Thread replies: 10
Thread images: 1
Thread images: 1
Salazar Slytherin
Duration of getting ripped 2016-12-28 03:43:38 Post No. 39813937
[Report] Image search: [Google]
Duration of getting ripped 2016-12-28 03:43:38 Post No. 39813937
[Report] Image search: [Google]
File: IMG_5996.jpg (90KB, 450x338px) Image search:
[Google]
90KB, 450x338px
How long would it take for an individual with approx. 25% body fat to get ripped; using this routine?
I: Push (Chest/Triceps/Shoulders)
1. Barbell Bench Press 3x5
2. Barbell Overhead Press 3x5
3. Incline Barbell Bench Press 3x5
4. Dumbbell Side Lat. Raise 3x12
5. Rope Pushdowns 3x12
6. Overhead Dumbbell Ext. 3x12
7. Dumbbell Shrugs 3x12
II: Pull (Back/Biceps)
1. Barbell Rows 3x5
2. V-Bar Lat. Pulldowns 3x10
3. Weighted Pull-Ups 3x5
4. Face-Pulls 3x12
5. Barbell Bicep Curls 4x12
6. Hammer Curls 3x12
7. Deadlifts 3x12
III: Legs (Quad/Ham/Calves)
1. Barbell Squats 4x6
2. Barbell Hack Squat 4x6
3. Leg Extensions 3x12
4. Hamstring Curls 3x12
5. Standing Calf Raises 5x12
IV: Push (Chest/Triceps/Shoulders)
1. Barbell Bench Press 3x5
2. Barbell Overhead Press 3x5
3. Incline Barbell Bench Press 3x5
4. Dumbbell Side Lat. Raise 3x12
5. Rope Pushdowns 3x12
6. Overhead Dumbbell Ext. 3x12
7. Dumbbell Shrugs 3x12
V: Pull (Back/Biceps)
1. Barbell Rows 3x5
2. V-Bar Lat. Pulldowns 3x10
3. Weighted Pull-Ups 3x5
4. Face-Pulls 3x12
5. Barbell Bicep Curls 4x12
6. Hammer Curls 3x12
7. Deadlifts 3x12
VI: Legs (Quad/Ham/Calves)
1. Barbell Bench Press 3x5
2. Barbell Overhead Press 3x5
3. Incline Barbell Bench Press 3x5
4. Dumbbell Side Lat. Raise 3x12
5. Rope Pushdowns 3x12
6. Overhead Dumbbell Ext. 3x12
7. Dumbbell Shrugs 3x12
VII: Rest
>>
>barbell hack squats
>>
>>39813937
why would u do deadlifts last.... do them first
do a powerlifting routine then do hypertrophy mass work after, including some HIIT cardio and keep your calories on a deficiet.
do an EC stack if u need it. you'll get ripped soon
>>
>>39814059
why PL routine first?
>>
>>39814064
burns fat, increases strength even while cutting, and is a sure way to make sure you're making progress. progressively loading weight is an important thing.
>>
>>39813937
lmao where did you get that routine
lemme guess you made it yourself
>>
>>39814125
What's funny mate?
>>
>>39814153
what's the progression model here? if there even is one, how do you expect to do that when you're benching, pressing, and incline pressing heavy all on the same day?
and why are your deadlifts so light?
>>
>>39814163
Good point, this is the PPL routine by CoolCicada I believe, not sure what best way the progression model should be altered though
>>
>>39814177
if you're actually gonna do this routine it would require eating a shitload which you probably shouldn't do at 25% bf. at 25% bf you wanna lose weight first before you build up muscle. in which case you need to focus on intensity over volume. this ppl routine has a lot of volume.
and you probably shouldn't do it unless your compound lifts are respectable. and if they aren't you should probably do a good beginner routine like gslp.
anyway thats my opinion but do whatever you want
Thread posts: 10
Thread images: 1
Thread images: 1