:Routine General: Critique others, and get feedback on your plan

>>40450002
polite bump

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>>40450002
Try the /fit/ 4 day Upper Lower, by trappy-chan

ABxCDxx

A:
Bench 3x5
OHP 5x5 (90% of the previous C day)
Chinups 3x5 (weighted) or 3xF (unweighted)
Cable Crossover 3x8-12
Lateral Raises 3x8-12

B:
Squat 3x5
Snatch Deadlift 3x5 (80% of the previous D day)
Ab exercises

C:
OHP 3x5
Bench 5x5 (90% of previous A day)
Chinups 3x5 (weighted) or 3xF (unweighted)
DB suppinating curls 3x8-12
Skullcrushers 3x8-12

D:
Deadlift 1x5
Squat 3x5
Ab exercises

+1kg per training session for Upper body, +2kg per training session for Lower body

i need help with a gym routine that lacks squats and deadlifts (my hips are severely misaligned and until i figure out how to fix that it's not really safe for me to do compounds that engage the posterior chain). I'm transitioning from calisthenics so that's why some of my exercise choices are weird. This is what I have in mind for now, but I'm very open to suggestions. Note: I'm trying to keep my workouts as short as possible for now so if something seems redundant let me know. Stat wise I'm definitely still a beginner.

PPLPPLx:
Push:
Flat bench, 3x5-6
OHP, 3x5-6
Weighted dips, 3x8-12
Isolations as I see fit, probably lat raises and tricep extensions

Pull:
Bent over rows, 3x5-6
Weighted pullups, 3x5-6
Face pulls, 3x8-12
curls of some kind, 3x8-12
hyperextensions, 3xf

Legs:
Plate loaded leg press, 3x8-10 (lower reps on this feel fucking AWFUL to me)
pistol squats, 3xf
shrimps, 3xf

Also, there's gonna be daily work on bodyweight progressions like l-sits and front levers that will hopefully help with the stabilizers that are getting neglected without squats and deads. Any suggestions? Should I up the volume to make up for the lack of two main lifts?

>>40450796
Thanks for the info.

Bump

Did this general really die with trappy?

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>>40451580
I hope not, I think there should always be a General Routine thread up on /fit/

>>40450002
my regular lifts
>Deadlifts
>Squats
>OHP
>Bent-over rows
>Pushups
>Curls(palms facing/palms away)

Am I covering most of my bases with this? I use a bar with some weights at home for now.

ABxABx

A
squat 3x5
lunge 2x12
romanian deadlift 2x8
pullups
seated cable row 2x8
triceps
biceps

B
bench press 3x5
overhead press 3x5
pullups
seated cable row 2x8
triceps
biceps

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>>40452007
Bretty gud yeah. I don't really like curls that much desu, so the only thing I'd change is swapping them for chinups.

>>40452102
Nuuuuu, don't do this anon ;A;
Your poor back and arms :(

Remove triceps from A, remove biceps from B, swap pullups and cable row on B for Dumbbell versions of bench and pressing ^-^

>>40450002
SS + accesories

A
3x5 squat 70kg
3x5 bench press 60kg
1x5 deadlift 80kg
2x8 weighted dips 14kg
2x8 bicep curl 26kg
3x5 weighted sit-ups
3x8 weighted hyperextentions

B
3x5 squat 70kg
3x5 OHP 32kg
3x5 pendlay rows 54kg
2x8 weighted pull-ups 12kg
2x8 bicep curl 26kg
3x5 weighted sit-ups
3x8 weighted hyperextentions

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>>40452889
My biggest reason for wanting to set up a Barbell Upper/Lower Split is that that my legs will not soak up all my gains. I want to have a day where only my upper gets focus, and a day where my legs get the focus.

But thanks for sharing that routine, that is a great one for those that want a total body AB

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Any help with my routine? I swim so the schedule is pretty fucked but whatever. AxAAAxA Sun-Sat
1 mile run
Bench
1x10 warmup
5x5 135
3x3 145
2x2 155
2x1 1RM test
After 1RM Drop set 155 down to 135
SS all bench with ab work, idea is to go through entire set w/o rest
3x12 Tricep extensions
3x10 Curls
3x20 Power Shrugs
Deadlift
1x5 Warmup
3x10 145
2x3 185
2x2 225
SS all deadlift with ab work, same as bench
Squat
1x10 Warmup
5x5 135
Ik my squat is shit so tips would be appreciated
Do bench again, -1 on all sets
20 min run
Am I missing anything important? Should I vary my routine? 6 months lifting ~1 on routine.

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>>40454035
... you didn't show when one day ends and another begins.

Monday:
squat 3x5
ohp 3x5
Dl variation 3x4
seated row 3x8
hyperextension 3x15

Wednesday:
squat 3x5
bench 3x5
landmine row 3x6
ohp 3x10
landmine oblique twist 3x10

Friday:
DL 1x5, add some weight 1x3
Push press 5x3
front squat 3x5
tbar row 5x5
front holds 3x30sec

I am also doing pull ups, push ups, and band pull aparts at home on weight training days, as well as conditioning work on tuesday thursday and sometimes saturday

>>40453729
GOD
DAMN!

>let the hate begin

So i workout 2-3 days a week depending on if I have time or not, everyday is full body workout day.

8-12 110kg leg press
8-12 30kg (excl bar) squats
8-12 10kg deadlifts
8-12 60kg wide pull-up(not my weight)
8-12 20kg (excl bar) bench press
8-12 78-20=58kg dip
8-12 28kg incline dumbell press
8-12 24kg bicep curls
8-12 20kg bar raise(for shoulders)
And thats my workout, give some insights on what to improve to start getting beach body and to avoid not being able to stretch my arms

>>40450796
Will this get me my delicious trap body I've always wanted

>>40454550
Please explain the reasoning behind a 10kg deadlift.

>>40454562
I have this back injury that fucked me up way back and still recovering

>>40454550
>10kg ded
you mean 100 right?

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>>40450002
Monday:
T-bar Rows
Sitting Cable Rows
Barbell Rows
Dumbbell Rows
Lat Pull Downs
Incline Pull
Pull Ups
Preacher Curls
Concentration Curls
Tuesday:
Barbell Bench Press
Dumbbell Bench Press
Lateral Raises
Upright rows
Dumbbell Incline Bench Press
Chest Flys
Machine Incline Press
Tricep Extensions
Dumbbell OHP
Barbell OHP

Wednesday:
Back Squat
Barbell Hack Squat
Deadlifts(both sumo and conv)
Leg Press
Standing Calf Raises
Sitting Calf Raises
Leg Curls

Thursday is same as Monday, Friday as Tuesday, Saturday as Wednesday.

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PPLPP: Running this because of my lagging shoulders hence the volume on them and my oversized legs thanks to rippetits. I'm thinking I have a little bit too low volume on chest but I want to limit myself to 5 exercises a day because I want to fit in some HIIT afterwards, but then again I'm on a cut.

Push A)
Bench Press - 4x5, 1x3 (Pyramid Sets)
Incline Press - 3x8-12
Overhead Press - 3x8 (Same weight as first three sets on Push B)
Klokov Press - 3x12
Lateral Raises - 5x12

Pull A)
Deadlift - 4x5, 1x3 (Pyramid Sets)
Pendlay Row - 4x6
Pulldowns (Wide Grip) - 3x12
Ez-Bar Curls - 3x12
Face-Pulls - 5x15

Legs & Core A)
Squat - 4x5, 1x3 (Pyramid Sets)
Leg Press - 3x8
Calf-Raises - 3x12
Back Extentions - 5x15
Abs - 5x15

Push B)
Overhead Press - 4x5, 1x3 (Pyramid Sets)
Klokov Press - 3x12
Bench Press - 3x8 (Same weight as first three sets on Push A)
Incline Press - 3x12
Lateral Raises - 5x12

Pull B)
Rack Pulls (Above the knee :^) - 4x5, 1x3 (Pyramid Sets)
Pendlay Row - 4x6
Pulldowns (Close Grip) - 3x12
Ez-Bar Curls - 3x12
Face-Pulls - 5x15

Pic related, what I want to jam my rockhard dick into after this cut is over.

Here's my routine. I've noticed really good gains in 6 weeks.

ABABXXXABABXXX
Always proceeded by a 45-1 hour cardio warmup.

A
Chest Press Machine 8x5
Shoulder Press (Machine) 8x5
Vertical Row (Machine) 8x5
Tricep Extension (Machine) 8x5
Lat Pulldown 8x5
Chest Fly 8x5
Hammer Curls 10x4
Shrugs 8x4
Cable Row 8x5

B
Leg Extension 8x5
Seated Calf Raise (Machine) 8x5
Decline Sit-ups 10x3
Spellcasters 8x4
Side Raises 8x4
Assisted Pullup Machine 8x4 (working on real pullups)

Thinking about adding wrist curls or inverted grip barbell curls because my forearms are lacking. And leg curls because my hamstrings are weak and I want to run faster. Any thoughts? I definitely want to add more free weights but I'm terrified of deadlifts and squats. Sometimes I'll do The Press (tm) instead of the shoulder press machine.

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A
5x5 Squat
5x5 Bench
3x8 Curls
3x10 Situps
3x3 Chin ups
5 mins rowing

B
5x5 OHP
5x5 Leg Press
3x8 Chest fly
3x8 Lat pulldown
3x8 Lat low row
5 mins treadmill

I only get an hour when I can though. Please help me fix my routine. I can't do diddly for fear of snap city...

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Monday:Volume Day
A.Squat 5 x 5 @ 90% of 5RM

B.Bench Press 5 x 5 @90%5RM

C.Deadlift 1 x 5 @ 90% 5RM
Wednesday:Recovery Day
A.Squat 2 x 5 @ 80% of Monday's
B.Overhead Press 3 x 5 @ 90% previous 5 x 5 weight
C.Chin-up 3 x Bodyweight until failure


Friday:Intensity Day
A.Squat:warm-up, then work up to one single, new 5RM
B.Bench Press, (if you bench pressed Monday) or Overhead Press (if OHP on Monday):work up to one single, new 5RM
C.Power Clean or Power Snatch:5x3/6x2
Also I do calf raises and weighted dips with ab and oblique exercises.
Question though; when I was doing power cleans my right elbow started to hurt as I continued, any reason why?

My GSLP:

AXBXAXXCXDXCXX...

(Last set AMRAP)

Monday A / C:

3x5 Bench Press / OHP (Alternating)
3x5 BB Rows / Chins (Alternating)
3x5 Squats
3x8-12 Lat Pulldowns
3x50m Farmers Walk

Wednesday B / D:

3x5 OHP / Bench Press (Alternating)
3x5 Chins / BB Rows (Alternating)
1x5 Deads
3x8-12 Facepulls
3x50m Farmers Walk

Friday A / C:

3x5 Bench Press / OHP (Alternating)
3x5 BB Rows / Chins (Alternating)
3x5 Squats
3x8-12 Lat Pulldowns
3x50m Farmers Walk

>>40454721
im going to sleep so I'll check this tomorrow after noon or morning. Thanks

For several months now steady gains (arguably lmaonoobgainz, I've returned to training after about a year). So far so good, hope to continue to reach a year, 1,5 year perhaps we'll see.

Day 1

5/3/1 OHP
5/3/1 Squats
4x8 stiff leg deadlift
4x10 barbell rows
4x12/max seated dumbbell press/neutral grip weighted pull-ups
3x max weighted dips
5x15 lateral raises

Day 2

10-12 sets of hang high pulls (ramp, as the weight ascends, the reps descend to heavy singles
5/3/1 Bench
5x10 incline dumbbell press
5x5/8 weighted chin-ups/heavy laterals
2x Kroc rows


Day 3

5/3/1 OHP
5/3/1 Deadlift
4x8 Zercher squats
4x10 barbell rows
4x12/max seated dumbbell press/wide grip weighted pull-ups
3x max weighted dips
5x15 lateral raises

In days between: 3 session of cardio
>hill sprints
>400m intervals
>Mahler's roadwork

>>40454581
Baby volume.

>>40454721
Baby volume as well. You're a lazy fuck.

>>40454756
>Kroc rows
Lmao. They're dumbbell rows. Not faggy Kroc rows.

>>40454809
whatever dude, just think about it as 2x25-30 heavy dumbbell rows

>>40454648

Thats a horrible routine. You gotta take some kind of gear right? Theres no way your using any real weight on any of those lifts with that much volume.

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Here we go, my take on Greyskull LP:

A:
Bench (2x5, 1xX)
Rows (2x5, 1xX)
DB Skullcrushers (4x12-16)
DB Bench Press (4x12-16)
Squat (2x5, 1xX)

B:
OHP (2x5, 1xX)
Pullups (3x10)
DB Lat Raises (4x12-16)
DB Curls (4x12-16)
Deadlifts (1xX)

AxBxAxx
Then switch around everything except squat and deadlift, so the next week will look like this:

A:
OHP (2x5, 1xX)
Pullups (3x10)
DB Lat Raises (4x12-16)
DB Curls (4x12-16)
Squat (2x5, 1xX)

B:
Bench (2x5, 1xX)
Rows (2x5, 1xX)
DB Skullcrushers (4x12-16)
DB Bench Press (4x12-16)
Deadlidt (1xX)

anything stupid?

I'm coming back after a pretty long injury-related pause. Did some judo in between to semi-stay in shape.
How would you rate this:
Day 1 - Chest, biceps:
1.)Dumbbell press 3x15, warming up
2.)Bench 4x8-10
3.)Dumbbell flyes 4x8-10
4.)Incline dumbbell press 4x8-10
5.)Cable crossover 4x8-10

6.)Hammer curl 4x8-10
7.)Dumbbell curl 4x8-10
8.)Barbell curl 4x8-10
9.)Cross-body hammer curl
10.)Max barbell curl with no weight

Day 2 - Legs:
1.)Leg extension 6x10-12
2.)Dumbbell walking lounge 4x8-10
3.)Squat 4x8-10
4.)Lying leg curls 4x8-10
5.)Deadlift(currently still doing very light weight due to lower back injury)
6.)Calves 5x15-20

Day 3 - Back, forearm:
1.)Lat rear pulldown 6x10-12
2.)Lat front pulldown 4x8-10
3.)Dumbbell row 4x8-10
4.)Barbell row 4x8-10
5.)Back extension(also lightweight due to injury)

6.)Dumbbell palms up wrist curl 3x12-15
7.)Hammer curls 4x8-10

Day 4 - Shoulders, triceps:
1.)Shoulder flys 5x10-12
2.)Front dumbbell raise 5x10-12
3.)Upright barbell row 4x8-10
4.)Dumbbell press 4x8-10
5.)Trapezius cable pull 4x8-10

6.)Lying Close-Grip Barbell Triceps Extension Behind The Head 4x8-10
7.)Lying Close-Grip Barbell Triceps Press To Chin 4x8-10
8.)Triceps pushdown - bar attachment 5x10-12
9.)Triceps pushdown - rope attachment 5x10-12

Any input would be highly appreciated.

Quit lifting a while back due to getting bored of the same stuff every single time, ran Greyskull for about 5 months. I want to get back into it but i don't want to go back to standard 3x5 training with accessories, what routines with a bodybuilding/hypertrophy focus does anyone recommend? Have already asked in QTDDTOT but got no answer

>>40454571
Unless you're /fraud/ you're retarded

>>40454804
t.retard who hasn't heard of TM

The thing people forget in this thread is to put their stats along with their routine. Someone can't judge your routine unless they have a frame of reference for how strong you are, how much you weigh, and how tall are you. If you want constructive feedback provide the necessary information.

I've been lifting for 6 months making gains as far as strength but I feel like it could be faster. I'm also not sure if I'm doing the proper number of sets/reps.
For my big lifts I've been increasing my weight every set in four sets of 5 reps. Is this a good idea or should I just do a warmup set then do flat lifts?
For accessories I usually do 3 sets of 8-12 with a flat weight.

Here's what I did last week (in pounds):
Bench 4x5 at 95, 105, 115, 125
OHP 4x5 at 60, 65, 70. 76
Incline Bench 4x5 at 75, 80, 85, 90
Squat 4x5 at 145, 165, 175, 185
Deadlift 4x6 at 185, 195, 205, 215

Can't Squat or Deadlift for a while, how's this for a Lower Body routine:

>Good Morning x5-8
>Single Leg Press x10
>Bulgarian Split Squat x5-8
>Leg Curl x8-12
>Leg Extension x8-12
>Abs, Obliques, Calves, Back Extension x10-20

Mostly looking to maintain and even out imbalances. (Which is why I mostly do unilateral work)
Are there any exercises that allow me to target one side of the spinal erectors more than the other?

>>40450876
Try Romanian Deadlifts on your leg day. It's a good one for creating hip flexibility while strengthening your hamstrings. I'm in the same boat as far as hip misalignment goes. Looking into mobility and posture exercises to correct it.

https://www.youtube.com/watch?v=jEy_czb3RKA

>>40455447
Instead of trying to target one over the other, you would be better off using a cable machine or DBs which will allow you to work both sides separately. This will give you a better gauge of the imbalance as well.

>>40455421
I would just do a warmup set and the working weight for the rest. You're not really putting up enough weight to require you to warm up slowly, and even then, most power lifters don't take that many warmup sets.

I think you're slowing yourself down. Warmup your muscles with a rowing machine if you're feeling tight.

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>>40454331
It's all one workout. Usually takes me 2-2.5 hours.

Anyone done alphadestiny hybrid lower novice intermediate upper? Not making strength gains on candito linear upper body but lower body progression is too slow as they are still low

>>40454827
I'm going up to like 140-160 on most lifts? My curls only up to 50 with dumbbell hammer curls, and I usually shrug about 100 lbs.

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Cutting atm and the goal is to just look good and maintain athleticism for mma. At about 205 now, wanna get to 190

>Upper
Benchpress 2x4-6
Incline DB 3x6-8
Weighted Pullups 3x6-8
Rows 3x8-10
Incline Flyes 3x15
Hammer Curls 3x12

>Lower
Power Cleans 5x2
Squats 3x8-10 (Don't want to go heavier than 120kg, just focus on speed)
Back Extensions 3x15
Calves 3x15
Abs

>Full Body
OHP 3x4-6
Pullups 3xF ss. Pistol Squats 3xF
Dips 2x10
Lateral raises 3x15
Barbell Curls 3x6-8

Monday: Grappling
Tuesday: Muay Thai
Wednesday: Upper (PM), Running (AM)
Thursday: Muay thai
Friday: Lower
Saturday: Rest or running
Sunday: Full body and maybe running

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>>40454547

Any thoughts on PHAT? Trying to move to more of a hypertrophy routine but I still enjoy doing strength work

PLPxPLPxx

Pull
>Chin ups
>T-bar rows
>DB curls
>Lat pulldown
>Machine rows
>Preacher curls

Legs
>Squat
>Hamstring curls
>15-30 minutes cardio

Push
>Overhead press
>Bench press
>Cable flies
>Lateral Raises
>Tricep pushdown
>Overhead extension

Compounds are 3x5-8 and accessory work is 3x8-12.

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4-6 times a week.
> pic related

Can anyone recommend any good strength building programs? I am hovering at 265LB bench, 385LB squat, and 145LB OHP. Don't do diddylifting because my lower back is garbage. Maxed out at 415LB for 2 one time when I used to do them. Right now I just do whatever and don't have any formal training regiment.

Been thinking about Madcow 5x5.

PPLPPxx(I hate squats edition)
Push:
Bench 5x5
OHP 3x8
Incline 3x8
Tricep extensions 5x5 (when weight is high enough I'm going to deload and do 3x8)

Pull
Upright row 3x5
Bent row 5x5
Lol barbell curl 5x5 (also trying to get the weight up before 5x5)

Legs
Squat 5x3
Deadlift 1x3
Calf raises 3x8

Im a SL refugee

>>40454550
pls leave

>>40457581
Candito LP program/6 week program.

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Recently changed it up because I fell into a groove and was no longer feeling sore after.

>>40457320
*BBBRRRRAAAAAAAAAAAAAAAAAAAAAAAPPP*

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r8 or h8

>>40458595
That could be run 6x/week, with one light "A/B" mid week. Other than that, it's alright.

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> fever, sinusitis, body aches
> Missing my first workout of 2017

I'm not gonna make it brehs
Hold me /fit/

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>>40450002
Good conversations going here, remember to contribute your advice to others, and acknowledge those that offer help.

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Saw this in a thread a while back, thoughts?

>>40459171
It's good. IMO, a PPL only would be better for managing upper body intensity, but that's alright too.

>>40451580
please understand that trappy drove away the very few people who were both willing and capable of giving legit advice with the samefagging and sometimes fucking retarded advice.

Here's a trappychan simulator for this thread:

>No get
PHIR routine really works!
>Dubs
3x10 CGBP really helps on a fullbody routine!
>Trips
In my "experience"
>Quads
SS is sooo superior to SL (like it fucking matters if noone buys the fucking SS book anyway)

Day A (Glutes)

Hip Thrust 4x10

Seated hip abduction 3x15 SS with
Leaning forward hip abduction 3x15

Cable straight leg kickback 3x15 SS with:
Cable donkey kicks 3x15

Day B (Back)
Pullups 3x6 (weighted)
Pendlay row 3x6
Chinups 3x10 (weighted)
Curls 3x10

Day C (Shoulders + Chest)
Lateral raises 6x10-15
Incline bench press 3x6
Low to high cable fly 3x10-15

Note:
Lateral raises before bench because I pref perfect form on lateral raises, (also it doesn't affect negatively my bench)

>>40457420
good concept, questionable exercise selection in the BB.com routine (mainly leg extensions)

>>40450876
>>40455510
Try the one-legged variant if you want to work more on symmetry

>>40455380
nope. Extremely red fibre dominant.
>>40455391
t. DYEL
How does it feel to have the same physique as a a pajeet?

>>40454571
I'm pretty sure you'd see more gains by adding a rest day between pull and push since you'll probably be able to go alot heavier. Pull/rest/Push/Legs repeat or Pull/rest/Push/Legs/rest repeat (hitting muscles every 5 days).

Could I get a routine recommendation?
I'm dyel as fuck still, but sick of having love handles so I'm cutting (was fat, dropped a bunch of weight but was skinnyfat)

My lifts are low intermediate
I stalled hard on SS and moved to TM, but wasn't making much progress strength wise as I wasn't eating enough

I'd like to lift as often as possible as I enjoy it
A strength program with some power cleans or clean and jerk sounds perfect to me. I'd do an oly program but it seems like there's little info/experience from others running them

GSLP Variant

3x5+ Bench Press / OHP (Alternate)
3x5+ Squat / 1x5+ Deadlift (Deadlift 2nd day)
3x8+ Row / Chin ups+Lat pulldown (alternate)
3x10 OHP / Bench Press (Opposite of first movement)
3x10 Optional hypertrophy work on any of chest, triceps, biceps if I feel like it
3x? Core 'circuit'

So far not burning out from the 3x10 after ~8 weeks, but something feels inefficient for the routine. I also don't know if I'm getting enough back work to match the pressing volume.

>>40454648

This is a joke right? 4 days on 3 off, like 100 sets of random bullshit, what the fuck?

Tuesday:
Deadlift 5x5
Dips 5x5
Ohp 5x5
Kayak pulldown 3x10
leg extension 3x10
zottman curls 3x12
shoulder flies 3x12

Friday:
Squat 5x5
Bench 5x5
Pull ups 5x5
Flies 3x10
Leg curl 3x10
Calf 3x12
Triceps 3x12

>>40457648
What's the rep range?

I do a 4 day split with no rest days

A
Deadlift 3x5
Cable Rows 3x10
Lat Pulldown 3x10
Face Pulls 3x10
Incline DB Curl 3x10

B
Bench 3x10 (plateau'd doing a 5x5)
Incline DB Press 3x10
Flies 3x10
Tricep cable Pulldown 3x10
Skullcrushers 3x10

C
Squat 5x5
Leg Curl 3x10
Leg Extension 3x10
Calf Raises 3x15

D
OHP 5x5
Arnold Press 3x10
Lat Raises 3x10
Front Raises 3x10
Upright Rows 3x10
Barbell Shrug 3x15

>>40454648
You're missing Spirit Presses, you need them to balance out the Spellcasting

>>40450796
I wish there was an app for this routine man

>>40460139
Progression
You can make your own workouts and it'll track weights

>>40459970
5x5s and 4x8s, didn't realize the picture didn't show them, sorry!

More or less a PPL split

>Monday - Legs
Squats (highbar) 3x8 or 4x6
Leg Press 4x6
Calf raises 4x12
Isolation shit, sometimes good mornings or SL deads

>Push:
Flat dumbbell press 4x6
weighted Dips 4x6
Incline dumbbell 3x8
Cable tricep extension 3x10
Other isolation shit

>Pull
Deadlifts 3x8 or 4x6
T-bar rows 3x8
Lat pulldowns 3x8
Dumbbell Rows 3x8
Shrugs 3x10
Curls

I do 4x6 instead of 3x8 on days when I go up in weight

I have a question. For my shoulders all I do is overhead barbell press on Tuesday. Then on Friday I do a dumbbell press and incline dumbbell bench press. Is this enough for my shoulders? I hear there's various parts that make up the shoulder and I need to work them all. Just wondering if I'm neglecting something here.

>>40457610
Assuming your lifts are decent because of SL, do more volume on Pull day. Add a pulldown motion or pull-up at least. . .

>>40459359
Femanon?

>>40459411
Grats dude, hope you burn out training like an idiot, God knows you won't be making progress with your retarded routine and the anon running TM will be benching close to 275 for reps :). Maybe that's too big a number for you to imagine though? Especially since you're still doing heavy, for you, sets of back squats with sumo and convention deadlifts. You'll catch up some day though ;)

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>>40458935

>>40454648
I'm guessing that you have reps and sets confused. It's sets x reps.

Anyway yeah that routine is bad

I started trappys routine after changing from a 2 day full body split with Chest/Squats and Shoulders/back/Deads.

Fucking killed my shit went back to being a fat neet for 6 months before getting my shit together again 4 months ago.

Dont trust trappy

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>>40461291

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Stole this one of this board some time ago after doing Texas Method / SS / Bro split hybrid with cardio.... Haven't had this much gains since starting lifting again.

Not sure how meme this is or if it's bad but have gotten some crazy pump and enjoying the variance of exercises I never really used to do.

>tue
Squat (alternate 3x5 w 3x3) + 1-2 heavy singles
pullups 3-5 sets

>wed
bench (alternate 4x5 w 5x3) + 1-2 heavy singles
bb row 3x5

>fri
clean+press x3 doubles
cl+pushpress x3-5 doubles
cl+J x3-5 singles
(load increases with every set through the wo)

>sat
Snatch 8-10 x 2-1s + oh squats 3 sets
or
ohp 3x5 + DL work up to heavy 2 or 3 heavy singles


I really need cardio but I hate it

>>40463892
* meant >sun

On dat upper lower time:

U1L1cU2L2cx
Universal warm up:
Mile jog
10 minutes stretching and yoga
2x10 sets of broomstick C&J

Upper 1:
BB Bench press 3x8
DB incline bench 3x8
Pec fly 3x8
Battle ropes 4x30s
Weighted pullups 3x10
Dips/DB curls SS 3x12/3x10

Lower 1:
SKWAT 4x5
Hang clean 5x3
Snatch grip deadlift 3x8
Calf raise 3x10
Ab wheel/Decline crunches SS 3x12/3x20

Cardio
Row machine 15 minutes
Elliptical machine 30 minutes

Upper 2
DB bench 3x10
DB OHP 3x10
Chinups 3x12
Bent row 3x10
Dips/L-sits/hanging leg raise SS 3x12/3x20s/3x20

Lower 2
Light squats 3x8
Deadlift 4-4-3-3-2-2
Leg extension 3x8
Box jumps 3x12
Crunches/butt raise SS 3x20/3x20

Cardio
Row machine 15 minutes
Elliptical machine 30 minutes

Rest

But srs, why does /fit/ hate U/L so much?

Mon
squat 3x5
dead 3x5

tues
bench 4x5
ohp 3x5

wed
squat 4x5
bb thrust 5x5

thus
ohp 4x5
pendlay row 4x5

fri
bench 4x5
curls 2x10
shrugs 3x12

sat
squat 4x5
bb thrust 5x5

sun
rest or pull ups and db lateral raises

>>40463864
also interested in this

File: 1401032212417.jpg (10KB, 496x379px) Image search: [Google]

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MWF:

Squat 3x5
Overhead Press 3x5
Deadlift 1x5
Body chest flies 3x5
Chinups 3x5

What do you guys think?

File: 1326221751497.jpg (320KB, 1000x1498px) Image search: [Google]

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>>40463728

>>40454538
can anyone critique?

>>40454725
any advice brehs

Does it matter what order I do muscle group exercises in one workout?

Like should I do all chest exercises together and all tri's together or alternate the two?

Thinking about starting 5/3/1

Thoughts? Is it a meme?

>>40464877
If you're still able to pull off weekly progress, it's better do this than 5/3/1. Candito LP, Texas Method, there are plenty like this. I get the feeling that 5/3/1 will suit better those who are lifting big numbers (at least 1/2/3/4 for reps) and don't really care much about increasing it anymore.

>>40464877
You have to be very clear about your goals. Are you are football player for example, trying to get powerful core and legs? Are you trying to lose weight without looking flabby? Are you wanting to look go naked? Are you currently overweight? Are you currently skinny? What do you have access to weight wise. These things will help people answer you better.

>>40464871
Compounds > primary isolations > secondary isolations.

In your example, you'd do all chest before tris. The tris act as your stabilizers so if you burn those out you won't work your chest as effectively and you'll also risk injury.

>>40450796
Lol people follow the routine of this skinny dyel that just frequents fit, thats so gay and dumb.

>>40464944
I'm currently overweight and want to increase my numbers while doing some accessory work to look better

I like doing strength and want to lose some weight/get gainz in the process

Is Phrak's Greyskull LP a good routine for a beginner? I was a fatasfatass (260 Ib) but now I'm down to 190 and started lifting 2 weeks ago. Are there better routines I could be doing? I feel like the amount of exercises isn't enough, but I'm not really worried about that until I'm done losing weight and eating at a surplus again.

>>40454035
Spread your legs further than you might think while squatting, and on your ascent think "KNEES OUT KNEES OUT KNEES OUT."

Big breath in, slowly let it out on ascent. Be controlled af. For me it helps to focus on keeping my expression neutral, no POWER FACES.

There's no way you're only squatting 135. I've seen lanky nerds squat more their first time with good instruction. You have the strength to do better, you're just doing something wrong.

Also your routine is fucking hilarious I'm not even gonna start with that.

>>40450002
Day 1:
Squat,bench, DL- all work up to a heavy single
RDL-4x4
BB Back Extention-4x4

Day 2:
Squat variation,bench variation, DL variations- all work up to a somewhat heavy single
Row-4x4
Hammer Curl-6x5

Day 3:
Squat,bench, DL- all work up to a heavy single
Shrug-4x10
OHP-4x4

Also some ab work when I am feeling it

>>40459453
Thank you for your advice. I will consider it. >>40461221
You sound insecure af. I hope nobody takes advice from you faggot.

>>40457500
what was traps

Push:
Bench/OHP - 5x5
OHP/Bench - 3x8
Incline DB Press - 3x8
Tricep Pushdown - 3x8
Overhead Tri. Exetends - 3x8
Dumbbell Front Raises - 3x8
Pectoral Flies - 3x8

Pull:
Deadlift - 5x5
Lat pulldown - 4x8
Seated cable rows - 3x8
Face pulls - 5x15
Hammer curls - 4x8
Bicep curls - 4x8
Shrugs - 4x8
Preacher curl - 4x8

Legs:
Squats - 5x5
Romanian deadlifts - 3x8
Leg curls - 3x8
Leg press - 3x8
Calf raises - 5x15
Glute ham raises - 3x8
Leg extension - 3x8
Oblique knee raises - 3x8

Is this too much? I workout 3 times a week

>>40457610
>5x5 for arms
rip elbows

>>40465150
On first glance, yes, but it really depends on how heavy you are taking it. I would also think you might want some variation on the isolation movements to see how your body reacts and which ones you prefer most. Also, it looks like a mega bro routine if that's your goal.

time to get roasted:
Full Isolation 6 times a week:
(Every exercice I do starting with light weight, stretching and warmup tier, then go heavier each. I try not to go under 6 reps even at last sets.)
M: Chest
Bench Press Heavy 4xF
Decline Press 4xF
Incline DB Press 4xF
Chest Flies 4xF
Pushups 4x10

T: Back
Pullups 4xF
Deadlifts 4xF
Rows 8xF
Filler Machine, usually Lats or Upper back 4xF

W: Biceps and Triceps
Chinups 4xF
DB curls 4xF
Hammer Curls 4xF
Preacher Curls 4xF
Dips 4xF
One Arm Reverse Grip Tricep Pushdown 4xF
Cable Pushdowns 4xF
EZ-bar tricep extensions

Thursdays: Shoulders n Traps
OHP 4xF
One Arm Side Cable Extensions 4xF
DB side raises 4xF
DB shrugs 4xF
Smith Machine Shrugs 4xF

Fridays: Legs
Squatz 4xF
Calf Raises 4xF
Hamstring Machine 8xF
Leg Press Machine 4xF

Saturdays: Full Body
Chinups 4xF
Pullups 4xF
Dips 4xF
Squats 4xF
DL 4xF
Rows 8xF
Filler depending on how fucked am I 4xF

Sundays: Rest


Please rate my routine /fit/

>>40450796
>Actually listening to Trappy
Bruh. Trappy was an attention whoring autistic faggot who sounded smart but was a fucking retard when it came to biomechanics.

>>40465195
Trying to become more aesthetic, would it be better to just cut off some of the movements entirely and not change the volume of the rest?

>>40454725
(last bump) just for some more context, I'm a beginner. was also thinking of doing calf raises on wednesday

>>40465127
>baby volume
Calling people out for not enough volume while your garbage routine (>>40454571) makes it FUCKING OBVIOUS that you lift fetus weight.

I'm sure everyone's real fucking impressed with your 200 reps of a bamboo stick with a tennis ball at each end.

Current routine a friend gave me when I started. Been doing it ever since.

Monday (Chest, Shoulders, Triceps)
Flat Bench Press – (warm up) 4x10
Incline Dumbbell Press – 4x10
Cable Flyes Super Set – 3x12 per set of fly section (lower, middle, high)
Overhead Press – (warm up) 4x10
Seated Overhead Dumbbell Press – 4x10
Lateral Raises + Front Raises Super Set – 3x12
Overheard dumbbell triceps extensions – (warm up) 4x12
Cable rope triceps extensions – 4x12 lowered, 25 reps on last set

Tuesday
20-25 minutes of intense skipping

Wednesday (Back, Biceps, Traps)
Deadlifts – (warm up) 5x10
Bent Over Row – 4 x12 (Pinch shoulder blades at back)
Lat Pulldowns – 4x12
Seated Rows - 4x10
Straight Arm Cable Pulldowns – 3x20 (light weight, strict form) Hammer Curls – 4x12
Cable curls (Straight Bar) – 3x12
Concentration Curls – 3x10 per arm (flex bicep throughout motion)
Shrugs – 4x30 (decent weight)

Thursday
20-25 minutes of intense skipping

Friday (Legs)
Squats – 5 sets (15, 12, 10, 8, 6 reps each set)
Leg press – 4x10
Leg Extensions – 3x10
Leg Curls – 4x15 (slow reps)
Calf Raises – 4x30

Please critique

>>40465715
for what it's worth physique wise I'm seeing great results

>>40450002
Day 1
>Overhead Press: 3 x 5 (ramping), 1 x 10 (dropset)
>Back squat: 3 x 5, 1 x 10
>W. Chinup: 3 x 5, 1 x 10
>BB curl: 3 x 10
>Incline DB curl: 4 x 12

Day 2
>W. Dip: 3 x 5, 1 x 10
>Deadlift: 1 x 3, 2 x 3 (back off sets)
>DB row: 3 x 10
>V-bar pushdown: 3 x 10
>seated DB press: 4 x 12

Day 3
>DB Bench Press: 3 x 5, 1 x 10
>Front squat: 3 x 5, 1 x 10
>W. pulllup: 3 x 5, 1 x 10
>Romanian deadlift: 3 x 10
>DB hammer curl: 3 x 10
>Lateral Raise: 4 x 12


Going to run this pretty much until I start to stall on all lifts. Then thinking of running PHUL for a few months until summer

>>40465455
Lmfao. Stuck a nerve? You only have yourself to blame for your lazy behavior.

>>40465778
I'm not even one of the people you replied to. I just think you're a moron :^)

>lifting heavy
>lazy behaviour

>curling the pink 2lb dbs 80 times
>muh discipline, muh dedication

A:
Squat
Bench
Seated Cable Rows because im to retarded for Pendlay Rows
Dips

B:
Deadlift
OHP
Chin Ups
Curls
AxBxAxB..

i do this routine now for 8 months. i wanna be aesthetic. should i change my routine or keep it going?

Hi guys, two questions on my program below. 33y, lifting for 2 years with 2-3 times a week. symmetricstrength sais I am intermediate.

1) I like a bit more hypertrophy. Should I increase in general to 3x8?
2) Is the program OK or should I switch something?

A
3x5 Bench Press
3x8 Rows
3x6 Dips (Weighted)

B
3x5 Pull-Ups (Weighted)
3x5 Military Press
3x5 Deadlift

I add some other exercises at the end like curls, plank, hanging leg raises, etc.

Of course, Squats are missing. I don't want to do them right now due to back problems. Deadlift however is fine, don't ask me why...

Starting a new Push/Pull this week, thoughts?

A:
>Bench press 3x5
>Incline DB press 3x5
>DB Flies 3x8
>OHP 3x5
>DB Shoulder press 3x8
>Dips 3xF

B (Pull):
>Squats 3x5 (I know it's a push excercise but I like doing squats the same day as deadlifts)
>Deadlift 3x5
>DB Row 3x5
>Lat Pulldown 3x8
>DB Curls 3xF

ABxABxx

15 min HIIT on cardio bike before every workout also some occasional ab exercises after every workout.

just questions. no answers. i love this shit.

>>40454571
Pic pls

File: Wejustdontknow.gif (999KB, 250x251px) Image search: [Google]

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PT gave me this to follow:

>Monday Chest & Back
Incline bench 4 x 12
Chest fly machine 4 x 12
Flat Bench 4 x 12
Close grip row 4 x 12
T-Bar row 4 x 12
lat pulldown 4 x 12

>Tuesday cardio/powerlifting alternating depending on if the powerlifting club is on.

>Wednesday Legs
Squats 4 x 12
Leg press 4 x 12
laying leg curl 4 x 12
overhead weight lunges 4 x 12

>Thursday Cardio

>Friday Arms & Shoulders
Cable curl 4 x 12
Tricep pushdown 4 x 12
Straight bar curl 4 x 12
Overhead tricep pull 4 x 12
DB hammer curl 4 x 12

Weekend off

>>40465438
Becoming "aesthetic" is going to take a mix of nutrition, genetics, and workout style. Stick with what you have for now, but don't be married to this. Keep in mind that many people who only work a muscle group once a week tend to keep their reps in the 4-6 range, because if you take it too light you are not taking advantage of your longer recovery time.

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>>40467628
>trusting ~85% of pt's
what's your goal

>>40454819
WTF does heavy mean

I do a PPLPPLXPPLPPLX..

PUSH:
Bench : 4x10
Incline bench :4x10
Ohp: 4x10
Lateral raises :4x10
Skull crushers :4x10
Dips:4x10
Shrugs:4x10
Situps:4x10

Pull:
Deadlift:4x5
Pullups(weighted):4x10
Lat pulldowns:4x10
Bent over rows:4x10
Facepulls:4x10
Preacher curls:4x10
Hammer curls:4x10
Hyperextensions:4x10


Legs:
Squats:4x10
Leg press:4x10
Quad leg :4x10
Hamstring curls:4x10
Romanian deadlifts:4x10
Calves:4x10
Ab acessories

This takes about 2 fucking hours but inwant to lose fat and get big :( . Loving the results so far.

6"3 . 203 pounds. Started at 245 pounds. I do Hiit 25 mins on treadmill 3 times a week

What is a good starter routine for women that maximizes glute + leg gains but minimizes free weights?

My gf isn't a fan of lifting largely cause she's afraid of getting buff and she's been asking me for advice on routines. Would really appreciate some links to routines and sources convincing her to push herself without worrying about getting too big. She's only 110lbs at 5'3"

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>>40467900
True but he's also a pro BB so not exactly like the usual troggs with 1 qualification and a sub-mediocre body.

Goal is fatloss which my diet is working on and to have decent definition, pic is goal for now

>>40468037
uphill sprinting

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I'm 5'7, 130lbs and do this every morning when I wake up. If I'm trying to calculate TDEE, what should I be selecting under the "activity level"? I do it 7 days a week, but it's not the most straining routine and takes me about 30 minutes to get through. Also I've been doing those exact reps since like September, so suggestions on how to improve my routine are appreciated.

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What is the best way to paint a gun, I had mine painted green and that was pretty sick;

but now I am trying to go black and it's hard to make it stick

>>40450002
>>40450002
jus one word

S H E I K O
H
E
I
K
O

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>>40468038
Most fatloss will come with diet, genetics, and cardio. The weights could help though.
Right off the bat, seeing everything as a 4x12 could be a problem, you don't bake a cake with the same amount of each ingredient. 4x12 on everything could be a lot of volume and might burn you out either mentally of physically. The way the program is structured is going to give you the look of a gym bro. Very upper body heavy and not suited to your goals.
If you notice in you image she is holding a surfboard. You are more likely to replicate that body by doing short high intensity fullbody cardio.

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>>40465807
>curling the pink 2lb dbs 80 times
What a vivid imagination. If only your intellect could keep up.

Fatty here,

Down 30lbs cutting calories and Stronglifts. I've got a long way to go but was looking to hear some alternatives my routine.

I'm interested in looking good when I lose the rest of my excess bulk. Strength is not necessarily my goal.

40 minute glute and hip circuit. plank x f. 6 hill sprints. 20 minute jog to cool down. every day.

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This is my first week of my second month of serious lifting, hows my routine? also ignore the colors in current weights, I only have access to a power brick dumbbell set

>>40468378
Weightloss is going to be super dependent on diet. Split your gym sessions between low impact cardio and fullbody movements until you get close to a regular weight, then you can worry about your look. Fullbody movements burn more calories.

A
Squat 3x5
Bench 3x5
Barbell row 3x5
Weighted dips 3x10
Curls 2x8
AB work

B
Squats 3x5
OHP 3x5
Deadlift 1x5
Weighted pullups 3x8
Lateral raises 3x10
Curls 2x10
AB work

upper-intermediate
3x a week

>>40450796
>B:
>Squat 3x5
>Snatch Deadlift 3x5 (80% of the previous D day)
>Ab exercises
30 heavy reps in total for an entire workout? that is literally a rest day.

3-day split, full body

A
OHP 3x5
Squat 3x5
Weighted Chinups 3x5
DB Row 3x10
Dips 3x10-12
Lat raise 3x10

B
BP 3x5
Deadlift 1x5
One armed standing OHP 3x10
BB Curls 3x10
Tricep exercise 3x8-12
Bulgarian split squat 3x10-15

C
Push Press or 80% OHP 3x5
Squat 3x5
Weighted pullups 3x5
Romanian deadlift or Hyperextensions 3x10
Hammer Curl 3x10
Incline DB bench 3x8-12

>>40469017

How the fuck is it a split when you're working all the shame shit each day?

>>40463864
pls respond

>>40469048
Well, mostly it's because i meant programme

>>40469084

Gotcha, still a dogshit/10 "programme".

>>40468651
I like the look of >>40450796 , but agree that B and D days are lacking.

What additional lifts would go well here?

>>40469147
suggestions?

>>40469283
i think the point there is that legs are working intensity while back is working volume
so I'd add box jumps before doing 5X5 squats
and for the back I'd add light dumbell work as well some back extentions

>>40450002
for friday maybe a snatch grip deadlift at around 80 of your dl 5rm. i'd get more tricep work in there as well, a close grip bench press/dips on friday and some extensions, push downs on tuesday

>>40469475
looking at it again here's what i think

High Bar Back Squat (Heavy)
Hip Thrust With Shoulders Elevated On The Bench for Glutes (Hypertrophy)
>Snatch grip deadlift ~ 80% of your normal dl 5rm
>hamstring curls
>abs

Tuesday:
Bench Press (Heavy)
OHP (lighter weight, Hypertrophy)
Reverse Grip Barbell Rows
>go heavy on the rows, would avoid reverse grip for this for bicep health
Pull ups
>lat raises
>triceps (bench or overhead extensions, pull downs etc)
>curls

Wednesday:
Rest

Thursday:
>deadlift try and do a new 5rm
High Bar Back Squat for warm-up
Barbell Lunges (Hypertrophy)
Straight Leg Dead lift (Hypertrophy)
>you could also do back/hyper extensions instead?
Calf Raises (Hypertrophy)

Friday:
OHP (Heavy)
Wide Grip Bench Press (Hypertrophy)
>weight chins
> db rows (hypertropgy)
>bench-ish triceps: cgbp, dips, floor press, neutral grip db bench...
>biceps

>>40469419
>light dumbbell
meant to right light swing work, as in sets of 15 reps

Can somebody help me find a good beginner's routine?

I'm 5'11 and 255lbs and need to lose weight, currently doing half of what PPL is (3 times a week instead of 6) but that's more for intermediate. I want to be able to lose the weight and at the same time gain strength because my lifts are absolute dogshit.

I also can't squat because I got shitty balance + fat af.

A friend recommended doing a full body routine twice a week but I was thinking 2 days upperbody and 1 day leg per week, maybe do one upperbody day for volume and one for strength since I don't want to train legs 2 days a week and be in the gym too fucking long either.

Would my idea/routine work? What about my friend? He's been training for years but at the same time I've read that minimalistic programs aren't that good for beginners.

>>40450796
>adding only 1 kg
Trappy is an idiot.

>>40450002
>Squat day
Squat, bench, deadlift, press = 3x5 then 3x2 at 10 kg heavier.
Warm up from empty bar 1x10 then add a quarter plate and do 1x10 untill I get to work sets

After work sets I do a back off set that is the weight of my second last warm up.

Squat day I then do 3x10 good mornings
Bench day I do decline bench 3x10
Deadlift day I do pendlay row 3x10
Press I do btn press 3x10

I always warm up doing 10 pull ups and 10 dips.

>>40465017
I like to bench, what's wrong with that?

I'm considering switching to a brosplit routine for my summer cut because I've heard it's the best for aesthetics but I still need to get a solid diet planned out.

Routines aside what do you all cut on? I'm thinking sweet potatoes and chicken to save $

>>40469356


Depends on how strong you are currently and what your goals are.

>>40469954
If you don't know what you are doing, don't be a pain in the ass by asking for advice from anyone especially your friends, and not listening Do this 3x a week:
low impact cardio such as bike or row machines-45-70 min
Farmers walk-4x some distance
Wall Sits-3xfailure
Pushup-5xfailure

Until you get down to about 215, then focus on the weights. Also cut out soda, cake, ice cream, cookies, chips, or any other fat guy shit.

>>40470454
I just said I wanted to change routines, he recommended that.

The thing is I enjoy lifting weights, and I'm not super-new, been training in periods and been shit at my dieting. Used to train for 8 months straight but only lost 15lbs because I ate like absolute shit, then off for a year and started again a while ago, the thing is all I did was a shitty brosplit (chest day, arm day, etc) and want a good routine that works for me.

Sure cardio is important and I make sure to incorporate that but I want something to do too.

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If I wanted to add an extra day to Texas Method or its variants, such as pic related, what could I add?

Ty anons

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Can someone recommend me a bb routine thats 3 days a week?
Or is pic related enough volume to get big?
I don't have the time for PPL so is there an alternative?

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>>40470504
>he recommended fullbody
>but I was thinking 2 days upperbody and 1 day leg per week
>can't squat because of fat and balance problems

Dude you are 250 pounds at 5'11. Drop the bodyweight and save your fucking knees and joints first, then worry about looking good naked. You said you can't even do squats, which are a basic human movement, because you have too much bodyweight and balance problems. Stick to the wall sits until you build enough balance to do bodyweight, then work your way to goblet squats and finally barbell squats. If doing this on your own and trusting your instincts worked, you wouldn't be 250 still. Time to try something new.

>>40470884
>goblet squats
Had to google it, yeah I can do those, and ofc just squatting normally. It's barbell squats I can't do for shit, I always lean forward cause my fat fucking belly, I can do barbell squats (just the bar though) if I have my heels on some weights (plates).

Just that I kinda enjoy weightlifting. I thought that when training legs I could just do machines or something in the meantime (leg extensions, leg press).

>>40463864
where are the compound lifts?

No bench press, no squats, no dead lifts???

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>>40471114
Lifting isn't going to amount to shit if you still have that weight on you, just add a lower lift into the workout and do 4x6-8. Keep it fun. 3x a week.

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>>40450002

OP here, still need someone to show me some love on my routine. Any advice is appreciated.

>>40450002
>>40472848
>_______ <-------------need a back exercise here .
Any type of row.
Barbell row, seated cable row, dumbbell row.

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>>40468651
>>40469283
You could add Farmer's Walks for grip strength and/or Facepulls to keep your rotator cuff healthy ^-^
>>40469975
This routine is all about steady progress, you could add more depeding on your level of training

>>40472931
trappy fuck off

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Disclaimer: I don't know what I'm doing

I did starting strength for a bit and decided I didn't like doing a full body routine so I said fuck it and freestyled a routine tell me how shit it is

ABxAxxx
BAxBxxx

-A-
Chin ups
Squat
Bench
Incline bench
Dips
Cable flys
Rope pulldown
Biceps

-B-
Chin ups
Deadlifts
OHP
Leg press
Lat pulldown
Dumbbell rows

File: 636536465436.jpg (23KB, 273x457px) Image search: [Google]

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>>40473544
This is pure garbage.
>3 leg movements
>no hamstring work
>kneepain.jpg
>opening any day with chinups instead of a major conmpound or total body movement
>no set x rep scheme
>8 movements in day A
>6 in day B
>doesn't like fullbody
>created a fullbody

>>40454725
since the thread is still going, any advice?

>>40454725
>>40473758

>do the squats and deads before the chins/rows
>throw in some hamstring stuff

ABxCDxx

A
DL 1x3
Cleans 3x5
Row 3x5
Front Squats 3x8
BB Curl 1x30+

30 minute night time bike ride or walk

B

Floor or Bench Press 3x5
Incline Press 3x8
Skullcrushers 2-3x10
BB Shrug 3x5-8
DB Shrugs(paused) 3x8
Front Raise 4x10
Lateral Raise 4x10
Rear Delt 3x21

30 Minute night time bike ride or walk

C

Squat 3x5
RDL 3x5-8
Calf Raises 4x10
Military Press 6x4
Lateral Raise 2x10
Front Raise 2x10
Rear delt work 2x10

Hill sprints in afternoon

D

Kroc Row 1x15-20
T-Row 2-3x10
Back Hyperextensions 2-3x10
DB Shrugs(paused) 3x8
DB Pullover 2-3x10
BB Curl w/ band 2x10*
Incline Curl 2x10*

Hill sprints in afternoon


Entering another cocoon mode period for 5-6 weeks. primary goal is keeping my deadlift up and building up my traps and delts while I do some cutting.

>>40473827
Thanks. So maybe add hyperextensions on Mon/Fri?

>>40474012
Probably after deadlifts so either wed or fri

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>>40473027
I'm not trappy >:(

File: canditoLP.png (133KB, 705x707px) Image search: [Google]

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hows it looking, what should i change? should i replace something for flies? I really wanna get my chest to 'pop'

>>40474888
Add chest flyes and facepulls instead of landmine press. You already got enough work for front delts.

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>>40454550
>110kg leg press

A: Chest and Tri's
Bench RPT 3-5, 6-8, 8-10
Incline Bench 3x8-12
Close Grip Bench 3x8-12
Cable flys: 4x12-20
Tricep pulldown 3x8-12

Tri extensions 4x12-20
B: Legs
ATG Squat: RPT 3-5, 6-8, 8-10
Front Squat 3x8-10
Power Cleans 5x3
Calve Raises: 3xF
C: Shoulders

OHP RPT 3-5, 6-8, 8-10
Dumbbell Lateral Raises 3x8-10
Arnold Press 3x8-12
Dumbbell Front Raises 3x10-12
Shrugs 4x10-12
Upright Row 3x8-12
D: Back and Bis
Deadlift 1x5
Chin-Ups: 3xF
Lat Pulldown 3x8-12
Cable Rows: 4x10-12
Barbell Curl RPT 3-5, 6-8, 8-10
Cable curl 4x12-20

E
Sprints
6x100 m dashes

F
LIIT Cardio
Bike 60 minutes

G
Rest Day or new hobby like learning tennis or swimming better
Abs everyday
Scoobs Rotisserie workout 2 times
Ab Wheel 4x8-10
Good Morning 3x8-12

Week Schedule ABCDEFG

>>40472887
Thanks. I guess it is really simple.

>>40467902
take your 10RM and do 20 reps duh

'offseason' strength training (ie lost my local strength gym and no longer have any of the strongman implements or powerlifting toys to play with).

A
Bench variant up to moderate single, 8x3@80%
Row variant 8x3
Overhead variant 20/15/10/5 - same weight
Pull/chin variant 20/15/10/5
Isolation superset of whatever I feel like

B
Squat variant, same as other main movements
Deadlift variant, widowmaker
Isolation circuit

C
Press variant up to a moderate single then 8x3@80%
Chin/pullup variant 8x3
Bench variant 20/15/10/5
Row variant 20/15/10/5
Isolations

D
Deadlift variant up to a moderate single, 8x2@80%
Squat variant, widowmaker
Isolation circuit.

ABCxABCx

A (Pull):
Deadlifts 3x5
Bent over rows 3x12
Lat pulldowns 3x12
Bicep curls with ez bar 3x12
DB Hammer curls 3x12
Shrugs 3x12

I swap bent over rows with pull ups and lat pulldowns with cable rows every other workout

B (Push):
3x5 Bench
3x5 OHP
3x12 DB Incline bench
3x12 DB Lateral raises
3x12 Skullcrushers
3x12 Rope pushdown or whatever they're called

I do bench first on every other workout and OHP first on the second one

C (Legs)
3x5 Squats
3x12 Leg press
3x12 Leg extensions
3x12 Lying leg curls
3x15 Calves (either smith machine or seated depending on which is available)
Some ab work, usually ab wheel or decline crunches with weight

Thoughts?

>>40474984
my upper chest is really really lacking

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Since I got fed up with 3day fullbody and no progression I started PHUL even though my lifts were barely intermediate on symmetricstrenght
I basically hit intermediate overral, not on all lifts

Pic related is my routine, it's supposed to be 4day but most often than not I skip the last lower day due to work and general exhaustion.

Doing 531 on the big 4, of course I have neglected the Deadlift due to my 4th day skipping habit.
Considering I've missed 2 weeks since I started lifting one year ago and those 2 weeks have been in the last 2 months, 531 is still going really well.
Before starting it I had had to do a lot of consecutive deloads and lost much strength, but just one cycle got me back where I had gotten before

I do less legs work on lower and some arm work, because my arms are laughable due to falling for the "compounds work your arms" meme.

If you are a beginner with not great genetics and not much experience lifting or doing sports and have been at a strenght LP for more than 3 months, the moment you hit a deload just change routine, it's not worth the hassle, trust me


>>40450796
>4/5 push vs 1/5 pull exercises
>that B and D day
that sounds dumb

>>40474888
>heavy up
you need a 2nd exercise to complement the bench press and one that doesnt involve delts so much ideally, so
>no landmine
>try low incline db press or cable flys
they help with upper chest a lot

I wish I had the balls to do glute bridges in my gym

>hyp upper
that looks like a lot of volume, especially for the shoulders.
you have 3 exercises that focus on the delts
>db press, lat raises and landpress
and only 2 that hit the pecs (and also delts)
that is way too much
also on this same day it seems like you got a push pull imbalance.
the first 4 are balanced but the last 4 have 3 pushes and 1 pull that is just arm work

19 years old
1.80m
80kg

Gonna start gym again and looking for a begginers routine.
Is the All Star one on BB good?

No lifting experience, only 2 months of gym time using smith machines based on what trainers there gave me.

>>40478203
Do starting strenght for a couple months and then re-evaluate based on your goals.

23/177cm (5'9")/68-70kg

Training for military selection, so more centered around endurance than anything else

Monday and Friday
pullups 3xX (X = last two weeks +1)
situps 3xX (X = last week +2)
pushups 3xX (X = las week +1)

Running, alternating 5km at my fastest (that's goingto be part of the test) and the longest I can go at a moderate pace. Current 5k at around 22'30"

Wednesday
Bench Press 3x5+ (2x5 + 1xMax, as in the Greyskull LP)
Pullups (same as on monday)
Bicep curls 3x5+ (to assist with pullups and because I want bigger arms)

Sprints - currently 200m sprinting and 200 walking making one cycle; 8 cycles. Working my way up to longer sprints and shorter pauses.

Plus, going rucking in the weekends and I need to take up swimming.

Ideas/critique/advice?

>>40478253
I considered SS but it gets a lot of shit for only giving power gains, I mainly wanna look better.
Also I have never touched a barbell before, closest to it was struggling to lift 5kg dumbells.

>>40478270
Trust me, it's good. 6 months should be good for an assessment of how well it works for you.
And barbells aren't that hard, especially for compount movements like what SS uses. Read the book and you'll see results.

>>40478282
I tried to read the book a year ago, dunno how far I got.
I mainly remember his reasons why smith machines can suck a dick.
It just seems odd to walk into the gym and grab a barbell.

>>40478270
You got memed by anti-SS folks.
You will make more progress as a true novice doing SS than any other program.

Just do it for even a month or two and then decide if you want to move on to a different routine.

doing this https://drive.google.com/file/d/0B8EbfzFB0mBrSjBFZ1NUUklHU1E/view

2-suns from leddit.
thoughts?

>>40478294
read it. Learn the correct form for the movements and practice them. Stop giving a fuck about what you think may be "odd": you are working for yourself, not for others. The best progress you can make as a beginner is with SS, no bullshit, no excuses.

>>40478302
I thought as much. It is hard to tell where the meme begins and where it ends.

>>40478315
Will do.

Ok so given I am already fixing my diet, when will I see a difference on my body?
I know it is a stupid question but it is more of a "am I doing it right" thing.

>>40478336
it will take lots of time, I'm afraid. The fastest I've seen any results was when I tried Intermittent Fasting for a couple of weeks and I could see myself thinner by the end of the second. Depending on your calorie deficit it might take a month or two to notice. Even more for others to notice it.

>>40478351
>>40478351
I am not trying that much to lose weight, I only have some few bellg fst remsining.
Isnt SS meant to be done with a caloric sulprus?

A month or two aint that long.

>>40478372
surplus if you want to grow
deficit if you want to thin down

I used to eat at a SLIGHT surplus during my SS days and I both gained mass and lost fat, because the fat I gained burned more calories at rest.

Not that long, but longer than some people believe it will take. That's what usually ends up discouraging people and you never know who you're talking to on the web, so I thought I'd get that out of the way first.
Fitness is something made mostly of patience.

>>40465873
anyone? should i change to a push pull legs routine? i have no fucking idea

>>40478407
I have been lurking here long enough to know that.
It all comes down to getting my ass up now.

Thanks.
Any tips on what weights to start with, or just lift till I see what I can manage?

>>40478372
>Isnt SS meant to be done with a caloric sulprus?
In the beginning you will be able to progress with a deficit, but once the weights get heavier you need to start eating more.

>>40478426
Alright, as I said you never know who you're talking to.

As for weights, it's all in the book: generally, on the first session you do more and more sets adding weight in 5kg increments until you start to slow down and then you start to follow the program from the next session.

Got bored of SL - aiming to work towards aesthetics (currently cutting and doing cardio non lifting days)

Upper (Mon)
Bench Press 3x 5-8
Bent Over Row 3x 5-8
Overhead Press 3x 5-8
Chin Up 2x 8-12
Chest Flys 2x 8-12
Side Lateral Raise 2x 8-12
Shrugs 2x 8-12

Lower (Tues)
Squats 3x 5-8
Deadlifts 3x 5-8
Calf Raise 3x 5-8
Glute Bridge 3x 8-12
BB Curl 3x 8-12
Close Grip Bench 3x 8-12

Upper (Thurs)
Overhead Press 3x 5-8
Bent Over Row 3x 5-8
Incline Bench Press 3x 5-8
Chin up 2x 8-12
Chest Flys 2x 8-12
BB Front Raise 2x 8-12
Shrugs 2x 8-12

Lower (Friday)
Deadlifts 3x 5-8
Squats 3x 5-8
Calf Raise 3x 5-8
Glute Bridge 3x 8-12
BB Curl 3x 8-12
Close Grip Bench 3x 8-12

Was suggested this by a friend to fit into the equipment I have available (BB, DB, Weights, Bench and a Rack - Currently walking over to scaffold to do chins)

Advice on alternatives (routines or exercises) much appreciated!

>>40478203
>>40478270
Read and do Starting Strenght, learn really well the technique and see how long the linear progression goes, after 1 or 2 deloads look into something more split-y, since you said you wanna look good

>>40470383
My stats are:
OHP 52,5 kg 3x5
BP 80 kg 3x5
Squats 95 kg 3x5
Deadlift 122,5 kg 1x5

The goal is just to get into intermediate range, but I was told by a guy on here, that the most usual mistake beginners make is not traning for muscle mass at all, which bites them in the ass later on.

So basically his advice was bombing a linear progression programme with assistance, and then adding some accessories like curls and lat raises.

Also, I was told to try focusing on one of the presses at a time, and I chose OHP

Has anyone run Alpha Destiny novice program? I'm thinking of giving it a try.

3x a week:
Workout A
> Box Squat 3/5×4-6
> Floor Press 3/5×4-6
> Pendlay Row 3/5×4-6
> Overhead Barbell Extension 3×6-10
> Barbell/Dumbbell Preacher Curl 3×6-10
> Stiff-Legged Deadlift/Good Morning 2-3×6-10
> Weighted Plank 3×30-60s

Workout B
> Box Squat 3/5×4-6
> Paused Overhead Press 3/5×4-6
> Trap-Bar Deadlift 2×4-6
> Close-Grip Bench Press 3×6-8
> Weighted Chin-up 3×3-5
> Weighted Plank 3×30-60s

I'll be doing regular bench press instead of floor press, tho. Plus, face pulls and neck work.

I'm not really that experienced, so I do this routine every 2. Day

>15 minutes of biking to warm myself up
>OHP with udmbbells to get my routine going
>concentration curls
>butterfly
>shrugs
>triceps extensions with cable
>front barbell raise
>deadlift every 2. training day

Is this alright? What can I do better?

>>40473758
Use trappy chans Split if you already did SS or SL I don't have it so look for kt

>>40474888
I just wanted to say I really love canditos strength/hypertrophy routine. And yeah you've got a lot of anterior deltoid volume going on there.

>>40478890
>No squat
>No bench
>No legs

Should also do deadlifts as the first exercise of your day if you're gonna do them because you need all the possible energy for big compounds and you'll tire yourself out if you do accessories first.

>>40478890
>Is this alright? What can I do better?
By doing a tried-and-tested beginner routine instead of making your own garbage one.
Do SS and come back once you stall.

>>40452889
you're going to start failing sets of your big lifts with all those accessories. unless you're doing steroids.

>>40454035
>>40455830

>all that
>takes 2 hours

yeah you're not getting enough rest between sets or at all ever.

>>40479657
>>40479733
Can't do bench or anything that involves pressure in the wrist like push ups because I broke my wrist some time ago
But yeah, starting squats soon

Push
* 3x Bench Press
* 3x Overhead Press
* 3x Low To High Cable Fly
* 5x Machine Lateral Raise
* 2x Rope Triceps Extension
* 2x Rope Pushdown

Pull
* 3x Chin-up
* 3x Chest Supported T-Bar Row
* 3x Lat Pulldown
* 3x Cable Row or Machine Row
* 3x Face Pull
* 2x BB Curl
* 2x DB Hammer Curl or Machine Preacher Curl

Legs
* 2x Hip Adduction/Abduction Superset
* 3x Hack Squat
* 3x Bulgarian Split Squat or Reverse Lunge
* 3x Leg Curl
* 3x Leg Extension
* 3x Calf Raise
* 3x Hyperextension
* 3x Reverse Crunch

I have a fucked lower back and fucked shoulders so no squats and not too many pressing movements.
Most sets are done around 10 reps, going up to 15.

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

Every second day:
Back Squats 5x5/ Front Squats 5x5

Every OHP 5x5 day: Stiff leg deadlifts 5x5
Every BB row day: Low bar back squats 5x5

How many rest days do you think you'd need for this routine and is it any good?

>>40450002
where is your shoulder workout?

>>40479904
>Every second day: Back Squats 5x5/ Front Squats 5x5

ignore was a typo

I used to do splits but now I just visit the gym 2-3 times a week and do full body workouts targeting every muscle group, as well as some cardio. I feel completely beat afterwards and I think it has helped both my athleticism and gains.

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>>40479904
I've been a routine just like that for the last month, also a PP based of reddit PPL >>40457539; I only squat twice a week, deadlift once a week, tho. Hitting the gym 6x a week, including 2 lighter days. It's good, very tiresome. Too much iso for bis and tris IMO, so I only do one each, instead of 2. I'm eating a lot and also resting a lot so recovery it's ok, but I guess I'll have to comeback to fullbody 3x/week once my classes begin.

Every day test a different lift through double progression in the 6-8 range.

12x3x4x

Day1: squat day
4x6-8 squats
3x10 deadlift @ 60%
4x8-12 calf raises

Day 2: Bench day
4x6-8 bench press
3x10 DB row @ 60%
3x10 ohp @ 60%
3xF pull ups
3x8-12 db bench super set with hammer curls
4x8-12 calf raises

Day 3: deadlift day
4x6-8 deadlift
3x10 squat @ 60%
4x8-12 calf raises

Day 4: Ohp and row day
4x6-8 Ohp
4x6-8 DB row
3x10 ohp @ 60%
3xF pull ups
3x8-12 db bench super set with hammer curls
4x8-12 calf raises

>>40480036
Woops, in day three also do 3x10 bench

>>40479977
Yeah I thought it was too much bi and tri work too. Replaced the 2nd exercise with wrist and ab/core work.

>>40480056
Ah, also I do pull-downs every day + 100 push-ups every non-press day. For myself, the volume has been doing quite a difference on upper chest and tris.

>>40450002

3 days on, 1 day off.

C25K 5km run
6 sets of pull ups
6 sets of press ups
6 sets of sit ups
6 sets of chin ups

Training to join the military. Test my max Rep count on rest day.

Also I'm using cardarine so rather than doing 3 runs a week on c25k I'm doing 6 runs, cutting it down the program into half the size

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 5x5

B
Squats 3x5
Pendlay rows 3x5
Weighted Dips 3x5

>>40480036
I like it but I would do 5x5 on main lifts and removed some of the calf work. Tested 5x5 out? Would also add swimming in between day 2-3. Do you have a break day after day 4 or just start with day 1 again

>>40481814
That's just fucking Starting strenght you wanker wtf do you want

What's a decent bent over row figure ? I'm having difficulty progressing past 135

>A
3x12 Bench Press
3x12 Incline Bench Press
3x12 Dumbbell Fly
3x15 Push-ups
3x5 Dips
3x12 Skull Crusher
3x12 Triceps Extension
3x12 Leg Extension
3x12 Squats
Various abs exercises

>B
3x5 Chin-up
3x12 T-Bar Row
3x12 Bent-Over Row
3x12 Lower Back exercise
3x12 Arnold Press
3x12 Upright Row
3x12 Side Raise
3x12 Front Raise
3x12 Curl
3x12 Hammer Curl
3x12 Leg Curl
Various abs exercises

+ 500m swimming

>>40482121
way too many exercises and reps.. don't do this

How would you change this?

>>40482007
The problem with 5x5 is that once you start missing reps it can really decrease the volume, especially if you start only hitting sets of 3. Feel free to try it though.

Cardio is fine as long as it's not right before.

The schedule is 12x3x4x so there is a rest day after day 4.

Are these exercises enough to build strong and well balance shoulders?
Bench press
Dumbbell flat bench press
Incline dumbbell press
Overhead press
Arnold press
Dumbbell rows
Pull ups
Facepulls

ABxDCx

A
5x5 squat
4x8 Romanian deadlift
3x10 Leg Extension
3x10 Calf raises

B
5x5 bench press
4x8 incline bench
4x8 weigheted dips
310 triceps pulldown
3x10 triceps extension with cable

Restday her where i swim for 30 min

C
3x5 deadlift
5x5 pendlay rows
5x10 pull ups into failure
3x10 chest supported row
4x10 curls

D
5x5 ohp
3x8 rear delt raise
3x10 Lateral Raise
3x10 cable deltoid raises

full restday
I would like to add some abb work but i'm completely exhausted after each workout

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who else /meme routine/ here?

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My 4 day push/pull

Push:
Bench: 3x3 (Last set as many reps as I can)
Incline bench: 5x8
Calf raises: 5x14

Pull:
Weighted pull ups: 5x5
Weighted chin ups: 3x5
Barbell curls: 3x10
Leg raises (Hanging): 3xF

Push:
OHP: 3x3
Squat: 5x3
Dumbbell bench: 4x10

Pull:
Bent over rows: 5x5
Dumbbell curls: 3x10
Hammer curls: 3x10
Leg raises (Hanging): 3xF


A weeks (Above) I'll start off with heavy strength training for the first compound (Bench, weighted pull ups, OHP, bent over rows) followed by high rep assistance work.

B weeks I'll swap the two, for example do bench in the 4x8 rep range and then heavy incline bench 3x3

I don't have a ton of volume because I do push myself pretty hard (1 rep short of failure) and am training 4 days a week. Just add weight when I can and have a week off every 3-4 months, pretty simple.

I would like to start a 3 day chest/back and bis and shoulders/legs but might hold that off until I'm a bit more advanced but retain a strength/hypertrophy combination

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>>40483368
>no legs

>>40479323
can i see your version of it?

>>40483368
how u gonna get big if you're not activating your hgh through deep heavy squats???

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AxAxAxx
Squat 4x5
Bench 4x5
Pendlay Rows 4x5

Ramping sets were the last set is 5-rep max.
Monday is heavy day.
Wednesday is 90% of Monday's weight(medium day).
Friday is 90% of Wednesday's weight (light day).
Add 5lbs to 5 rep max at the start of the next week and recalculate %'s.

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>>40484658
example for squats
if 5RM is 100 lbs
Monday's sets:
75 lbs, 80 lbs, 90lbs , 100 lbs
Tuesday's weight:
65, 75, 80, 90
Wednesday's weight:
60, 65, 75, 80
(all for 5 reps)

>>40484658
are you trying to get stronger but not bigger? or are you femanon?

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>>40485135
stronger=bigger=stronger=bigger

>>40450002
Upper/Lower split based on the Texas Method:

A (Lower Volume):
Squat 5x5
Deadlift 3x2
Snatch-grip Deadlift 3x5

B (Upper Volume)
Bench 5x5
BB Rows 4x8-10
DB or BB Press 3x8-10
Face pulls 2-3x10-15
Chin-ups 1-3xF

C (Lower Intensity)
Squat 5RM
Deadlift 1x5
Front Squat 5x3
Power shrug/RDL (alternate) 3x5

D (Upper Intensity)
Bench 5RM
Weighted Chin-ups 4x5, reverse pyramid
BB Press 3x5
Row (usually t-bar) 3x8-12
Incline or close-grip bench 2x8-12

AxBxCDx or AxBxCxD depending on how I'm feeling/schedule.

>>40485182
that's partially true
you need volume to get big, too

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Day A
Floor Press > Face Pull + Pullover, Juggernaut Method, 180s rests
Lat Pulldown > Renegade Row (w/ Fat Gripz), 3x5, 90s rests
Snatch Grip High Pulls, 3x8, 90s rests
Pressing Complex, 3x5, 90s rests
Power Snatch, 60%
BTN Press (Snatch Grip)
BTN Press (Clean Grip)
The Press™
Push Press
Lateral Complex, 3x10, 90s rests
Shoulder Circles (5xForward, 5xBackward)
Iron Cross Press
Leu Raise
“Y” Raise
10min Skill Work
10min Rowing MetCon

Day B
Squat > Chin-Up, Juggernaut Method, 180s rests
Sumo Deadlift > Hollow Rock, 3x5, 90s rests
Romanian DL, 3x8, 90s rests
Power Complex, 3x5, 90s rests
Power Clean, 60%
Front Squat
Back Squat
Overhead Squat
Bodyweight Complex, 3x10, 90s rests
Bulgarian Squat
Box Jump
Plyo Step-Up
Walking Lunge
10min Skill Work
10min Rowing Metcon

Day C
Push Press, 3/2/1 Wave Loading, 180s rests
Snatch, 80%xEMOM 7x1
Incline Rack Press > Dips, 4x5 (Clusters), 90s rests
Pendlay Row, 4x5 (Clusters), 90s rests
Pushing Complex, 3x5, 90s rests
1-1-2 DB Bench Press
Incline Plyometric Pushup
Paused Pushup
Pulling Complex, 3x5, 90s rests
1-1-2 DB Seal Row
DB High Pull
Paused Inverted Row
15min Strongman Mock Events

Day D
Deadlift, 3/2/1 Wave Loading, 180s rests
Clean, 80%xEMOM 7x1
Dead-Start Zombie Squats > Pull-Up, 4x5 (Clusters), 90s rests
Snatch-Grip Deadlift, 4x5 (Clusters), 90s rests
Box Squat > Front Rack Isometric (Remainder), EMOM 5x3
Hip Bridges > Plank (Remainder). EMOM 5x3
15min Strongman Mock Events

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Please tell me how I can improve this workout and if its any good.

>>40486811
not enough reps. need at least 33% more reps on everything.

>>40486824
? Reps lmao i use plenty weight

>>40486811
Are you seriously doing over 180 reps of variations on bench press in one day? Thats straight retarded dude.

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I've been doing 2suns 6 day for a few months now and progress has been dope.

Found that my body responds way better to volume training than strength training. I was doing TM before this and going nowhere.

Usually takes me about 45-60 minutes to stretch, warm up and do the main 2 lifts for each day. Then accessories depending on time and energy level.

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Current routine

Sometimes I add shit for random muscle groups that the program doesn't cover
i.e. Triceps, leg kicks or whatever they're called for abs.

Any thoughts, suggestions or advice when it comes to this program.

Can't really do until failure because I go to the gym alone.

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>>40486811
There are so many posts in this thread with routines like this... Did I miss some new troll post?

>baby weight
>huge reps
>Workout 4 Gains.xls
mfw

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>>40478856
You never told us your weight/height which is annoying because its neccesary to put your current lifts in context. I'm gonna guess that you're around 90-100kg since that puts all your lifts below intermediate on strengthstandards.

Beginners should train for strength to develop ability to take heavy loads (no homo).

My suggestions:
Change to a 4 day split wherein you focus on one lift of the big 4 (OHP, BP, SQ, DL) and then have ~4 accessory lifts, most of which are associated with the main lift.
e.g. on DL day, you could train chins, DB rows, curls, etc.

Don't do one armed standing OHP

Everything else is fine, imo. I have an extremely similar set of exercises, just sequenced differently.

>>40484348
In the order it's present on the PDF, for upper heavy I do:
Bench press
Bent over Barbell row
Barbell shoulder press
Pullups
Alternating dumbbell hammer curls
Cable flyes

For hypertrophy upper:
Dumbbell bench press
Incline dumbbell bench press
Bent over dumbbell rows
Machine lat pulldowns
Arnold dumbbell press
Zottman curls
Face pulls
Dumbbell concentration curls

>>40478270
I never looked better as a novice, than after I tried starting strength for a few months. weirdly didn't get fatter eating 3,500 cals/day, just looked much more manly and muscular.

tried ppl, ul, brosplit, nothing even came close to the strength and aesthetic gains of ss.

>>40483520
Thoughts on this?

>>40450002
I would suggest adding upper back work, looks like your lacking a little bit.

Hip thrusts are going to fuck with how much you can deadlift, if that isn't what you want then move them after your deadlift.

I'd suggest Lat pulldown or dumbell rows for your back exercise, something that really allows you to isolate your back.

>>40450876
Bent over rows engage posterior chain so if you want to avoid that you may want to swap it out for something like chest supported/seal rows.

>>40452007
You are covering everything techincally but I would urge you to invest in either some dumbbells and a bench or a gym membership so you can be more versatile. These exercises will only take you so far without assistance work.

>>40452102
I'd recommend switching to a 3 day per week alternating set up:
xAxBxAx
xBxAxBx

And these are the changes I would make to the ordering and placement:

A
Bench/OHP(alternating)
squat
lunge
pullups/cable row(alt)
triceps

B:
Bench/OHP
DL
RDL
pullup/cable row(alt)
biceps

When I say alternate I mean alternate every workout, not every time you do 'B' day.

>>40452889
I know it's boring as fuck, but do the program as written. It's written that way because it works, almost without fail. Just do it, get it out of the way and move on to something more varied and fun.

That being said this is a decent mod, but someone with your lifts should really stick to the actual program for now.

>>40454035
>Maxing out this often
Stop writing your own programs

>>40454538
You're very lacking in chest work, other than benching once a week you have no vertical pressing. Add at least one vertical press with decent volume, maybe on friday.

>>40454550
stop wasting your time with this BS program.

>>40454571
Congrats, you've managed to do the least amount of work in the most amount of time!