What is a routine ,catering to people just above novice, that

yeah candito's bench programming is pretty pissening

maybe try some greg nuckols templates

>>40618625
PPL or maybe 531 BBB if you're bulking

>>40618638
any ppl in particular?

just do what you want, jesus christ

take a routine with compounds, and add what muscle groups you want bigger

As long as you incorporate compounds, don't do retarded volume, and separate days for movements/muscle groups, its literally impossible to have a "bad" routine

5 reps = strength
10-12 reps = hypertrophy

now put all i said together and be a big boy and create your routine. You will learn through trial and error what exercises you can do in conjunction with others and etc

I have found it works pretty well on bench, not sure why people say it is shit.

Gone from 110kg to 120kg after 2 cycles and lost a couple kilos of fat at the same body weight.

What is so bad about the routine? You are benching heavy 3 times a week for the most of it.

>>40618694
Push

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Deadlift 3×5
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I just started this doing pplppl rest and I changed it a little. I do deadlifts with legs,I just do 3×8-10, and I might add more exercises as well like pull ups on back day and maybe add just another tri and bi to each day

>>40618625
look up Madcow's 5x5
it was made for natural bodybuilders

She has nice nude pics

>>40620292
Where are they? Or what's her name?
Grazi in adv

Indian girls are fucking beatiful.

>>40620345
yeah my ex looked exactly like her but probably shorter i have these nudes somewhere there kinda old now tho

>>40618625
just go hard on everything take two days off then go hard on everything again.

eat good food, get your protein and nutrients

>>40620345
they shit in the street and are subhuman, but whatever gets you off i guess

>>40620377
please look or help us to find them.

>>40619023
Wayyy too much volume / BS in that routine if you're natty. Holy shit