Can we get a routine thread going? I'm cutting right now

>>39832740
Inb4 SS + GOMAD

>>39832745
Thank you

File: Thor-Body.jpg (15KB, 280x320px) Image search: [Google]

15KB, 280x320px

>>39832740
Try this if you want a body like pic related.(Might take years depending on your body and diet)

>Day 1 – Upper body (push focus)

Incline dumbbell press – 4 sets/6-8 reps
Flat bench press – 3 sets/8-10 reps
Cable crossover – 2 sets/13-15 reps
Arnold presses – 3 sets/8-10 reps
t-bar row – 3 sets/8-10 reps
1-arm dumbbell row – 2 sets/8-10 reps
Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

>Day 2 – Lower body (quad focus)

Squat (can be front or back squat) – 3-4 sets 5 reps. Don’t worry if you rest more in between sets here.
Lunges – 3 sets/ do 8 reps per leg.
Leg extension – 3 sets/10-12 reps
Standing calf raise – 5 sets/15 reps

>Day 3 – Upper body (pull focus)

Chin ups – 3 sets/6-8 reps. Once you can do 8 reps with your bodyweight only, start adding weight.
Barbell row – 3 sets/8-10 reps
1 arm dumbbell row – 2 sets/ 10-12 reps
Shrugs – 3 sets/12 reps
Arnold presses – 2 sets/10 reps
Lateral raises – 3 sets/15 reps
Superset bicep curl and tricep extension – 2 cycles (4 sets total) 10 reps each

>Day 4 – Lower body (ham/glute focus)

Rack pulls (pins below knees) – 4 sets/5 reps
Lunges – 3 sets/do 8 reps per leg
Dumbbell swings – 3 sets/15 reps
Leg curl machine – 3 sets/15 reps
Standing calf raise – 5 sets/15 reps
In terms of scheduling the workout, make sure you’re resting every other day or do it on a “2-on 1-off” schedule.

So it can look like this:

>Workout schedule option 1:

Monday: Day 1, Tues: Rest, Wed: Day 2, Thrus: Rest, Friday: Day 3, Sat: Rest, Sunday: Day 4. Repeat on Tuesday and so on.

>Workout schedule option 2:

Monday: Day 1, Tues: Day 2, Wed: Rest, Thrus: Day 3, Friday: Day 4, Sat: Rest, Sunday: Rest. Repeat on Monday

>>39832918
Should a natty do this?

>>39832948
Depends if you have good genetics.

File: 1458645237027.jpg (111KB, 768x764px) Image search: [Google]

111KB, 768x764px

>>39832918
Mfw this is basically what I'm already doing

File: 1474771326155.jpg (31KB, 640x480px) Image search: [Google]

31KB, 640x480px

whats a good natty routine for aesthetics iv been lifting for 11 months and i want to maximize muscle growth i have a home gym so whats a good routine that's all dumbbells and barbells and i got an adjustable bench too.

File: 1479768661478.png (195KB, 418x439px) Image search: [Google]

195KB, 418x439px

>>39832918
Another routine you can try.(It's pretty basic tho.)

>Monday – Back

Weighted pull ups: 4 sets of 4-6 reps
1-arm dumbbell row: 2 sets of 4-6 reps
Seated cable row (preferably with wide-grip): 3 sets of 6-8 reps
Lat pull down – 3 sets of 8-10 reps
Cable crunches – 3-4 sets of 10-12 reps

>Tuesday – Chest

Incline press: 4 sets of 4-6 reps
Dumbbell bench press: 3 sets of 8 reps
Cable crossover – 2 sets of 10-12 reps
Face pulls- 3-4 sets of 8-10 reps

>Wednesday – Rest

Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

>Thursday – Lower body

Deadlift – 3 sets of 4-6 reps
Lunges – 2 sets of 6-8 reps per leg
Leg press – 3 sets of 10-12 reps
Calf raise (seated or standing) – 5 sets of 10-15 reps
Hyperextension – 3 sets of 10-12 reps
Cable woodchoppers – 3 sets of 10-15 reps per side

>Friday – Upper body

Seated dumbbell press – 3 sets of 6-8 reps
Weighted pull-ups – 3 x 6-8 reps
Cable crossover – 3 sets of 10-12 reps
Side delt raises – 3 sets of 10-12 reps
Rear delt raises – 2 sets of 10-12 reps
Barbell curl – 3-4 sets of 8-10 reps
Overhead tricep rope extensions – 3-4 sets of 8-10 reps

>Saturday – rest
Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

>Sunday – rest
Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

>>39832948
in short, never.

for cutting, that is way too much volume and you will not be able to keep that up before regressing for longer than a week or two.

also, there is no attempt at programming progression there except in squats and rack pulls. first off, i consider rack pulls an accessory unless you have for some reason decided that deadlifts are not to be the main floor pull. i think you would hurt your back eventually if you do this. while strength gains aren't to be expected when cutting, an attempt at strength maintenence at least should be made unless you feel like losing a LOT of strength, and aside from 'just get a pump bro' this routine is more or less empty.

forget this was ever posted and move on. nothing to see here.

Can someone recommend a routine for me, I'm trying to lean bulk and gain about 15lb of lean muscle. I'm 18 about 6ft and 170.

I've been doing TM for 7 months and i made a lot of progress but i'm getting a bit soft so i think it's time to cut in a few weeks. TM recovery is pretty grueling and there's no way I won't burn out eating a deficit so I was thinking of just swapping back to my SS-type 3day routine to maintain. It looked like this:

A
>Deadlift 1x5
>OHP 3x5
>Weighted Dips 3x8

B
>Squat 3x5
>Bench 3x5
>Row 3x5
>Weighted Chins 3x8

Still not sure though. Have a few more weeks to explore options and make a decision. Will probably add in a bit more accessory work if I decide to use this.

>>39833334
I'm natty and cutting. Is there any tweaks I can do to this routine to make it less likely to burn somebody out?