Routine General. Rate my routine, niggers

Day A)
Bench Press - 2x3, 1x3+
Bench Press - 3x6
Incline DB Press - 3x8
Deadlift - 2x1, 1x1+
Pendlay Rows - 3x6
Pulldowns - 3x8
Hammer Curls - 3x10

Day B)
Overhead Press - 2x3, 1x3+
Overhead Press - 3x6
Upright Row - 3x8
Squat - 2x3, 1x3+
Squat - 3x6
Leg Press - 3x8
Face-Pulls - 3x10

AxBxA, BxAxB and so on.

A

Squat 3x5
Bench 5x5
Row 5x5
Shrugs 3x8
Extensions 3x8
Weighted Chins 3x5 (add weight once I hit 10 reps)

B

Deadlift 1x5
OHP 5x5
Row 5x5 (10% less than A)
Wide grip Pullups 3x5 (will do them weighted once I can actually do 10 bw pullups with wide grip/overhand)
CGBP 3x8
EZ Bar Curls 3x8

AxBxAxx
BxAxBxx

>>39602543
unless you use steroids, thats too much of volume.

You wont be able to progress much on your lifts with that routine.

>>39602594
/fit/ in a nutshell. That's less volume than a typical ppl scheme fag

Upper/Lower

Upper (a):
OHP/Bench alternating 3x5
Chins 3x5 weighted
Rows 3x10
Skullcrushers 3x10
Curls 3x10
Tricep extensions 3x10

Lower (b):
Deadlift 1x5
Squats 3x5
Straight leg dl 1x8

ABABABx

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I come check out the routine general whenever I want to have a good laugh. You beginners doing your own routines are straight up retarded kek.

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>>39602594
>twf programme is double that
>made best progress since
>natty

it does seem like quite a lot

>Chest
Flat 5x5
Incline 5x5
Peck Deck 4x8
Incline Dumbells 4x8
Dips 3xf
Cables (high to low & low to high) 4x8

>Back&Bi
Lat Pulldown 4x8
Deadlift 3x4-5 for the first two then go down a rep every set
Chin Up 3x8
Dumbell Rows 5x5
Lat Cable Pushdown 3x8
Preacher Curls 4x8
Curls over the bench 4x8
Incline Seated Curls 4x8
Hammer Curls 4x8
Cable Curls (rope & preacher bar) 4x8

>Legs
Squat 2x5-6 then same as DL
Half Squat 4x8
Leg Press 5x5
Leg Extension 5x5
Hamstring Curl 5x5
Seated Calf Extension 4x10

>Shoulders & Tri
OHP 4x8
Upright Row 4x8
Seated Dumbell OHP 4x8
Seated Dumbell Side Raise 4x8
Barbell Front Raise 4x10
Overhead Dumbell Extension 4x8
Skullcrushers 4x8
Close Grip Bench 4x8
Dips 4x15
Tricep Cable Pushdown (rope & preacher bar) 4x8

i dont do as much bicep as its written down because of the back lifts

>>39602657

Solid back, man. 'Mirin.

>>39602543

I just follow Stronglifts' 5x5.

Started lifting a few weeks ago, doing a full body routine 3x/week.

BB Bench Press 3x10
Overhead Press 4x10
BB Curl 3x10
BB Bent Over Row 3x10
BB Deadlift 3x5
Weighted Chins 3x10
Weighted Dips 3x10
Hanging Leg Raises 3xf

Is there any imbalance in the routine? Would you guys change any of the exercises, or the order of the exercises? Thanks.

>>39602814
Isolation exercises go last. I'd also do deadlifts before anything else, since it takes the biggest toll on the body.

You need leg press or squats for legs. Deadlifts won't cut it.

Finally, I'd add planks for core.

>>39602841
Appreciated.

>>39602543
A
zercher squat 6x10,10,8,5,5,3 going up in weight
push press 6sets same reps as squat
chest supported row 6-10x10-15
farmer's walk 3x60m

B
semi sumo diddly 5x10,8,6,5,5
db bench press 5x12,10,8,8,8
lat pulldown/pull up 6-10x10-15
biceps curl 3-5x10-15

AxBxAxBx etc

zerchers because i feel my quads burn so badly with them, probably because i'm bretty tall (190cm) and have long femurs - back squat is basically a good morning with a squat at the end of the movement
semi sumo - same reason, i used to do regulars but the fucked up my back; regular sumo stance is just weird and uncomfortable and i can basically pull the same weight with semi sumo as i did with regular diddly

i was thinking about adding isolations in the evenings, when i go to the gym to do cardio, doing something like lateral raises, flies, triceps extensions and face pulls

>>39602594

As long as he's increased his work capacity sufficiently, as he eats enough, there's nothing wrong with that routine.

Someone really needs to teach fit how to program past the novice phase.

>>39602814

I'd do all the compounds first before moving onto accessories, since the former is what beginners should focus on.

>>39602543
anyone have experience running GZCL programs? was gonna start j&t2 soon

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Thinking about starting pic related. I've been doing an upper lower split for a while and I really like it.
Not sure how to program my progression on the main lifts though so I'm thinking about following 531 for these.
Not sure if I'm doing too much volume for the accessories though, so I might skip the lateral raises.
Do I need to add another chest exercise?

>>39603716
Doesn't look too bad Tbqh, senpai.

>>39603716
If I were you, I'd alternate between pullups and chinups.

>>39603716

I follow an upper/lower myself. I mean I usually just improvise on what I think I need to work most on.

If I feel my shoulders are lacking, I do an extra shoulder exercise on upper body day, same for chest, back etc.

>>39604285
I do canditos upper/lower with strength/control for lower and strength/hypertrophy for upper. He has "optional exercises," at the end of each routine that I just switch up every couple weeks depending on whatever I feel like working extra. It's a really nice addition to a routine so that I don't get tired of doing the same things. Keeps me interested, you know?

What is the best order to do exercises?
>compound / barbell
>dumbbell
>machine
>bodyweight

>>39602543

3 day Sheiko with added arm/pulling/shoulder work on most days.

Day A:
Incline barbell bench: 3x5
Incline dumbbell bench: 3x8
Bulgarian split squat: 3x5
Glute bridge: 3x8-10
Lateral raises: 6x10-15 (Only on the first A day)

Day B:
Pull ups 3x6
Pendlay row 3x6
Chin ups 4x10
Romanian deadlift 1x5
Lateral raises 6x10-15

AxBxABx

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A

Bench 3x5
Power clean 5x3
Squat 3x5

B

Press 3x5
Chin-up 3x5
Deadlift 1x5

>>39605085

>chinups before deadlifts

>>39605090
My deadlift is doing quite well whereas my lats suck. Priorities, yeah?

>>39605111

See, your lats are a main stabilizer in your deadlift. They don't actually do any moving but if you use them properly they help keep a neutral spine.

The more you know.

>>39603079
/fit/ is beginners teaching other beginners how to not be beginners.

>>39605121
Hmm, really makes me think.

>>39605121
So are you saying that deadlifting first won't affect my chin-ups?

>>39605143

It may make your chinups a big harder, but you'll be less likely to hurt yourself from having a cat back while deadlifting.

I've been thinking about changing my routine. I've been doing 5/3/1 and making good progress abut long story short coming up i wont be able to do a cycle without interruptions so I'm going to have to do something with a week long cycle like texas method, etc. instead, and I figure I can use it to try some new things out. I dont know if I should be doing texas method or starting strength or what though
I've been lifting for about 3 years, but only about 6 months seriously, the last 3 have been the only consecutive serious months. I've put on like 20 pounds bulking and I'm gonna keep that up so recovery isnt much of an issue.
My numbers are 200 bench, 135 OHP, 315 squat, 350 deads, 185 clean at around 170. I feel like that puts me more into intermediate area, but I could be wrong
any advice?

>>39605143
>>39605177

don't listen to this idiot. I've been doing weighted chin-ups before heavy deads for a while now to no negative results. the notion that your lats will be so burned out that you can't keep your spine neutral is retarted, and shows how little the other dude knows.

The main function of the lats in the deadlift as a stabilizer is to help keep the bar as close to your legs as possible. Back rounding is a result of poor thoracic extension due to mobility or strength, and weaknesses in the spinal erectors.

strengtheory.com/lats-in-the-deadlift/

that article will reiterate my point a bit more clearly.

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AxBxAxx BxAxBxx

A
Bench
OHP
Chest, shoulder and triceps accessories

B
Deadlift
Squat
Shrugs, rowing, and other leg and back accessories

Plz rate

I'm not increasing my weights for squat or OHP and I wanted greater recovery time, hence the way I have it split. Goal is muacle mass.

A
Squat 3x5
Bench 3x5
Rows 3x5
Pullups 3x8
Tricep Pulldowns 3x8
Leg Curl 3x8

B
Front Squat 3x5
Deadlift 1x5
OHP 3x5
Seated Row 3x8
DB Incline Bench Press 3x8
EZ Bar Curl 3x8

AxBxAxx
BxAxBxx

>>39604863
Switch bodyweight and machine

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6 day rotation (ABXCXX), also do running (usually 5km) and occasional calf exercises at home

>>39602657
this is now my program.

Made this for a friend I'm getting started on lifting.

A
DB Bench Press 3x7
DB Shoulder Press 3x5
Goblet Squat 3x7
Curl 3x7

B
DB Row 3x7
DB Lunge 3x5
Tricep Extension 3x7
Crunch 3x10

All dumbbell because he has no flexibility and is incredibly out of shape. Like he's never been in shape, to the point where he doesn't seem to have any concept of how to move his body outside of the two positions he occupies for most of the day. I was all set to get him on one of the basic barbell routines that most of /fit/ starts with, but after a couple sessions running him through the form for the exercises, I'm pretty sure it'd break him.

>>39605654
Thanks!

>>39605832
Thats so shit. its like you threw a bunch of exercises around and took them out of a bag without looking and put them as you took them out, theres no order to it and you should feel ashamed.

>>39605934
>no order
well,there is clearly a leg day

>Monday
Deadlift 7-12x3-6 @70%

>Wednesday
Overhead press 6-8x3, then 2x2x4 backoff sets
front squats 1x6-8, 3x3-5
barbell curls 3x12 ss with reverse curls 3x10

>Friday
Deadlift 7-12x3-6 @70%

>Saturday
db incline press 2x8-10
Dips 2x10-12
hamstring curls 2x8-10
lat pulldowns or rows 2x8-10

main goals rn are to add 50 pounds to my dl in 5 months, and 25 pounds to my ohp.

A
>One arm push-up progressions 3x6-10
>Weighted dips 3x8
>Db OHP 4X6
>Db incline bench 3x10
>Lateral raises 3x12

B
>One arm chinup progressions 3x6
>Weighted pull ups3x6
>front lever progressions 3x5
>Db rows 3x6
>Band face pulls superset with rear delt flies 3x12

C
>Weighted split squat 3x8
>Leg curls 3x8
>Elevated shrimp squats 3x6
>Weighted pistol squats 2x5
>Jump squats 2x5
>Hill sprints xf
I also do handstand practice at the start of every workout and abs at the end. I know it's a shitty routine but I have to make do until February until I can complete my currently budget home gym.

>>39605085
This is absolute dogshit m8. This take you 20 mins to do? These routines make me rage man

rate mine?

A
>OHP 3x8
>curls 3X8
>skull crushers/ tricep cable pull downs 3x8

B
>BP 3x8
>squat 3x8
>cable pull for back 3x8

A
>OHP 3x8
>curls 3X8
>skull crushers/ tricep cable pull downs 3x8

B
>BP 3x8
>squat 3x8
>cable pull for back 3x8

A
>OHP 3x8
>curls 3X8
>skull crushers/ tricep cable pull downs 3x8

X
X

I alternate my A and B days every week. also sometimes if im not sleeping or eating amazingly i just lift ABxABxx.

I currently BP 190 for reps.

pls give me feed back. ive been doing this routine roughly for 2 years almost.

pls respond. talk shit to me. build me up as a man idc. just tell me what to do. keep in mind im doing the permabulking meme so idc rlly about looking good. is this an over all ok routine to add mass in all the main places?

>>39607494
bump

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Current Routine - PPLxPPLx etc

Seems pretty good so far.
Aiming to hit 1.5/2.5/3.5/4.5 by January.
Still look like shit though. Feels bad.

Feel free to shit on me.

>>39602543
Rate my shitty 5/3/1 routine

M
>Squat (Heavy) 5/3/1*
>Deadlift (Light) 5x10
>Leg Extension 5x10
>Hanging Leg Raise 5x10

T
>Bench (Heavy) 5/3/1*
>One-arm DB Row 5x10
>OHP (Light) 5x10
>Lat Pulldown 5x10
>DB Curl 5x10

Th
>Deadlift (Heavy) 5/3/1*
>Squat (Light) 5x10
>Leg Curl 5x10
>Plank x 5
>Calf Raise 5x20

F
>OHP (Heavy) 5/3/1*
>Chinups 5x10
>Bench (Light) 5x10
>Hammer Curl 5x10
>Dips 5x10

>>39608054
Why would you DL right after squat day. Stagger them a little, lol

>>39608121
Fair enough. Hasn't been too detrimental to progress so far, but I'll keep it in mind. Cheers.