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ROUTINE THREAD

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Thread replies: 36
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Lets see em.

Doing Wendler's Boring but Big program:

Monday
A Military press 3x5
B Bench press 5x10
C Chins 5x10

Tuesday
A Deadlift 3x5
B Squat 5x10
C Ab wheel 5x10

Thursday
A Bench press 3x5
B Press 5x10
C DB rows 5x10

Friday
A Squat 3x5
B Deadlift 5x10
C Hanging leg raise 5x10

Assuming I'm eating enough will this get me the gains I crave? Recommendations of additional assistance work?
>>
BUMP GET TO INSULTING OR GET TO POSTING THOSE ROUTINES
>>
Monday
Bench/OHP (alternating) 2x5,1x5+
Weighted Chins/EZ-bar curls (alternating) 2x8 for chins, 2x15 for curls
Cable Rows 2x12 (bench days)
Squats 2x5, 1x5+

Wednesday
Bench/OHP(alternating) 2x5, 1x5+
Weighted Chins/EZ-bar curls (alternating) 2x8 for chins, 2x15 for curls
Cable Rows 2x12 (bench days)
Deadlifts 1x5+

Friday
Bench/OHP(alternating) 2x5, 1x5+
Weighted Chins/EZ-bar curls (alternating) 2x8 for chins, 2x15 for curls
Cable Rows 2x12 (bench days)
Squats 2x5, 1x5+

6x50 pushups and 6x20 chinups throught the day, 6 days per week
2x burpees every 3 seconds until I take longer than 3 seconds/burpee
Conditioning work (basically HIIT) on Wednesdays and Saturdays


The + connotes a set done to failure. I'm doing a modified version of Greyskull and I like it so far.
>>
>2 to 3 exercises per muscle
>3x12
>PPLPPLx
>DBs only
You know, generic ppl shit.
>>
What anime is that?

Sunday:
750m swimming
1x5 Dumbbell Deadlift
3x5 Dumbbell Squats
3x5 Dumbbell OHP

Tuesday:
1000m running
3x5 Dumbbell Squats
3x5 Dumbbell OHP
3x5 pushups

Thursday:
1000m running
3x5 Dumbbell squats
3x5 dumbbell OHP
3x5 some stretching exercise for the lower back
>>
Day 1
squat 5x5
bench press 5x5
deadlift 5x5
kneeling one arm row 3x8

Day 2
hour of cariod

Day 3
legpress 5x5
back extensions 5x10
pull ups 3x12
Overhead press 3x8

Day 4
hour of cardio

Day 5
squat 5x5
bench press 5x5
deadlift 5x5
shrugs 3x8

What do you guys think of my routine?
>>
I'm looking into PHUL routine, but I'm not digging the upper hypertrophy days. This is it:
Incline Barbell Bench Press 3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye 3-4 sets, 8-12 reps
Seated Cable Row 3-4 sets, 8-12 reps
One Arm Dumbbell Row 3-4 sets, 8-12 reps
Dumbbell Lateral Raise 3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl 3-4 sets, 8-12 reps
Cable Tricep Extension 3-4 sets, 8-12 reps
Any other good U/L routines?
>>40646206
Are you a beginner, OP? If you have the time, I'd recommend you a PPL routine. Otherwise do pull-ups instead of chin-ups (if/when you are able to), and weighted ones when you can. You should add accesories for bodyparts that you want gains for, or if you have trouble progressing in any of the lifts.
I'd suggest some calf work because there's no exercises that hits them even indirectly in your routine.
>inb4 squats for calves
Even though you're hitting your hammstrings with Deadlifts, you may add some leg curls or romanian deadlifts if you like.
You'll probably stall on your OHP sooner than in the other lifts, so I'd suggest adding seated db pressed, and/or arnold press.
Anyway, in your squat days you could add most of your accesories since abs can be done at the end of the session without a problem.
>>40646389
What's your HIIT work? I want to step up my cardio game, since it's getting kinda boring.
>>40646431
Why no barbells tho
>>40646499
You could go for some curls and triceps extension.
>>40646904
Wtf do you mean by kneeling arm rows?
Do you go for a straight hour of cardio, no rests?
Besides the 5x5 on the deadlifts looks really similar to SS; do you also alternate de bench press and overhead press?
It's ok enough
>>
>>40647167
My HIIT is really simple shit that I just do for time. On Wednesdays I drive my car out to a large open parking lot and push it from one end to the other and back while in neutral. On Saturdays, I do a drill I learned from a buddy where I dead sprint for five seconds, land prone as fast as I can without hurting myself, wait five seconds, then spring another five. I repeat the two phases so I run a set distance back and forth a few times for time.
>>
Bench Press 3x5
DB Bench 3x10
Incline DB Press 3x8
Decline DB Press 3x8
Dips 4x8
Flat Flyes 3x12
Incline Flyes 3x12
Decline Flyes 3x12
Military Press 3x5
Rotator cuff work
Shoulder Flyes 3x12
Lateral Raises 4x8
Upright Rows 4x8
Front Raises 3x8
Rear Delt Raises 3x8
Skullcrushers 3x10

Just got back from this, chest/shoulder day.
My collar bones hurt like a motherfucker during dips, any tips?
>>
>>40646206
If your lifts are shit then it won't work like it would I'd you where already over 1/2/3/4 or established powerlifter
8/6/3 Will work better for intermediate lifers
>>
>>40647269
What in the fuck
>>
>>40647367

Rest of my routine, bb

WeightedPullups-burnoutx1 4x5(AMAP)
Narrow Grip 2x10
Chinups 2(AMAP)
Bent Barbell Rows 4x12
Seated Cable Rows 4x12
Standing DB curls 4x8
30 Degree Incline HCurl 3x10
Cable curls 2x12
Weighted Crunches. 3x10
Hanging oblique leg raise 3xAMAP
Planks 3xAMAP


Back Squats 3x5
Deadlift 3x5
Front squats 3x8
Rack pulls 3x8
Farmer's walks
Standing Calf Raises 4x12
Seated Calf Raises 4x12
>>
>>40647269
Were you at the gym for 6 straight hours?
>>
>>40647481
2.5
>>
>>40647167

What PPL routine would you recommend?
>>
>>40646206
Can anybody tell me if this is a good routine?

Monday
Overhead Press 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight
Pullups 5x15
Dips 5x10
Dumbbell shrugs 5xfailure
Lateral raises 5xfailure

Tuesday
Deadlift 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight
Good Mornings 5x15
Hanging leg raises 5x10
Crunches 5xfailure
Oblique crunches 5xfailure

Wednesday
Barbell curls 5x10
wrist curls 5x failure
reverse curls 5x10
Pulldowns 5x10
Hammer curls 5Xfailure
Calf raises 5xfailure
30 minutes of cardio

Thursday
Bench Press 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight
Dumbell bench press 5x15
Dumbell Row 5x10
Lat pulldowns 5xfailure
Incline Bench 5x10

Friday
Squat 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight
Leg Press 5x15
Leg curl 5x10
calf raises 5xfailure
Leg extensions 5xfailure

Saturday
Wrist curls 5x failure
Crunches 5x failure
Pulldowns 5x failure
Barbell Curls 5xfailure
Oblique crunches 5xfailure
45 minutes cardio

Sunday
Stretching
30 minutes cardio

Is this okay?
or am I over training? I used 3/2/1 triumvirate as the base and added some isolation and cardio.
>>
what the fuck is this thread
>>
>>40647167
>Why no barbells tho
Expensive bra, homegym for lyfe

Also, fairly overrated. A set of DBs lets you do a lot more than a BB with weights.
>>
>>40647602
over training isn't a thing but your routine is ridiculous
>Day1
shoulders back, tri / chest, traps, shoudlers
>Day3
bis, WRISTS??, WRISTS??, back, bis, calfs, cardio
>day 4
chest, chest, back, back, chest

it's all over the place.. you exercises 7 days a week and you accomplish less than if you just did a 5-day and a day of cardio
>>
>>40646206
going for marines and my ssgt gave me this bs but i gotta try
>monday foam roll 5 min, 1 set box jobs 20, leg raises3/20, barbell squats 5x5, russian twist 3x20, barbell hip trust 3x12, in and outs 4x15, calf press 4x12, windhseild wipers 3x15, 1 hour run wlk jog, 40 stationary squats 4 more calf raises
>tuesday 30 minute bike, lat pull down 4x15, pull ups 4x20, cable pulls 4, bent over 4x15, back extension 4x20
>wednesday 45 minute stair master pushups 3x20, bench press 3x20, chest flys 3x20
>thursday 15 minute jog, 20 sets of sprints, entire core workout i dont want to write, squats pull ups and lat pull down and dips
>friday, 30 mintue run, curls 4x20, tricep rpess 4x20, dumb bell curls 4x20, dips 4x20, cable curls 4x20
>saturday i get to fuck my gf for cardio and do 100 crunches and 50 pushups
>sunday i can suck my own cock for stretches and rest finally before i rape myself monday.
>tuesday
>>
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>>40647699
same dude i did this for one week so far and idk which is worse moday or the 45 minutes on stair master.
>>
>>40647604
Progress, anon.
Progress.
>>
>>40647656
Well the idea was to hit body parts that are not included in the program at least twice a week.
Also I include three days of cardio because I want to get better at running.
What would you suggest with this in mind?
>>
>>40647613
Barbells and plates are cheaper than dumbbells pound for pound

Twelve 45s, two 25s, two 10s, two 5s, two 2.5s, and an Olympic bar is cheaper than dumbbells from 10 to 120.
>>
Looking for help finding a good hypertrophy PPL. Plateaud at my current level of strength and kind of mentally drained from it, so looking to get aesthetic for a while before returning to strength.

Any suggestions on an aesthetic routine? I've been suggested "A PPL of some kind", but nothing specific. Other suggestions also welcome.
>>
>>40647473
Do a beginner program.
You might fuck your progress.
Stick to six exercises Max.
>>
>>40647699
>bench press 3x20

Correct me if I'm wrong but wouldn't less reps replaced with additional weight be a better workout. Maybe add two sets and have 5X10,8,6,5,3. And go up say 10% each time.
>>
>>40647827
thats what i thought but ssgt told me to try it and ill be honest it tuckers me out. probs gonna give it a month though before i switch to graduated workouts, but i definetly felt it when i was doing it.

>MFW on the last rep and wanna let go to crush my windpipe and die
>>
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>>40647760
>Twelve 45s
Oh baby.
>>
>>40647776
No.
Progress has been fairly linear. I'm not gonna change anything until stuff stops working.
>>
>>40647774
Pls reply
>>
>>40647869
8 months in, btw
>>
>>40646206
Monday:
Squat 5x5 (~85% of 5RM)
Deadlift 3x2-3
Snatch-grip deadlift 3x5-6
Bench 2x8-10

Wednesday:
Bench 5x5 (85% of 5RM)
Bent-over row 4x8-10
Strict Press 3x8-10
Facepull 2x15
Chin-ups 2xF

Friday:
Squat up to 5RM
Deadlift 1x5
Front Squat 5x3
Romanian Deadlift 3x5
Power Shrugs 3x5

Sunday
Bench 4x3
Weighted chin-ups 4x5 (reverse pyramid)
Push press 3x3-5
Bent-over row 3x8-10 (lighter than Wed)
Facepull 2x15

Lateral raises 1 or 2 days a week whenever
>>
>>40647850
Out of curiosity, what are you benching with you do 3X20. I did 135 for a single set of 20 the other day and about died. Also, just saw you're joining the marines. Good luck with that! I'm headed for the army. I wonder how much of /fit/ is only here because of the military?
>>
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>>40647972
lol i used to do b and pol but now i mostly do fit nowadays. but for me i have to pump out 3 sets so depending on how i feel i swing between 115 and 125, but first time i did 135 i attempted and realized my mistake on the other two sets.

>mfw i couldn't barely got 12 reps at 135 on the 3 set
>>
Found this routine online, seems to be a popular PPL:

Push (Chest/Triceps/Shoulders):

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):

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

Raaaaaaaaaaaaaaaaate, maybe add Deadlifts to pull day?
Thread posts: 36
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