Thread replies: 18
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1 day
chest
1. bench press 5x6-8
2. incline dumbbell press 4x8-10
3. butterfly machine 4x10
4. dips 4x12
triceps
1. close-grip bench press 4x6-8
2. skullcrusher 4x10
3. triceps pushdown with rope 4x10
4. bench dips 4x12
2 day
back
1. pull ups 4x8-10
2. dumbbell row 4x8-10
3. bent-over barbell deadlift in smith machine 4x10
4. cable row machine 4x10
5. lat pull-down 4x10
biceps
1. bar curls 4x10
2. hammer curls 4x10
3. cross body hammer curl 4x10
4. preacher bar curls 4x8-10
3 day
shoulders
1. dumbbell should press 4x6-10
2. bar shoulder pess 4x6-10
3. seated bent over rear delt raise 4x10
4. side dumbbell raise 4x10
legs
1. squats in smith machine 5x8-10
2. dumbbell lunge 4x10
3. calf raise 4x10
4. leg extension 4x12
what should i change to make this program less autistic? i want to gain both mass and strenght
my gym sucks, so there's no squat rack so i cant do normal deadlift
pls no bully
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>>39957705
explain why you need a squat rack to deadlift
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>>39957840
where do i get the bar?
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>>39958076
Your gym doesn't have bars?
Move biceps to chest day and triceps to back day.
Also decrease the volume, these workouts would take you at least 1+1/2 hours
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>>39957705
not bad OP, sucks if there's definitely no free barbells to DL with.
only thing you're really missing is front delts and traps. Try some front raises with a plate and some shrugs,
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>>39958175
there's only one big bar in smith machine, you cant take it off. the rest are small bars like pic related. I havent seen anyone deadlifting with them or putting big weights on them
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>>39958281
You poor soul
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>>39958281
Do you bench press with the small bars ?? No. Didn't think so. Take those you fuckwit
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>>39958293
yeah, it sucks, but is there something i can improve in my current routine?
>>
>No squat rack
>No barbells
That isn't a gym
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>>39958312
I bench press in smith machine
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>>39958322
Home gym
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>>39958337
Ok. Sorry for being rude. Change gym. Optionally change country. Where are you from ??
>>
rate my routine brehs
Pushing up the volume in the new year.
Day 1:
Power Clean: 5,4,2,2,2,1
Push Press: 5,4,2,2,2,1
DB bench: 5 x 10
DB row: 5 x 10
Leg Raise: 3 x 15
DB hammer curl: 3 x 15
Day 2:
Deadlift: 5/3/1
Dip: 8,8,6,6
squat: 5 x 10
Lateral Raise: 5 x 10
Hammer strength Row: 4 x 8
Concentration curl: 3 x 12
Day 3:
snatch Grip high pull: 3 x 6
Front squat: 4 x 6
OHP: 4 x 8
Chinup: 4 x 10
spoto Press: 5 x 5
BB curl: 4 x 8
Back extensions: 3 x 20
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>>39957705
Stop being DYEL and start Greyskull LP/SS+Accessories with squats substituted with goblet squats and leg press. In addition find a new gym
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>>39958350
wtf
>>
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>>39957705
>my gym sucks, so there's no squat rack so i cant do normal deadlift
Thread posts: 18
Thread images: 3
Thread images: 3