What is a typical normie workout routine?

>>40985310
Curls and Bench.

>>40985310
Gril on the left is a qt. Right looks like a fucking hog.

>>40985342
Confirmed faggot. They're both on point m8

>>40985333
Came here to post this. You forgot a few things though.

>take a selfie of DYEL body for inspirational social media post

>>40985342
both of them look good in this picture, but outside of this one picture they're both nothing special

>>40985346
wrong

Squatting in the smith machine, 20 different ab exercises, curls

File: right.jpg (108KB, 640x640px) Image search: [Google]

108KB, 640x640px

>>40985333
>>40985348
Rep and set schemes? I'm kinda serious. I wanna incorporate normie shit into my usual routine to see what happens.

>>40985342
Right wins you big faggot.

File: hair twist.png (786KB, 1124x906px) Image search: [Google]

786KB, 1124x906px

>>40985374
>1 set consisting of as many reps as it takes to failure

>>40985374
Your taste is shit, you will never make it. Hogfucker

>>40985393
Ana Frank the lost vlogs.

>>40985374

8-12 reps obviously. You never see nromies work out their brosplits?

>>40985310
Put it this way; what is a typical anti-normie workout routine?

>>40985310
Bench
Lat Pulldown
Tricep pushdown
Curls
Decline situps

Leg day is
Leg press
Leg extension
Hamstring curl
Social media posting about ebin leg day

Set and rep schemes are completely random, as are the chosen weights.

File: paddle.jpg (76KB, 750x750px) Image search: [Google]

76KB, 750x750px

>>40985435
I go to the gym when it's empty because of my crippling anxiety :_:

File: ag-bounce.webm (700KB, 854x480px) Image search: [Google]

700KB, 854x480px

>>40985435
Chad does brosplits in between eating pizza and banging Stacy/your oneitis.

>>40985419
>tfw you'll never live in a hidden apartment with Anne Frank

>>40985461
weird boner

File: ag-mirrorbutt.webm (2MB, 1920x1080px) Image search: [Google]

2MB, 1920x1080px

>>40985468
Why would you have a boner?

>>40985461
i heard this person is male.any truth to that ?

File: 1489804005795.png (2MB, 1920x1080px) Image search: [Google]

2MB, 1920x1080px

>>40985503
That is totally a guy.

>>40985522
then its intriguing. whats hes name ?

File: agloli.jpg (571KB, 855x1600px) Image search: [Google]

571KB, 855x1600px

>>40985532
Absolutely positively a boy.

>>40985310
Drop sets xF

>>40985455
I go to the gym when it's empty because I'm xenophobic

>>40985485
Holy dat ass

No normie does serious lifting. Normies do curls, rubber band pulling, push ups, stuff like that. Nothing hard ir heavy.
Also, running and biking for legs lol.

File: 1490264507678.jpg (110KB, 566x501px) Image search: [Google]

110KB, 566x501px

Day 1
>bench
>incline bench
>overhear press
>incline bench
>rope pull downs
>side lateral raises
>shrugs

Day 2
>bent over row
>face pulls
>cable row
>cable pull down
>inner/Outer bicep curl with barbell

Day 3
>squat
>leg press
>leg extension
>leg curl

t. the most normie shit ever

>>40986739
>Normies
>Squatting

File: 1474833272263.jpg (144KB, 500x500px) Image search: [Google]

144KB, 500x500px

>>40986739
>fredo

>>40986739
>not fairy bread

File: mario.png (575KB, 1324x992px) Image search: [Google]

575KB, 1324x992px

>>40985310
Girl on right doesn't shave her legs in the winter and definitely plans to balloon up in weight once married/first child.

Left is ideal.

>>40985532
Threemilk t. Lives in IL

>>40985310
Brosplits
Hell, my instructors at my gym hand out brosplits to beginners
Fucked up stuff

File: 1424327688654.jpg (25KB, 641x530px) Image search: [Google]

25KB, 641x530px

>>40986739
>squat

>>40985310
>normie
>routine

>>40987745
hey, thank you

Back/bi day, chest/tri day, quarter squat/ab day.

My old roommate did this routine, had been "lifting" for a couple years, and I surpassed him on the bench in 9 months as a beginner

Cable machine shit and curls with the occasional bench and leg press.

M- chest day
Flat barbell bench
Flat Dumbell bench
Decline Bench
Dumbell flyes
Cable flyes
Dips
(no incline because "it feels weird and hurts my shoulder")

T-back day
Every once in a while deadlift 185 with awful form
Half rep pull ups
Lat pull downs
Seated rows
Dumbell rows
Dumbell lawn mowers
T bar rows
Shrugs

W- shoulder day
All presses with dumbells
Lateral, frontal, and rear delt raises
Weird ab workout

T- legs
Skip this, if not then do
Quarter squats
Leg press
Leg curl
Leg extension
Calf raise machine with the most weight barely moving at all

And finally the most beloved normy day

F- arms
Everything 3x12
Do every type of curl known to man
Then do Tricep pull downs with the rope

Abs occasionally, also run in the treadmill at max speed for 30 seconds when you want some cardio. Increase weight every workout, don't care about form

>>40985310
UPPER/LOWER BODY SPLIT
DAY ONE: UPPER BODY (STRENGTH) - Rest Period: 2-3mins
• Flat Bench: 6x6
• Pendlay Rows: 4x6
• OHP: 4x8
• Tricep Pushdowns: 4x10
• DB Alternating Curls: 4x10
DAY TWO: LEG DAY (STRENGTH) - Rest Period: 2-4mins
• Squats: 5x5
• SLD: 4x6
• SL Leg Press: 3x8
• Hamstring Curls: 3x8
• Calf Raises: 5x10
DAY THREE: UPPER BODY (HYPERTROPHY) - Rest Period: 1.5-2mins
• Incline Bench: 6x6
• Flat DB Press: 4x8
• Cable Flys: 4x8
• Neutral Grip Chinups: 5x6
• Seated Rows: 4x8
• Face Pulls: 4x8
• Tricep Pushdowns: 4x10
• Cable Curls: 4x10
DAY FOUR: LEG DAY (HYPERTROPHY) Rest Period: 2mins
• Squats: 6x6
• Walking lunges: 4x10
• Leg Press: 4x10
• Leg Extensions: 2x10
• SLD: 5x10
• Hamstring Curls: 4x12
• Calf Raises: 4x10
DAY FIVE: UPPER BODY (SUPERSET DAY) Rest Period: 1-1.5mins
• Incline DB Bench: 3x12
• Seated DB Press + Side Raises: 3x15
• Face Pulls + Side Raises: 3x15
• Cable Curls + Rope Press: 3x15

>>40987799
a friend of mine has been going to the gym way longer than I have. I was asking him what kind of weights he is lifting.
>this and that, I switch it up
He actually goes to the gym and just does different machines without any plan whatsoever.

File: 1490086515135.gif (2MB, 330x166px) Image search: [Google]

2MB, 330x166px

>>40985310
>Michigan state

>>40985454
This is by far the most accurate

>>40985310
look, im only here for the set of pics or rights so let's make this quick and sauce me up

>>40985346
You must be smoking crack right is way more feminine

>>40985342
It's the nose aye?

See that's the problem with white women. They either look like pigs or goblins.

Hard to find that golden ratio in between.

ITT PIGFUCKERS

>>40986739
you forgot behind the neck press

>>40985342
faggot confirmed. The one on the right is a qt3.14. woodbury/10.

she looks better than the manjaw on the right.

>>40985374
Do Coolcicada's PPL program. In addition add Deadlifts on pull day. Do it for 6 days/wk for 6 months. Eat big and sleep. Get yuuge.

>>40985455
who this qt?

>>40988347
Whats wrong with michigian state t.non-burger

File: 1488597522894.png (85KB, 1159x3744px) Image search: [Google]

85KB, 1159x3744px

Typical normalfag routine you say?
>first time in the gym
>benches your ORM for 15 reps
>goes to your house and fucks your bitch

>>40990104
michigan girls are easy

also go wolverines

t. uofm fag

>>40985342
pointy elbows too

File: ag-mirrorbutt2.webm (2MB, 1920x1080px) Image search: [Google]

2MB, 1920x1080px

>>40986706

>>40985454
This is correct
Source: me and my friends in high school

>>40985454
about this.

usually some form of PxxPxx(L), but bench is the only compound they use and they use machines instead. some use the smith machine on (leg day) but nobody does real squats because they don't want "trex legs".

>>40986739
>normies
>The Press
"no"

>>40986739
>>bent over row
I've literally had normies flock to tell me that pendlay rows look 'scary/dangerous/painful/hard' (those are all synonyms for normies).

Every single one of those fucker had several excuses why he can't do barbell rows from the ground, but I've seen some try to imitate the movement, while doing something that looked like shrugs mixed with minimum ROM upright rows, because it's 'safer that way'.

File: 1490851193575.png (19KB, 700x600px) Image search: [Google]

19KB, 700x600px

So what are some NON-NORMIE moves then?

Pic related is what I've been doing and seems pretty damn Normie

>>40991833
>So what are some NON-NORMIE moves then?
full rom high bar squat
pendlay row with your bench press weight

>>40991867
>full rom high bar squat + pendlay row

Ah word, can't do BW pendlay but I do those and high bar squatz

>He doesn't do twisters
>He doesn't do kickers

https://www.youtube.com/watch?v=tAAAbwEtZRo

File: IMG_4189.jpg (276KB, 1200x1200px) Image search: [Google]

276KB, 1200x1200px

Most normie routine I've seen is PushxPullx""Leg""xx

All rest periods are either 10 seconds or 5 minutes. No in between.

Push-
Arched back overhead press with dumbbells 3x7
Bench (ass 1ft above the bench) 3x5
Decline dumbbell bench (clank DBs together as loud as possible) 3x10
Overhead tricep extensions 3x10
"""Cardio""" on stationary bike (no resistance)

Pull
Cable curls FxF
Dumbbell curls FxF
EZbar curls FxF
Hammer curl FxF
Barbell curl 1x3 ("they hurt my arms")
Bent over DB rows in 2" from mirror 3x10
Smith machine shrugs (mainly move neck back and forth) 3x10
Random pulldown machine work ???x???

Leg
Smith machine squats/quarter ROM highbar 2x5 ("yeah its just my ankle and I don't want to hurt my knees")
Flailing, aggressive leg extension 3xA lot
30lb lying leg curl 3x10
Bouncy seated calf raises 3x???
A 135lb dead lift once
"Creative" ab work FxF

>>40988225
>>40986739
>normies
>doing an upper/lower or P/P/L split rather than a bro split
These are not normie splits.
>>40985435
>>40985454
>>40987784
>>40987799
>>40988142
>>40988212
These are normie routines.
These are not normie routines

>>40985310
I went to Michigan State, got into drugs fucked me up

Not gonna lie that girl on the left looks alot like my cousin...

>>40985310
"Going running", treadmills. Especially when also coupled with fad diets or fasts

>>40985342
Aaaand both of them would laugh in your face if you even dreamed of talking to them. Lmfao.

>>40986739
>normies
>overhead press
>shrugs
>bent over rows

altough for some reason everyone pretends to like squatting now

I actually saw a normie deadlift at my gym today.

Then I saw him OHP in the squat rack with bad form.

Why do normies do this.

RRRRREEEEEEEEEE

>>40985419
lmao

File: Quasimodo-quasimodo-18873156-960-536.jpg (44KB, 960x536px) Image search: [Google]

44KB, 960x536px

>>40985342
Girl on the right kind of looks like quasimoto desu

File: ag-facepalm.png (688KB, 1003x878px) Image search: [Google]

688KB, 1003x878px

>>40993724

>>40985310
bench
incline bench
decline bench
bench
leg ego press
bicep curls
hammer curls
cable curls
crunches
sit ups
ab machine
hanging leg raise
bench
shrug
v squat machine
chin up
row
row some more
row again
and row again
shadow boxing 10xf

>>40985447
Zercher deadlift

Chest/Tri
Bench/db
Incline DB/barbell
Cable Crossover
Pec Deck
Cable Rope Extensions
V bar extensions
Throw in some extra sets of crossovers or decline bench

Back/Bi
T bar row
Lat Pulldowns, maybe pullups
Cable rows, maybe db rows
Reverse Pec Deck, maybe rear delt flys
V bar lat pulldowns/straight arm pulldowns
bicep curl
hammer curl or something similar
shitty deadlifts once in a while or smith shrugs/80lb db shrugs

Legs/Abs
Leg Press/Hack squat/terrible form squats (most likely a plate squat)
Leg Extenions
Leg Curl
entire stack for calf raises
random situps/leg raises/crunch machines
skip this day as well

Shoulders
dumbbell seated press, skip standing barbell OHP and do it seated if u want a change, half reps as well
front raise
lateral raise
optional rear delt fly
cable lat raise
upright row

Arms
any cable tricep extensions with cable biceps
finish with shitty form cable kickbacks and cheating cable curls

3x8-12 for every movement, add weight whenever it feels easy and dont make any progress past noob gains

Bench max-155 (bounce off chest/spotter)
Squat max-185 (half rep or just skip it u dont squat anyway)
Deadlift max 195 (round your back)
OHP max- could be anything really, normies never do this (95)

>>40985310
Nothing because normies don't actually go to the gym. Well maybe every third January they do.

Like 15-20% of the adult US population reports going to the gym regularly to lift weights. Of those I bet half consider once every other week regular.

Going to the gym 3-6 times a week for 60-120 minutes consistently for an extended period of time (>6 months) is just not something a normie does with their time.

>>40990025
Girl on the right in OP pic

>>40988225
Wtf is wrong with this routine? You'd get results from it

>>40985454
Shockingly accurate down to the ebin leg day maymay.

>>40985348
>stand infront of the gym mirror with his shirt off
>"I've been through a lot these last 9 months and I'm proud of the progress I made. I cut out the bad people dragging me down and accomplished a ton of goals. This year is going to be my year and this is only the beginning. #FollowMeOnMyJourneyToGreatness #InstaMuscles #Goalz #Greatness #Limitless

File: ag-concerned.png (859KB, 1170x976px) Image search: [Google]

859KB, 1170x976px

>>40995087
This is eerily similar to the posts I see on normiebook. Are normies everywhere the same or something?

>>40985333

this pretty much. then probably add dumbell press + some machines and some ab workout.

>>40995124
>Are normies everywhere the same or something?
yes, that's the whole deal about being normie, they don't think for themselves, they just repeat shit hte media feeds them

>>40985333
Normies squat now since "skip leg day" became a meme.

>>40996379
then we actually did some good with that

File: ag-derp.png (1MB, 1920x1080px) Image search: [Google]

1MB, 1920x1080px

>>40995138
>>40995265

This is concerning. I assumed normies would have different habits by region or country.

>>40996428
am i gay for wanting to fuck that... thing boy girl whatever it is... just fucking grab it, make out with it really agresively stick my fingers in its mouth, then put her on her knees, force her to give me oral pleasure and then finally just rape her little boi hole, rape her so far inside it and explode in his intestines. am i gay for this?

File: ag-tada.webm (173KB, 854x480px) Image search: [Google]

173KB, 854x480px

>>40996442
That's a jewess.

>>40996466
wait i dont get it, its a girl?

File: ag-fallback.webm (365KB, 854x480px) Image search: [Google]

365KB, 854x480px

>>40996507
Sorry, gayboy. It's a grill.

>>40996531
then ill impregnate it, guess im bi

>>40985310
>girl on left
someone you can totally chill with and date long term
>girl on right
parties way too much and is good for nothing but sex

>>40996573
halo effect

>>40990223
lol why would he let chad beat him up like that
what an idiot

>>40985454
>bring normie friends to gym
>they just sit on the leg extension machine while putting me squatting on their stories

File: ag-eyerub.webm (750KB, 1920x1080px) Image search: [Google]

750KB, 1920x1080px

>>40996549

>>40996573

They're both sluts Anon