Routine rate thread! I think I'll try this, what do you

The accessories will change from time to time also.

Fixing my own shit.

Monday: HEAVY SQUATS/LIGHT DEADLIFTS
Accessory: Leg press, lying leg curl, abs.

Wednesday: HEAVY BENCH PRESS
Accessory: Skullcrushers, dips, OHP, calves.

Friday: HEAVY DEADLIFTS/LIGHT SQUATS
Accessory: Back exercises, close grip bench, barbbell curls, abs.

>>39587254
a few things, maybe instead of light deadlifts do a dealdift variation or other floor pull (like clean/snatch grip high pulls), also youre going to want to have some overhead work in there.

GOAL: Clean and press 2 75 pound dumbbells for 8 reps

>Monday
DB Clean and press 5x5
DB Deadlift 1x12
DB Shrug 1x12
abs

>Wednesday
DB Clean and 1 arm jerk 5x2
DB Clean and press 3x10,8,6
Farmers walk 1 set as heavy as possible


>Friday
DB Curl to press 3x8-10
Squat 5x5 or 6x3
5x10 pushups
5x10 pullups

>>39588064
Thanks anon, actually I never tried snatch but I might try it soon. And thanks for the deadlift tip, I'll change it to sumo on mondays. Fixed the absence of OHP and add a curl so I think I'm good now.

My personal opinion is that this routine is rather unbalanced... For instance, your upper back is composed of many muscles and makes up a huge part of your body, and you're not doing much for it... Also, calves can take a lot of abuse and tend to grow slower than a lot of other muscles, so you should probably hit them more often. Is there are reason you're only working out 3 days a week?

>>39589246

a reason* (I hate making typos)

someone have the image of ther nigger ppl

File: PPL_Split.jpg (256KB, 1191x473px) Image search: [Google]

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Here's my 6-day PPL. No deadlift because I have 3 previously herniated discs in my lower back that I don't want to risk re-injuring with a single form slip-up on one rep. I make up for it with extra hamstring work and lower back isolation. In my opinion, this is a well-balanced routine that gives each muscle group the work and rest it needs to grow. I'm making some great gains, so it's working for me.

>>39589286
>lower back injury
>doesn't do deadlifts
>does squats

>lower back injury
>does weighted back extensions instead of isometric lower back work like deadlifts

>thinks squats don't work the lower back

>thinks squats are a hamstrings exercise

dude, come on.


The sets/reps per musclegroup per week is really nice though. Don't see that often, good job.

>>39589246
I can't recover well doing a 5x routine and my main goal is strength over aesthetics. I agree about the calves.

>>39587254
Do light press on Monday

File: CEAJjDwWoAA1gO0.jpg (86KB, 579x1024px) Image search: [Google]

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I box twice a week, and do this in the gym.

AxBxA, BxAxB

A)
Bench Press - Heavy - 2x5, 1x5+
Bench Press - Explosive - 2x6, 1x6+
DB Incline Press - Hypertrophy - 2x8, 1x8+
Deadlift - Heavy -3x1
Pendlay Rows - Explosive - 2x6, 1x6+
Pulldowns - Hypertrophy - 2x8, 1x8+
Hammer Curls - 3x10 - Pussy shit - 3x10

B)
Overhead Press - Heavy - 2x5, 1x5+
Overhead Press - Explosive - 2x6, 1x6+
Upright Row - Hypertrophy - 2x8, 1x8+
Squat - Heavy - 2x5, 1x5+
Squat - Explosive - 2x6, 1x6+
Leg Press - Hypertrophy - 2x8, 1x8+
Face-Pulls - Pussy shit - 3x10

Heavy = Steady increase somewhat like Greyskull, increase when last set is at or above 5 reps, double increase if above 8 reps.
Explosive = 50% of Heavy, used without these minor short breaks between reps, done for training the form and milking the last juice out of the muscles.
Hypertrophy = Done to make sure certain muscles don't keep lagging, rear delt & bicep don't get much direct work.

>>39587254
I'm doing some upper/lower variant i've somehow come up with

A:
Heavy squats
Leg curls
Calfes standing
Weighted planks

B:
Heavy OHP
Sideraises
Row variant a
Row variant b
Triceps shit
Biceps shit

C:
Heavy deads
Leg curls
Calfes seated
Weighted planks

D:
Dips
Pushups
Pullup variant a
Pullup variant b

I rest twice per week.

Day A:

Incline Bench Dumbbell
Flat Bench Dumbbell
Incline Bench Fly
this https://www.youtube.com/watch?v=Opctf0dkpVw
Dips

Barbell curls
Scott curls
seated hammer curls

french press
overhead dumbbell triceps extensions
Triceps Rope Pushdowns supinated

Day B:

Leg extensions
squat
leg press
leg curls

calf raises
seated calf raises

Day C:

Pull ups
chin ups
cable rows
deadlift
barbell rows
necklift

OHP
Dumbbell Lateral Raises
bent over Dumbbell Lateral Raises
dips

hyperextensions
side bends
hanging leg raises
seated twists
planks
crunch


Not sure about day 3, may i should put some exercises from 3 to 2.

r8