

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>>39354495
forgot pic fug

>>39351678
Deadlifts
Rows

ft squat
press
cleans

>tfw took 14 months off lifting and could still clean 225. Felt good. Couldn't overhead press 185 though :(.

AxBCxDE
A is upper
B is lower
C is a circut train
D is a crossfit/cardio day
E is for lagging parts and increasing athleticism

I'll be going A tomorrow boys, legs it is.
>Jump rope 6-60 second goes to warm up
> work up to 3x5 on squat, back off to 1x8
>deadlift working way up to 5/3/1, cut it back to a set of 8
>snatch 5x3
>Hyperextensions 4x12,10,8,15 SS with hack squat 4x 12,10,8,15
>Hip lift 3x F
Finish with 6 sets of slow calf raises to failure then some more jump rope

>>39351678
Rest.

>>39351678
Squat 3x5
Clean Pull 3x1
Barbell Row 3x8
Press™ 3x8
Ab Rollouts 3x?

>>39351678
>abs


Mine's

T-bar Rows 4 x 10
Row variant 4 x 10 SS
Row variant 4 x 10
Pull ups 3 x F

OHP 4 x 10
Lateral raise 4 x 10
Front raise 4 x 10
Face pulls 4 x 10
Shrugs 3 x 15

I got used to starting the week with back/shoulders since most dyelscum did chest on mondays in my old gym.

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>>39351678
damn i found the .gif

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>>39351678
My Monday routine:

>that first sip
>lift

Diddly's 3x12
Dumbell Lunges 3x12
Goblet Squats 3x12
Standing Calf Extension 5x15

Kickbacks 5x20
Glute Bridge F

>>39351678

I'm not consistent enough to have a planned out routine for each day. I like to sneak up on my muscles and attack them when they least expect it. It confuses them.

Leg day basically

Bench 2x5, AMRAP
Squat 2x5, AMRAP
Weighted chins 2xAMRAP
Weighted pull ups 2xAMRAP
Ab rollouts 3x20
Weighted planks 3x1 minute
Weighted leg raises 3x15
Stairmaster 10 minutes

>>39355364
Why chins and pullups?

usually try to get my rest day on mondays, its always the busiest day by far

>>39351678
who is this heavenly blessed beauty?

>>39355194
oh my....

>>39355415
No reason. I was really just supposed to do chins but my gym buddy wanted to do pull ups, so I wanted to see if I could do more than him. Normally I just do neutral grip chins.

>>39351678
Deadlift, seated low rows, lateral pulldown, two bent over row dropsets to failure.

Tiffany Cappotelli Cosmid Compilation

>>39351678
>Squat
>Bench
>Pendaly row
>Standing crunch

Ohp
Bench
Incline bench
Bb bench
Lying fly

>>39351678
Front squats, push press, deads

Back Squat 15x1
OHP 10x3
RDL 5x5
Bodyweight Dips 4x25
Ab Wheel supersetted with back raises 5x20

>>39351678
I don't work out on mondays but this is my Tuesday routine:
Bench 3x5, Squat 3x5, Weighted Chinups, Lateral Raises 3x8, Dips 2x8

>>39355798
Whats your whole routine?

>>39355194
>>39351678
Sauce on girl?

I realise it's cosmid but fuck looking through that to find her.

Monday - Chest & Triceps
~~~~~~~~~~~~~~~~~~~
Rep Scheme: 20-15-12-10
1. Bench Press
2. Incline Dumbbell Press
3. Dumbbell Flyes
4. V-Bar Tricep Extension

>>39356070
Found her, just google tiffany cosmid
Vid is around 58min mark http://www.eporner.com/hd-porn/FQfEoKLFwNB/Tiffany-Cappotelli-Cosmid-Compilation/

Mods pls I'm just trying to be a good person

Squats
Bench
Various Accessories depending on how I feel

>>39356484
Thanks bro.

Squats 10x3
Then 5x5 rows, bench and chinups