Alright guys after a year and a half of dieting I'm finally down to 172lbs, 6'. I'm on the last 5lbs or so of weight loss but I want to get a head start on creating a lifting routine for the summer.
I'm lifting on a bench from home. I have an Olympic bar and plenty of weights for my DYEL ass so I'm able to hit the big 3 as well as OHP. Also have a pull-down and leg raise/extend attachment.
I've never created a routine before but I've spent all morning reading about crafting my own.
If I had a camera I'd post a pic of my current body, but I don't. Sucks. Pic related is what I have so far.
do SS you dumb faggot
>>40935657
SS is a meme
take out leg extensions and do lunges instead.
>>40935693
sage
>>40935708
Thanks, any suggestions for chest exercises. Maybe incline bench? I'm not really sure what to add there.
>>40935734
>>40935734
Incline DB Bench yeah
And would add weighted dips somewhere great for tris and chest
>>40935976
I don't really have any where to do dips I'll have to make something.
>>40935993
You dont have to do them, just a suggestion.
You could use 2 stools if you have any and wear a backpack and add weights to it.
>>40936018
Yeah, no, dips are fucking awesome and I forgot about em. I removed military bench from day one and replaced with dips. Was going to move military to day 5 but thats already got plenty of shoulder volume.
Its been a really long time since I hit the gym. I did a ton of p90x while I was losing weight, though. So I kept a lot of muscle mass.
I would take out either pull ups or chin ups since both hit lats already (i prefer doing pull ups), and add bent over row to hit your mid back
>>40936158
Actually in your case, since you are doing biceps on that day, keep the chin ups.
>>40936158
>>40936181
And change the order
Do DL first, then bent over row, then chin ups, then your curls
>>40936158
Oh fuck yeah. Nice thanks.
I was thinking of adding an Ab / Forearm day on day 6 or 7 and only doing Forearms once every other week. Thoughts? I feel like I'm lacking volume.
Change the order on chest too, you dont want to do your tris first then do incline and press, it will make it difficult.
>>40936222
>>40936201
So put tris lastish?
>>40935636
Shitty frequency, it's trash. Read the Sticky, read SS (the book), do SS
>>40936213
I usually hit abs and forearms right after my lifts, in your schedule i would hit forearms on lifting days and do your abs on your cardio/rest days
>>40936249
yeah
>>40936265
Great advice. Good lookin out.
>>40936253
Nah, I want to make my own routine tailored for me.
>>40936294
All the "areas" got fucked up from switching everything around, ofc.
>>40936294
You have no experience nor knowledge, you have no right to make your own routine. Also you're not some kind of special specimen who needs a routine tailored specifically after his needs
>>40936354