Thread replies: 7
Thread images: 2
Thread images: 2
File: IMG_1590.jpg (82KB, 800x760px) Image search:
[Google]
82KB, 800x760px
Itt we post our routines and others rate them
Monday:
9, 7, 5 BB Bench Press
9, 7, 5 BB Decline Press
4x7 DB Bench Press
3x10 Cable Crossover
3x10 Cable Pushdown
3x10 Skullcrushers
4x7 Tricep Dips
Tuesday:
9, 7, 5 Deadlift
9, 7, 5 Pendlay Row
4x7 High Row
3x10 Lat Pullover
3x10 DB Hammer Curls
3x10 Pull Ups
4x7 EZ Bar Curls
Wednesday:
9, 7, 5 Squats
9, 7, 5 Leg Press
4x7 Leg Curl
4x7 Leg Extension
3x10 Heel Raises
Thursday:
9, 7, 5 BB Military Press
9, 7, 5 BB Incline Press
4x7 Lateral Raises
4x7 Anterior Raises
3x10 Rear Delt Flyes
3x10 DB Shrugs
>>
AxBxxAx
A:
Squat 3x5
Bench 3x5
Deadlift 3x6
B:
Squat 3x5
OHP 3x5
Bicep curl 3x8
Leg extension 3x8
I'm a beginner so I progress +10lb on squat/dl and +5 lb on presses
>>
>>40148222
Currently doing a variation of greyskull lp that looks like this:
A
OHP
Pullups
Curls
DB Lat Raises
Squat
B
Bench
DB Skullcrushers
DB Bench Press
Deadlift
As with all greyskull programs squat and deadlift stay fixed on their days, OHP and Bench (+accessories) awitch every workout.
>>
>>40148328
I forgot Pendlay Rows, which I do on bench days.
>>
Mon:
Squat 5x5
Barbell Row 5x5
Deadlift 5x5
Tue:
OHPress 5x5
Bench Press 5x5
Skull-Crushers 3x8
Thur:
Squat 5x5
Barbell Row 5x5
Deadlift 5x5
Fri:
OHPress 5x5
Bench Press 5x5
Curls 3x8
Started about 2 months ago - Is this good?
Just looking to build mass
>>
File: 1484581684167.jpg (97KB, 500x667px) Image search:
[Google]
97KB, 500x667px
Monday: Boxing
Primarily technique-based work with a lot of stretching to begin the week off.
Tuesday: Boxing
Sparring and objective-based sparring practice.
Wednesday: Madcow 5x5.
Squats - Working up to heavy set of 5
Bench - Working up to heavy set of 5
Row - Working up to heavy set of 5
Thursday: Boxing
50/50 technique-based work and stamina/cardio work.
Friday: Madcow 5x5.
Squats - Working up to medium set of 5
Overhead Press - Working up to heavy set of 5
Deadlift - Working up to heavy set of 5
Sunday: Madcow 5x5
Squats - Working up to heavy set of 3
Bench - Working up to heavy set of 3
Row - Working up to heavy set of 3
>>
Day 1: Bench Press
Incline Press
Seated OHP
Dumbbell Flies
Abs
Day 2: Pull Ups
Bent Over Rows
Dead Lifts
Shrugs
Weighted Dips
Standing Tricep Extension
Day 3: Squats
Hamstring Curls
Preacher Curls
Standing Bicep Curls
Forearm Curls
Calf Extension
I repeat this in order so that one Monday I'll start on chest/shoulders/abs, the next Monday I'll start on back/triceps, the next Monday I'll start on legs/biceps. The amount of sets and weight vary week to week, the program lasts six. Besides my warmups, I push 'til FAILURE every set.
First week: 2 sets of 8-11 reps (~65% 1RM)
Second and Third week: 3 sets of 4-7 reps (~80% 1RM)
Fourth week: 4 sets of 8-11 reps
Fifth and Sixth week: 5 sets of 4-7 reps
This is the MuscleNow program btw
Thread posts: 7
Thread images: 2
Thread images: 2