Post your routines!

>>41115842

This takes about 1 h 45 min

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>>41115842
Thats fucking crossfit tier GET OUT!

>>41115842
A x B x C days

http://www.buffdudes.net/2014/04/3-day-workout-split-routine.html?m=1

>>41115971

I think I get a very good balance between Power (Neural adaptation), hypertrofy (muscle adaptaion) and conditioning (mitochondrial adaptation). Why is everything just one or the other?

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>>41115842
>Deadlifts 5x20 light sets

>>41116037
Anon san, walk left side of tbe road, safe. Walk right side, safe. Walk middle, sooner or later, get squish just like grape. Here, lifting, same thing.

>>41115842
What the actual fuck is this garbage? Read the sticky you unlifting mongoloid.

>>41116037
If you can do all big compound movements on the same day and have still enough gas in the tank after that to do some faggot-ass circuit, you're very probably still using babby weights, which makes your contribution useless.

>>41116241

I add weight linearly. Been working out for 7 months and have a 170 kg deadlift for 3x3, 55 kg ohp for 3x3, my bench is lacking but it still adds. If i started with bench I would maybe hit greater numbers some day.

5x5 bench
3x5 100% squat
3x10 dumbbell row
3x10 SLDL

3x5 press
5x3 power clean
3x5 weighted chin ups
3x5 80% squat

3RM bench
3RM deadlift
3x10 triceps
3x5 90% squat
hill sprints

>>41116032

Nice :)

It is just SS basically with added rows, and 3x3 ohp added on the same day. Chins and dips every day, except dips are split into cable and skullcrushers instead; for maximum rom and easier on the CNS after hard DL session.

Then some added shoulder work for pump and fluff, presumably with lighter weights.

It's a pretty okay beginner-intermediate program.

>>41115842
Mon
Superset
- DB Side Raises 3x10
- Calf Raises 3x5 (heavy)

Superset
- Machine Side Raises 3x5 (heavy)
- Leg Press Calf Raises 3x10

Superset
- Cable Side Raises 3x10
- Cable Single Leg Calf Raises 3x10


Tues
- Weighted Suspended Pushups 3x1min
- Handstand Pushups
- Clap Pushups
- Triangle Pushups


Wed
Superset
- Squats 3x20
- Kipping Pullups 3x20
- Farmer Carries 3x2mins (lighter set)

Superset
- Leg Extensions 3x20
- Hamstring Curls 3x20
- Thigh Squeeze 3x20


Thurs
Superset
- Chinups 3x5 (heavy)
- Incline Situps
- Ab Wheel

Superset
- Cable Crunches 3x20
- Mountain Climbers 3x20
- Hanging Pullup Leg Raises 3x20


Fri
Superset
- Skipping 3x10mins
- Bagwork 3x10mins
- Barbell Calf Raises 3x20
- Single Leg Calf Raises 3x20


Sat/Sun - 45 minute jog

>>41116292

*It is excelent, I would just switch the push and pull days, and add deadlifts again on leg-day.

A
Squat 5x3 up
OH BB Press 5x3
Deadlift 5x3
Bent Over DB rows 6x3
Standing Calf Raise 12-16x3

B
BB Bench Press 5x3
Db shoulder press 8x3 light
Pendlay rows 8x3
Db flyes 5x3 light
Lat pulldown 5x3
Rope tricep pushdown 10x3
Lat pulldown - 5x3

Every end of workout I do moderate bicep/forearm work.
During rest days I do 30 min. cardio.

Been lifting for 3 months, what should I modify? Is it better to go push/pull/leg, or maybe a more traditional/proven routine?

>>41116327
should leg day DL's be conventional?
abd whats the reasoning behind switching push and pull?
also how would a prowler push or tyre flip look on upper day instead of yoke. since i yoke on push day i figure heavy prowlers would be good. is 1.5 body weight @ 20 meters for 5 sets any good

I've been digging kinobody style workouts but i modified his workouts to hit more legs so: AxBxAxBxA. My big lifts are done reverse pyramid style and isolation work is done standard pyramid style. RPT basically means start with heaviest weight for reps 4-6 and then drop 10% of weight off and rest 3mins between each set. standard pyramid is same weight for all sets and 15-25secs of rest between each set. I'm focused on getting stronger with aesthetics. Each workout usually ends up being 60 minutes long

Workout A: Chest,shoulders,triceps,abs
>Incline/flat bench press 3 x 4-6,6-8-,8-10 (RPT)
>OHP 3 x 4-6,6-8,8-10 (RPT)
>Tricep pushdown/skull crushers 12,10,8,6,6,6 (SPT)
>Lateral raises 12,10,8,6,6,6 (SPT)
>abs crunches 12,10,8,6,6,6 (SPT)

Workout B: Back and legs
>Weighted pull ups 3 x 4-6,6-8,8-10 (RPT)
>Deadlifts or squat (i alternate between these 2 for each B workout so i squat and dl once a week) 3 x 4-6,6-8,8-10 (RPT)
>incline bench dumbell curl 3 x 4-6,6-8,8-10 (RPT)
>cable rows 12,10,8,6,6,6
>rear delt flies 12,10,8,6,6,6
>rope bicep curl 12,10,8,6,6,6
>calves standing or sitting (i alternate) 12,10,8,6,6,6

pls rate i need some feedback bros

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>>41116389
>16 sets of 3 reps calf raises

>>41116488
>>41116488
I got everything backwards.

Workout A
3x5 Front Squats
3x5 Bench Press
1x5 Deadlift
2x5-8 Dips
3x20m Farmer's Walk
Core Work

Workout B
3x5 Squat
5x3 Power Clean/Press
3x5 Pendlay Rows
3x5-8 Chinups
3x20m Farmer's Walk
Core Work

AxBxAxx
BxAxBxx

Work outs start with 10 minutes cardio (A: Rowing, B: Biking).
Core Work is: Leg Raises, V-snaps, Planks, all 3xF
Accessories: Back Extensions, Calf Raises.
On off days I either swim or rock climb, except sundays.
After my workout I sauna.

>>41115842
you don't even remotely know what you're doing

A:
Bench press 5x5
Decline bench 5x5
Incline bench 5x5
Lat Pulldown 3x8
Cable rows 3x8
Overhead barbell 3x8
Squat 3x5
(Increase bench by 20 pounds every set to 275, but can't lift that 5 times)

B:
Dumbbell flies 3x8
Barbell curls 21x3 (7 full, 7 90°, 7 full)
Decline skullcrushers 3x8
Cable tricep extensions 21x3
Squat 3x5
Deadlift 4x5
Leg lift 3x12
Dumbbell curls 5x5

I need more core and leg exercises. I'm an amateur but I got from 235 bench to 275 bench aonce January.

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and i add some lateral raises here and there

>>41116218
rooskie?