/routine/

Monday (upper back)
Rings: ring holds, front lever+back lever work
Weighted Pull ups
Shrugs
Seated rows

Tuesday (lower)
Deadlifts
Front Squats
Leg press
Box jumps
Accessories

Wednesday (upper chest)
Rings: Inverted holds, front lever + back lever
Flat bench
Triceps dips
Accessories

Thursday (lower + arms)
Squats
Calf raises
Bicep + triceps accessory work

Friday (upper shoulders)
Ring holds + iron cross work
Handstands
OHP
Accessories


Try to do some HIIT rowing a couple of times a week after sessions and usually go for AM jogs on Tuesday and Thursday

>>40240793
one of candytoe's starting routine with a focus on hypertrophy. After sessions a little bit of basketball if the court is free for cardio.

4 day U/L

what's a good routine for hypertrophy/aesthetics?

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>>40240793
Upper Lower xxABCDx

>A
Bench 3x5
OHP 5x5 90%
Chest Fly SS Lateral Raises 3x10

>B
Squat 3x5
Snatch Deadlift 3x5
Chinups 3xF
Supinating Curls 3x10

>C
OHP 3x5
Bench 5x5 90%
Front Raises SS Close Grip Bench 3x10

>D
Deadlift 1x5
Squat 3x5
Chinups 3xF
DB Row 3x10

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What do you think of making the OHP the main press movement instead of the Bench Press, in the Canditou LP/hypertrophy?
It goes like this:

Monday
>Squat - 3x6
>Deadlift - 2x6
>SLDL - 3x8-12
>Calf Raises - 5x15

Tuesday
>OHP - 3x6
>Dumbbel Row - 3x5
>Bench Press - 1x6
>Pulldown - 1x6
>Face Pulls - 4x12
>Curls - 3x12

Wednesday
>Squat - 5x8
>SLDL - 3x8
>Hamstring Curls - 3x12
>Calf Raises - 5x15

Friday
>OHP - 4x8
>DB Row - 4x8
>Incline Bench Press - 4x8
>Pulldown - 4x8
>Bench Press - 3x10
>Curls - 3x12
>Lateral Raises - 4x8-12
>Triceps Pushdown - 4x81-2

>>40244074
Looks great. I'd throw in some Face Pulls SS with the DB Row on "D" day.

>>40240793
ABxABxx

A: Legs/Shoulders/Arms
Squat 3x6
Leg extension 3x10
Calf raises 3x15
DB Shoulder Press 3x8
Lat Raises 3x10
Rear Delt Machine 3x10
Dips 3xF
DB Curls/Zottman Curls 3x8-10

B: Chest/Back/Abs
Bench Press 5x5
Incline Bench 3x8
DB Flyes 3x10
Seated Row 3x10
Lat Pulldown 3x10
DB Row 3xF
Hanging Leg Raises 3x15
Crunch Machine 3x15
Oblique Planks 2xF (two each side)

>>40240793
note: oldguy maintain mode. Lifts stats advanced intermediate going into advanced.

>lift-rest-lift-rest (sometimes 2 rest days; body has the last call)

fullbody each day in an lower-upper 2 lifts scheme.

tipically some of this
>clean and pushpress several sets x2s x1s
>snatch and klokov press x2s x1s
>squat x3s and bench or press x5s
>deadlifts x2s and strict or push press x3s

What I've found: strenght maintains pretty well and with good rest I can get pretty close to my alltime maxes. On the other hand work capacity goes down noticeably. For strenght/size maintain it's ok; for someone aspiring to be sport competitive the volume is too low.

rate me /fit/... I need your opinions.

PullA PushA Rest Pull B PushB Legs/Abs Rest

Pull A
Deadlift
Lat pulldown
Seated row
EZ bar curl
Hammer curl
Forearm curl

Pull B
Deadlift
Lat pulldown
T bar row
Preacher curl
Concentration bicep curl
Reverse forearm curl


Push A
Incline Bench
Bench
OHP
Shoulder flies
Tricep pushdown
Standing Dumbbell pullover

Push B
Decline bench
Chest flies
OHP
Arnold press
Skullcrusher
Dips


Legs+Abs
Squat
Leg curl
Leg extension
Decline sit ups 3x15
Torso rotation machine 3x15
Plank ~ +1:00minute
Pushups 60
Pullups 30

Dead lift, bench, squat, and OHP I do 5x5.
Everything else besides ab workouts I do 5x8

what are some good excericses for lats/ back that would be good to do 2/3 times a week

These routines are literal bro-tier and are fucking terrible.

>>40244502
> chin-ups
> rows

>>40240793
50 pull ups/10 each rep
100 push ups/50 each rep
wall sits/50 seconds
plank/50 seconds
60 dips/20 each rep
Every single day. Every month I increase the number depending on improvement

>>40244539
wouldnt a pullup be better as chin up works more biceps?

>>40244539
if i were doing chinups how many setsxreps should i do?

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>>40244576
The pull up is good for your back and biceps

>>40240793
You lifting for Chihiro?
>>40244576
Alternate which one you do between workout days.