rate my routine

>>40595440
she fucking gorgeous in the left pic still..if anything, better looking.

>>40595450
I agree.

>>40595440
Hi there. You appear to have posted a picture of my waifu. I'm gonna let you go with a warning this time.

>>40595450
I was thinking the same

>>40595450
Left isn't "no makeup" though, it's "no makeup makeup"

>>40595469
I thank you. Let us rejoice and congratulate each other for our shared taste in women. what should I do with all those pictures I have of her though?

anyone any thoughts on my routine?

>>40595486
All I can really see is maybe some eyelash shit.

>>40595616

That's the number 1 make up thing that makes girls look better

>>40595440
Give us a name you bastards!

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rate me dudes. Going to run this until I hit a 2plate bench (currently at 85kg). Then I'm going to replace bench with ohp and get a 1plate ohp (currently at 55kg). Thoughts?

>>40595554
>what should I do with all those pictures I have of her though

Look at them but never touch yourself. Face my wrath otherwise.

>anyone any thoughts on my routine?
Looks okay.

>>40595651
I agree, but she also has great lips, eyes, and cute, light freckles. Her complexion is nice as well

>>40595673

I didn't say she isn't hot I just said she still has make-up on in her "no make-up" pic

>>40595652
Moosefix my friend. Don't cross that other anon though, he doesn't fuck around.
>>40595662
Thanks my man

>>40595450
too bad she is a commie/feminazi/average tumblr user

>>40595783
Fuck you, fag. She's pristine.

>>40595803
hahahahahahahaha she has a dyel cuck "boy"friend that fucks her, but you are just white knighting her on the internetz with your dick in your hands.

>>40595450
>>40595458
>>40595474

>tfw no cutie "no makeup makeup" waifu

Theres so many girls that look like dogshit when they take their makeup off. Weird skin blotches, redness patches, thin eyebrows because theyve plucked them all off, acne everywhere, etc.

Search google for pornstars withoout makeup. I want to rip my dick off Ive jacked it so many times to uggos.

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>>40595849
you know what to not do.

>>40595832
Learn some basic grammar, nigger.

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>>40595658

>>40595832
How is he a cuck? He just looks like a sort of handsome normie

>>40595872
could you help me by pointing out my mistakes? i'm serious.

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Since I started cutting should I switch to a different routine or just run this one into oblivion

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>>40595906
>How is he a cuck?
gee... i don't know. I guess all alpha males want a gf life this, right?

>>40595982
My gf doesn't like trump. I couldn't care less. People have different opinions.

>>40595783
>commie
>bad

why do we always get lumped in with sjws? they'd get gulag'd too u know

>>40596005
is your goal to just fuck her? then good for you.
is your goal to possibly settle down with her? well A) redpill her if she's not much into politics or B) dump her if she is a feminist.
but if you want to be a cuck then go for it

>>40596040
Been with her for 3 years. There's more to life than politics. Neither of us have strong opinions on what's going on, but we disagree on certain issues and are fine with it.

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>>40596032
get a job you piece of shit, if you rely on gibsmedat you are a burden to society

>>40596077
Well, an argument could be made that people with too much wealth concentrated are a burden to society.
It is the same logic behind redistribution systems, so arguing along the lines of 'burdens on society' for individualist values is quite self defeating. But you are a /pol/ cuck, what do you know?

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>>40596156
i guess your next post is going to be how real communism has not been tested yet, right? you disgust me. i will debate you when you start working

>>40596040
>dumping your gf because of different political views

Jesus Christ, leave the house for a few hours a day. Even Arnold, a Republican, married a Democrat.

>>40596228
Its acceptable to a certain degree.
You wont get along with a sjw feminazi if you are a national socialist etc. etc.

>>40596228
>thinking your gf is more than a cumslut if she is not redpilled
SHIGGY fuckin' DIGGY

>>40595440
squats are difficult and should be done with a higher frequency to develop your own squat style

not a big fan of lat raises but wont do any damage

no ab work. best choice: hanging leg raises, getting your tibia to the bar

you might wanna ad some light 5x10 ghr or back extensions for 'active lower back recovery' on non deadlift days

what kind of rows do you do? if you do wide grip pullups I suggest doing DB Rows, if doing chin ups do pendlay rows

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hi, rate my routine please
A:
Squat 5x5
OHP 5x5
Pull ups 3x10
Bent over row 5x5
Curls 3x10
Tricep Extensions 3x10
Lateral raises 3x10

B:
Squat 5x5
Bench 5x5
OHP 5x5
Pull ups 3x10
curls 3x10
skull crushers 3x10

3 times a week no deadlifts cus i do olympic weightlifting the other days in the week and it interferes with it

>>40595440
>>40596289
otherwise this is a good routine

>>40595849
Because the make-up fucks their skin up over long periods of time I think.

>>40596257
Depends on your definition of redpilled. I mean, most girls where I live hate shitskins and muslims, or at least dislike them. If by red pilled you mean believing in a giant jew conspiracy then good luck getting a gf.

>>40596294
stop. with fullbody as a beginner you are better with low volume. remove 5x5 and do it 3x5, it will be muuuuuuch better. idk much about oly lifting, but as a beginner i don't think that's optimal. tricep work does more damage than good.

>>40596294
This is the SL 5x5 with accessories

>>40596349
ive been training for a year but it was a year of only olympic lifting without much accessory work so i dont know much about that

>>40596367
i just made that up when i was writing this

>>40596376
if you have a coach then ask him. i wouldn't do any olympic training but power cleans (because SS) without a coach, very dangeous imo. if you don't have one, be careful and try asking on /owg/ or /plg/ (some trips there do oly)

>>40596294
what the fuck is that pic???

omfg that's horrifying whatever it is :O

>>40596468
>vegan trap
I FUCKING HATE THIS GODDAMN PLACE

>>40596289
Thanks m8. Would additional warm up sets of squats work for higher frequency or what do you suggest?

I forgot to mention I do some mild ab work on my off days before I do cardio, I do planks and hanging leg raises.

normal Bend Over Rows and wide grip pullups. I have a serious case of bitch hips and I'm trying to somewhag even them out by training lats and shoulders a lot. What else can I do to even out my hips?

Really appreciate your input.

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New workout after the right knee tendinitis recovery. Stronglifts + Calisthenics skill work at the beginning, mainly ring muscle ups and handstands. Never trained my legs, so I'm pumped for the squats.

>>40596468
potato and cow or pig not sure

>>40595440
So you do greyskull with accessories, obviously works

>>40596682
who could ever eat that? it's a literal head on a plate. i'm fine with people eating meat if they want but this goes maybe a little too far. is there even any meat on that part of the body to eat?

ugh i feel sick

>>40596468
>vegan trap
post pics

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This is what I'm currently doing.

I skip leg days.

>>40596206
I'm not even him by the way. I've got a part time job while finishing my engineering degree, so yeah. Also, I'm from an ex-communist country, no amerifat, ppl here got randomly grabbed from the streets by the russians and were sent to Siberia to work, so please do not try to lecture me with your obviously lacking historical knowledge. On a sidenote, yes I would argue communism never got implemented. Not because I agree with the ideology, but because Marx never set out how a communist state should function, or how it would be created. What did get implemented is Lenins take on the ideology, who was a twisted genius and had zero regard for human life whatsoever.>>40596228

>>40596836
Reddit ppl, just no

>>40596902

Whaddaya mean

>>40595440
Anyone have the full version of the left pic?

I'm switching to a BBB 5/3/1 routine because strong lifts is shit and I want some size.

Good decision?

Is focusing on flat bb bench as a primary movement truly necessary to build strength, size, or aesthetics? I ask because I am considering taking Candito's LP strength/control program and replacing bench/ spoto press with push/strict military press. I plan on cycling weighted dips/incline db bench and db pullovers/flat db bench as accessories which I feel will be adequate volume for my full chest.

For reference, been fucking around with my own PPL/UL for ~1 year.
5'11 170 lbs
PRs currently
OHP 145x3
Bench 225x2
Squat 275x2
Dead 405x1

My current lifting goal is to OHP 2 plates, without becoming a fat piece of shit.

Opinions?

>>40595982
>i want a neonazi gf
>this makes me alpha
/pol/ please leave

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>>40595440
You're a routine very similar to mine

Pic related

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What do you think of mine /fit/

ABxCDxx

A:
db bench 3x8
incline db bench 3x8
db flies 3x8
bench 3x8
machine flies 3x8

B:
db rows 3x8
lat machine pulldowns 3x8
cable rows 3x8
dl 1x5 with warmup sets
3x10 db shrugs
3x16 forearm isolation
Abs if I feel like it

C:
db press 3x8
arnold press 3x10
3x8 plate shoulder rises or whatever
3x8 squats
3x8 leg curl
3x16 standing calf raises
3x8 lying leg curls


D:
about 10x12 triceps cable pulldowns
3x12 triceps machine
6x8 db curls
3x8 barbell curls on the sitting thing
3x8 barbell curls
Abs if I feel like it

>>40598609
Need to get a better split m8. Some of your muscles you can train 2 times a week. I.E. Biceps and Triceps. You're losing gains if you only hit some muscles 1 time a week.

>>40598709

I am hitting them indirectly with chest/back day and 1 day isolation. Do I really need more?

Maybe I could add some curls. I never had a "arms" day but since I started it a few months back my triceps are growing like crazy, just my biceps are no on pair.

>>40598731
Well since you know what muscles gain faster on your body. Just adjust your workout to hit the muscles that are harder for you to get gains on.

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How does this look? I'm tempted to add more arm work to counter my shitty barrel chest, but I also don't want to look like a straight up curlbro

>>40598789
no such thing as too much arm work
add it anyways

>>40598789
Trust me, if you do deadlift and squats at least 1 or 2 times a week. You wont look like a curlbro. Curlbros havent even heard of leg day. If you start to look like one, the glory is that you can always change it up to hit the lacking muscles more.

>>40595440
how can i get a qt3.14 like her that i can cum inside every day?

>>40598811
>>40598818
What do you recommend I add then? I'm also thinking of changing the deads to 2x5 with a slightly lower weight just to get more training volume while my GHR catches up

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>>40595440
is this enough for some aesthetics?

I won't be able to hit the gym more than 3x a week, 1h30 per session tops

> pic related

>>40596329
Not a conspiracyfag, but I 100% unironically believe that they put some shit in cosmetics that makes your skin worse over time so you have to use more of it to look good.

>>40598789
Do sets of 5 for your warm ups, not 3 or 2 reps
Cut out power cleans and do rows
Cut out pullups and do chinups
Get rid of your glute accessory
Cut out close grip bench and do dips
Cut out Skullcrushers for Flyes
Don't mess with your 3rd day ab exercises, just do 3x8 cable crunches after every single day


Switch Bench and OHP to 5x5 instead of 3x5
On all your blue exercises id switch from your current lifting progression to 3 sets of AMRAPS of a 10RM
When you get those exercises to 50 total reps, then bump up the weight, ie 17,17,16

>>40598842
You could do deadlifts every session instead of PC/Rows. I'd also consider cutting out front squats and just back squatting again

More curls if you want arm work. You're doing a lot of pressing so you should be fine on tricep work, and curls shouldn't affect anything else very strongly

>>40598948
A few questions:
>Cut out power cleans and do rows
Do power cleans have much carryover to oly work? Once I can get a coach for a few sessions I'd like to do some oly lifts in the future and I though PCs could bridge the gap for that in the meantime.

>Cut out pullups and do chinups
Why not both?

>Get rid of your glute accessory
B-but I like my butt

>Cut out close grip bench and do dips
I don't do close grip bench. I alternate grip widths on the dip days.

>Cut out Skullcrushers for Flyes
Wouldn't this contribute more to the awkward look of my barrel chest?

>>40596294
Never, ever, ever start with squats. Start with bench.
Source?
Former detective.

>>40599018
>Do power cleans have much carryover to oly work?
probably not any more carryover than just building an actual strength base. but if you think theyd be fun you could keep them
>Why not both?
Time that could be spent practicing the movement of either one or the other. They're nearly identical so it makes more sense for a beginner to just pick one and try to be master it
>B-but I like my butt
ok u could probably keep it
>I don't do close grip bench
my bad
>I alternate grip widths on the dip days.
may as well just master one dip width instead of changing it every time. like chinups/pullups
>Wouldn't this contribute more to the awkward look of my barrel chest?
i have no idea what your chest looks like but pecs are the main movers in bench so i'd prioritize that over triceps given all your tricep dominant accessories

>>40596294
>i do olympic weightlifting the other days in the week
you sure do anon

>>40599079
>but if you think theyd be fun you could keep them
I do think they're fun. What if I did both PC and rows every A day but moved the PC to before the squats?

>They're nearly identical so it makes more sense for a beginner to just pick one and try to be master it
I do kind of suck at pullups at the moment and can obviously do more chins per set. Should I do chins until I can do a certain amount of extra weight with them, then move to only pulls?

>i have no idea what your chest looks like but pecs are the main movers in bench so i'd prioritize that over triceps given all your tricep dominant accessories
That's fair

Thanks for the help

>>40599109
u could just cut out rows and do the PC


id stick with chinups then


no problem

>>40595440
This was my old routine

Day 1: Chest & Arms

5 x 10 Barbell Curl
5 x 10 Machine Bicep Curl
5 x 10 Machine Tricep Curl
5 x 10 Cable Tricep Curl
5 x 12 Dumbell Curl
5 x 10 Bench Press
5 x 10 Cable Crossover
5 x 10 Chest Fly

Day 2: Legs & Shoulders

5 x 10 Squat
5 x 10 Incline Leg Press
5 x 10 Calf Raise
5 x 10 Seated Leg Press
5 x 10 Dumbell Shoulder Side Raise
5 x 10 Cuban Press
5 x 10 Upright Barbell Row
5 x 10 Machine Shoulder Press

I know it's not a great routine so I was wondering if you guys could recommend something. I'm working three days a week, been lifting for about 8 months now.

>>40595440
Sauce on this semen demon?

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I don't know what I'm doing at all in terms of how many reps/sets to do. I'm currently at like 19℅ bodyfat so I don't wanna bulk or I'll look obese but I don't know if I should cut or recomp. I've been liftibg consistently for a month.

ABCxABC

A: Chest/Triceps
3x10 Incline bench
3x10 flat bench
3x10 chest flies
3x10 tricep pulldowns
3x10 tricep dumbell extension

B: Legs/Back
3x10 Squats
3x10 Leg Press
3x5 Deadlifts
3x10 Lat rows
3x10 Leg extensions
3x10 Leg curls
3x10 AB wheels

C: Shoulders/Bi
5x5 OHP
3x10 dumbbell shoulder rows
3x10 lat raises
3x10 front raises
3x10 face pulls
3x10 bicep curls
3x10 shrugs
3x10 forearm curls

>>40596725

you're literally a fag and that makes you sick?

hey, the idea of swallowing another man's cum makes me sick, yet you're somehow self righteous.

fuck off or post pics.

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>>40599701
i'm not a "fag". and yes the thought of literally eating the skin off of a severed head makes me feel sick. not even being self-righteous. eating animals heads is pretty fucking extreme.

to be clear, i'm 100% fine with people hunting legally, and eating meat. that's a personal choice and there are even ethical ways to source your meat. but a fucking head on a plate. i just can't :(

>>40595658
Do tm annon,

>>40595944
SEANZIE
E
A
Z
I
E

>>40599197
1/2/3/4 or more then do TM
less than 1/2/3/4 then do gslp

>>40598922
Same here. Also all these bullshit over-the-counter sugar pills that people take for headaches and shit don't work either in my opinion.

>>40598609
>bane

UUUU

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heavy/volume vertical push/pull
heavy/volume vertical push/pull
+assistance volume/moderate v. p/p
+assistance volume/moderate v. p/p
-prehab p/p.
-prehab p/p
// arms

heavy/volume horizontal push/pull
heavy/volume horizontal push/pull
+assistance volume/moderate h. p/p
+assistance volume/moderate h. p/p
-prehab p/p.
-prehab p/p
// arms.

>light day.
volume/mod v/h p/p
volume/mod v/h p/p
+2 series of assistance & prehab for chest/back

>legs
they got blown up in afghanistan

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My cousin gave me this routine, is it retarded? He's a PT btw :^)

>A
5x10 Bench press and after every bench press 20 dumbell rows
>B
5x10 leg press (since I don't have squat rack at my gym) and after every leg press 20 dumbell lunges and 10 db goblet squats
>C
5x10 deadlift and after every deadlift 5 dumbell squat&press and 20 dumbell snatc

Also in addition to that after every workout 4x20 crunches and 3x45 second planks

ABCxABC

He said the high volume is for keeping the heart rate up and burning fat. I feel like I won't build enough muscle with this routine but he says I will. I'm 190 cm 93 kg if it helps with 20+% bodyfat

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>>40602383
>is it retarded?
Yes, it is. Doing 5x10s for main lifts as a skinny fat beginner will hinder your progress on lifts bc of fatigue. Usually high reps and high volume suits better the advanced trainee, not the beginner.

Do some simple-r routine like pic related. Keep the ab work tho.

> keeping the heart rate up and burning fat
That's why you should do your cardio, besides lifting.

>>40602383
So you're just starting out and you have a full dedicated to deads and snatches...?

I'd fire him from the family.

>>40602297
Wat

2x5, 1x5+ Squat
2x5, 1x5+ Bench/OHP/Dip
2x5, 1x5+ Chin Up/Pendlay Row
1x5+ Deadlift

Basically SS + Greyskull. I plan to run this until I can't then alternate squats and Deadlifts and keep upper the same.

No real varied accessory work, but if I can after, I like to throw in 3x8-12 barbell curls

Any reason this won't work?

>>40602383
Any routine that gets you off the couch is a good routine, and if this one does it then go nuts.
Have a better routine in the chamber for when you plateau on this one, which will be soon. Try the sticky.

>>40603898

Oh, I forgot to add. Another idea I had is to throw the deadlift into the pull column. That way I'd hit the deadlift as long as greyskull asks for and not sacrifice squats (at least until it literally gets too heavy to do both which won't be for a while with my babby weight.) This would also mean equal effort on each pull and push, but would the frequency be too low? Also... would I trex? I still would squat a lot...

>>40599104
is there a problem with that?

>>40603898
>>40603930
You don't need to squat every time
Do deads or squats, not both

>>40603945

Yeah, but I'm in full noob phase, so doing it for the first month or two wouldn't be a problem, right?

>>40603957
No, but it also depends on if you're lifting for aesthetics or strength.
If you're lifting mostly for looks, you'll want to focus on the upper body

>>40604021

I'm lifting for both I guess? I have the autistic reasoning of doing a sport (kyokushin) and wanting increased fitness for it.

But yeah, I kinda also not so secretly want to look good.

>>40604029
At your basic scrub phase, any lifting will help you (any lifting is always better than no lifting)
But at some point, you're going to have to chose one. You can always change and switch between one or the other, but it would be beneficial to you to chose which you want at this stage and focus on that one.

A - B - X - A - B - X

A (UB):
3x8 benchpress
4x8-10 dumbbell Bench Press
4x 8-12 lat pulldown (tight grip)
4x12 t-Bar
4x12 tricep Rope Extensions
4x 8 OHP
4x12 barbell Curls

B (LB):
4x8 squads
4x8 deadlift
4x8-12 leg curls
4x8-12 leg extansions
4x12 calfs

Pls rate. First time trying to put my own routine together

>Upper 1
Barbell Bench Press
Chinups
Incline Dumbbell Press
Chest Supported Rows
Lateral Raises
Triceps Pushdown
Cable Curls

>Lower
Squats
Walking Lunges
Leg Extension
Leg Curls
Calf raises
Abs

>Upper 2
Pullups
Dumbbell Bench Press
Cable Rows
Cable Flyes
Dumbbell Shoulder Press
Hammer Curls
Dips

U1/L/X/U2/L/X/X

Also I hate Deadlifts so I tried to work around it.

Bros, redpill me on the level 1 basic training program the Guv'nor gives us in his Encyclopedia.

Just for curiosity, since I've been doing SS and a variation of stronglifts.

>>40604629
Is this it?
> http://forum.bodybuilding.com/showthread.php?t=119506271

If so, it's too much volume for a true beginner. For someone getting near the intermediate range, looks good, but I'd rather do 3x8-12 than 5x8-12. Beware that that much volume will hinder or even stop your progress with weights, so get reasonable numbers (1/2/2/3 at least) before jumping on that program.

>>40605809
>http://forum.bodybuilding.com/showthread.php?t=119506271

Yep. I concur, it's too much for a beginner. I was curious if it's somewhat adequate to a intermediate lifter in order to transit from a powerlifting routine to a bodybuilding one.

>but I'd rather do 3x8-12 than 5x8-12. Beware that that much volume will hinder or even stop your progress with weights, so get reasonable numbers (1/2/2/3 at least) before jumping on that program.

I don't think that volume is what he mentions in the book, I'll have to check it (I'm at work) but it's a bit much for a 6 day/week training.

brehs I need help
my free time always depends on my work schedule. when I work in have anot hour between the end of class and start of work in which most of it is commuting. I need a routine that I can run 3 times a week to maintain mass during this cut. diet is also in check

thanks in advance.

>>40604517
why do you hate deadlifts?

>>40596156
I agree, and by this logic we should expel the Jews from america.

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>>40595440

I just got back into lifting after a half a year hiatus, is this schedule to babby tier?

AxBxA
BxAxB

A:
>bench 5x5
>pull up/chin up 5x5
>curls 3x7

B:
>OHP 5x5
>back squat 5x5
>deadlift 3x5

plz no bully

Rate me niggers
squeezing the last bit of linear progression out after doing a high volume routine

1
>Back squat: 3 x 5, 1 x AMRAP dropset
>OHP: 3 x 5, 1 x AMRAP
>Weighted Chinup: 3 x 5,1 x ARMAP
>BB curl: 3 x 12
>Incline DB bench: 4 x 12
2
>Weighted Dip: 3 x 5, 1 x AMRAP
>Diddly: 1 x 3, 2 x 3 dropsets
>DB row: 3 x 10
>V-bar pushdown: 3 x 10
>seated DB press: 4 x 12
3
>DB bench press: 3 x 5, 1 x AMRAP
>Front squat: 3 x 5, 1 x ARMAP
>Weighted Pullup: 3 x 5, 1 x AMRAP
>Romanian deadlift: 3 x 10
>DB hammer curl: 3 x 10
>Lateral Raise: 4 x 12

AxBxAxx
BxAxBxx

A
Flat DB bench
DB bent over rows
Barbell squat

B
Shoulder press DB
Barbell squat
Barbell Deadlift 1x6-8

The rest of the lifts are 3x10. In short I would like to, from now on, train my upper body with dumbbells exclusively and lower body with the barbell. Will this work? For my next intermediate workout too etc.

Progression : progress whenever possible. Meaning add sets (max of 5 per exercise), add reps (max of 12 per exercise) and lastly increase the weight. This is mainly because dumbbells don't progress as fast.

Glutes/Back/Chest/Rest

>Glutes (n-no homo)
Hip Thrust 4x10 /superset/ Band abduction 4x10
Cable kickback 3x15 /superset/ Donkey kick 3x15
Band seated abduction 3x20-30

>Back
Pullups 3x6
Pendlay row 3x6
Chinups 3x8-10

>Shoulders & chest
Lateral raises 6x10-15
Incline bench 3x6-8
Low to high cable fly 3x15
Facepull 3x15-20

whats a good squat variation for my high volume days? i do 3x5 lowbar squat monday and i have to do 5x8 squats on thursady, i did front bar squats but my colar bone is asymmetrical so it wasn't comfortable to do at all. Thinking maybe highbar squats i guess, should i do pause reps? what effect do they even have?

>>40598826
You have a complex personality

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>>40602383
>5x10 Bench press and after every bench press 20 dumbell rows
LITERALLY ONE THOUSAND DUMBELL ROWS
>5x10 leg press and after every leg press 20 dumbell lunges and 10 db goblet squats
ONE THOUSAND LUNGES
FIVE HUNDRED SQUATS
>5x10 deadlift and after every deadlift 5 dumbell squat&press and 20 dumbell snatc
ONE THOUSAND SNATCHES

>the high volume is for keeping the heart rate up
SHITS GONNA EXPLODE

Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Friday-Sunday: rest

Monday 2 Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Tuesday 2 Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

And cycles. It's supposed to be 6 days a week, but having uni and job I decided to tone it down to 4 days.
Sunday Rest

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GSLP variation, what do you think?

>>40609800
m o r e v o l u m e

>>40608861
not contributing, shitposter
leave thread

>>40598948
>Cut out power cleans and do rows
>Cut out pullups and do chinups
>Switch Bench and OHP to 5x5 instead of 3x5
Shit advice.

>>40609800
Good if you just want to get your lifts up (i.e. beginner). Rows and Chin-ups should ball 3x8-12. You should tho that acc exercises (curls and tris) at least 2x a week, each.

these routines are great if you want to workout 3 hours a day. get a fuckin job you animals!