Routine Rate Thread?

Looks good

>>40500774
I would add some pullups on your pull day, otherwise everything looks good. Also no matter what fit says you do need to do ab exercises or they will lag behind, so you might want to throw some of those in too.

>>40500915
Can you recommend any decent ab exercises?

Also, this may be a dumb question, but can I do pullups on a smith machine? The gym I have free access to is quite limited.

File: 67634236.jpg (27KB, 640x649px) Image search: [Google]

27KB, 640x649px

>push
>shrug

>>40501251
Whoops, put that on the wrong day.

I'm doing Phul and on upper power day I'm supposed to be doing barbell rows 3x5.

Can I substitute them for weighted pull ups 3x5?

Also on hypertrophy day, can I substitute dumbell rows for unweighted chin ups?

>>40501180
leg raises or hanging leg raises
bicycle crunches

Also, make sure you contract the stomach, during crunches, not lift your upper body

>>40500774
what app is this?

Trying to grow a booty. Not strong enough to use 45lb barbells yet.
A
Glute Bridges 20-30 reps
Squats 3x6
Dumbbell Row 3x6
Dumbbell Chest Press 3x6
Walking Lunge 3x15

B
Glute Bridges 20-30 reps
Squats 3x6
Lat Pulldown 3x6
Dumbbell Press 3x6
RDL 3x15

>>40502907
Looks good, try hip thrusts with weight instead of bridges and add some cable kickbacks

Maybe also alternate your squats between front and back

Workout A (Monday)

Squat 3/5×4-6
Bench Press/Overhead Press 5×4-6
Dumbell Row 3×4-6
Dumbbell Overhead Extension 3×6-10
Stiff-legged deadlift 3×6-8
Farmers walk X3
Weighted planks 3X60secs

Workout B (Wednesday)
Box Squat 3/5×4-6
Overhead Press 3×4-6 (if you benched Monday) at 90% of previous 5×4-6 weight or Bench Press 3×4-6 (if OHP on Monday) at 90% of previous 5×4-6 weight
Trap-Bar Deadlift 2×4-6
Lat pulldowns 3X6
Weighted planks 3X60secs

Workout C (Friday)
Squat 3×4-6
Bench Press 1x5RM (if you benched Monday) or Overhead Press 1x5RM (if OHP on Monday)
Dumbell row 3X4-6
Dumbbell Overhead Extension 3×6-10
Barbell or Dumbbell Preacher Curl 3×6-10 (alternate each workout)
Reverse Hyperextension 3×20
Weighted planks 3X60secs

My OHP and bench would increase every week and my squat and dead would increase every workout they are performed as my legs are lagging in sttenth. .. how does this look?

>>40502972
Glute bridges wreck my hip bones. I'm thinking of doing single leg bridges for added resistance and maybe a tiny bit of weight when I need to like up to 25.

>>40501180
Cable crunch is fantastic

>>40500774
Id add at least 1 more back to pull day. Lat pulldowns or something

>crunches
>dumbbell squats
>dumbbell deadlifts

>bench press
>pull ups
>upright rows
>shrugs

there's only 2 squat racks at my gym and they're always in use. can i get gains with dumbbells only?

>>40501713
Pls respond

>>40501820
>app

It's Jewgle Sheets.