WE WUZ COACHEZ AND SHIET

Squats
Rotational deadlifts
Two Hands Anyhow

3 times a week

a strenght routine focused on the big heavy compounds using templates liek 5x5 and 3x10 3-4 times a week hitting al the mayor muscle group in one session

>>39832041

Where can I buy one

Push
Bench/ohp 3x5
Squat/front squat 3x5
Incline press/dips

Pull
Chin-ups/pull-ups 3x5
Deadlift 1x5
Overhand rows/curls
Lateral raises 3x8

Linear progression. Lots of food. Bw exercises obviously weighted

>>39832104
3x5 rows/curls

>>39832114
Dips/incline press 3x8 lol

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>chug a gallon of milk
>belch
>now that curdled milk is running down your chin, you're ready to lift
>we're starting with diddlys
>lmao4pl8
>attach periscope to top of head to locate bar below bloated gut
>grip bar
>SNAP
>at_least_i_lifted_it.jpg
>limp over to squat rack
>go big or go home
>take another swig of milk
>squat lmao6pl8
>the weight is too much
>protein farts a comin
>rip ass and fall over
>break wrist
>limp out of gym
>now you're /fit/, thanks Mark Rippetoe!

>>39832041
Just look up Reddit PPL

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>>39832041
Bodybuilder here, this is my routine. All it requires is a set of adjustable dumbbells and resistance bands. 7th day will eventually be dedicated to abs/core but I can't do that right now due to a hernia; same reason there's no squats. Every set is 4x10

DAY 1 - CHEST
>DB bench press
>DB incline bench press
>RB high crossover (cross hands over at peak)
>RB mid crossover
>RB elbow flies (forearms up, touch elbows at peak)
>RB unilateral press (arm bent 90 degrees across chest, pushing sideways)
>DB pushup

DAY 2 - BACK
>DB inverted incline rows
>DB swinging row (pull elbow back and in)
>RB pulldowns (back facing cables, pulling elbows in)
>RB straight arm pushdown
>RB serratus punches
>RB low cable row
>RB pull aparts
>RB over & back (also works serratus)

DAY 3 - LEGS / LOWER BODY
>RB leg extension
>RB leg curl
>RB hip abduction
>RB hip extension
>RB overhead side step
>DB calf raise
>DB swings

DAY 4 - SHOULDERS
>DB seated overhead press
>DB seated military press (performed like overhead press, but elbows forward)
>DB row (elbow out)
>RB unilateral cable rotation (arm bent 90 degrees across chest, rotating outward)
>RB reverse fly
>RB lateral raise
>RB overhead press
>RB overhead jackhammer

DAY 5 - BICEPS / FOREARMS
>RB curl (pulling from bottom)
>RB sideways cable curl (turned sideways, pulling from bottom)
>DB curl
>DB bent over concentration curl
>DB reverse curl (also works bicep long head)
>DB hammer curl (also works bicep long head)
>DB wrist curl
>DB farmer's walk

DAY 6 - TRICEPS
>DB incline kickback
>DB skull crushers
>DB tate press
>RB forward extension
>RB downward extension (turned sidewise, elbow out, pulling from top)
>RB pushdown
>RB extension (pulling from bottom)

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>>39832259
>one day for chest, back, and legs
>three days for arms
>"body" builder

>>39832308
"Arms" isn't a muscle group.

>>39832259
This is the shittiest thing ive ever seen. Are you a fraud or lifting with an insanely low weight cause that volume is out of control?

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>>39832308
You expect me to target 3 heads of the delts, 3 heads of the triceps, 2 heads of the biceps, brachialis and brachioradialis effectively all in one day or what?

>>39832345
Light to medium weight is correct and that's how you're supposed to do it, just like high weight & low reps for strength training.

>>39832065
Yoooo, this

>>39832081

This. Help /fit/

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>>39832380
>Light to medium weight is correct and that's how you're supposed to do it
Actually you arent at all. Thats a meme and only works if youre on gear.

>>39832259
can't believe people fall for this bait

>>39832428
How can you tell its bait? I seriously cant cause so many people are stupid here i 100% believe theres some skinny Indian kid doing this routine.

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>>39832525
>>39832428
>>39832410
>>39832345
>>39832308
(You)
>>39832219

>>39832380
It's called PPL, nigga.

>>39832081
>>39832407
https://www.aliexpress.com/item/mens-animal-gorilla-monkey-printed-3D-Tank-Tops-Exercise-Sleeveless-tops-for-boys-bodybuilding-clothing-exercise/32731697759.html?spm=2114.01010208.3.139.XWxLB9&ws_ab_test=searchweb0_0,searchweb201602_3_10065_10068_10000009_10084_10083_10080_10082_10081_10060_10061_10062_10056_10055_503_10054_10059_10099_10078_501_10079_427_426_10103_10073_10102_10096_10052_10050_10107_10051_10106,searchweb201603_3,afswitch_5&btsid=bfcd492a-f1ec-43b7-af35-39b9aff4b27d

>>39832104
>>39832114
>Curls
>3x5
Smh desu senpai

I imagine something like the weird routines asians do in sir comics

>>39832041
Who is this guy? I want him to be my boyfriend