Routine

File: phrak's greyskull.png (47KB, 547x465px) Image search: [Google]

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>>39604689

here's phrak's for reference

>>39604689
am I the only one who's finding this program useless-ish ? I mean, there's not so many things you're doing, how about the reddit PPL ?

The difference is minuscule, both have pretty good progression laid out and that's all that matters really.

>>39604990
>le Reddit PPL

>>39604990
I need to workout every day to keep myself focused, so ive been following it for a few months. I think its a good program, but I added some more chest and ab exercises

>>39604689
>>39604694
>>39604990
Deload: the program.

>>39604694

Whenever I read programs like this, I never quite understand... Are you saying you literally go in, do those three exercises, nothing else, and then go home?

Or do you do those three main exercises, then just do little accessory stuff for awhile?

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>>39605221
What the fuck that's how most beginner strength programs handle deloading you stupid nigger.

>A
Deadlifts 1x5
(altertnate with barbell row 4x5 1x5+ every other A day)
Pullups 3x8-12
Dumbell incline row 3x8-12
Reverse flies 3x8-12
hammer curl 4x8-12
dumbell curl 4x8-12

>B
Bench press 4x5 1x5+
overhead press 4x5 1x5+
(Bench/Press switch going first every B day)
Incline dumbbell press 3x8-12
Tricep Kickback 3x8
Lateral Raise 3x15
Overhead tricep extensions 3x8-12

>C
Squat 2x5 1x5+
Romanian DL 3x8-12
Goblet Squat 3x8-12
Glute bridges 3x12
Leg Curls 3x8-12
Calf Raise 5x8-15

Suggestions?

Does anyone have any good routines for abs?

>>39605430
Incorrect. Try actually reading it.

>>39605521
Don't bother, they're made in the kitchen.

>>39604689
>>39604694
Phrak's is better but add 3 accessory exercises in the 3-4x10-12 range: arms, lat raises, facepulls, hamstring curls, kb swings, lunges, you get the idea just don't be stupid.

So you do 3 strength movements and 3 high rep volume movements each workout. You'll need to eat a lot too.

>>39605585
I have low enough BF% that you can kind of see them, but I want to define them and strengthen core.

>>39605608
Assuming you are doing a weights programme doing a few sets of 20 crunches, planks and ab wheels at the end of every other workout will be fine.

>>39605569
Try actually reading what??

File: Greyskull LP Program.png (45KB, 539x575px) Image search: [Google]

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>>39604689
I mixed the two and created this and I have been following it so far so good anon

>>39604689
what the font?

>>39604689
>>39604694

op here. should i do power cleans before deadlifts or is that too much?

also should i alternate between rows and chin ups every workout or should i just do chin ups on mondays and rows on fridays?

my routine is mostly based on /fit/'s greyskull

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bump

>>39607959
anyone have the baneposting version?

>>39604990
Its good

I improved significantly when I did it, but thats me