/routine/ - Routine General

>>41127756
you mean youre a man with hips? i dont think you can exercise bones away dude

>>41127756
running alphadestinys naturally enhanced program.
been on it for 2 months and made significant progress
>inb4 alex pls go

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>>41127756
Should I even bother doing more than 5 reps?

>>41127832
Do you have pics? Do you also have womanly hips?

>>41127832
Does someone have a torrent or mega link?

>>41127756
train your lats and obliques

>>41127756
A
Squat 3x8/5x5/3x3/4x1 Periodized
Deadlift 5x5
chinups 3x3 attempts followed by negatives 3x8
Rows 3x8/5x5/3x3/4x1 periodized
alternate between the order in which chinups and rows are done
B
Bench 3x8/5x5/3x3/4x1 periodized
OHP 3x8/5x5/3x3/4x1 periodized
Dips 3x8-12 assisted
alternate the order with which bench and ohp are done

periodize such that 3x8 failure + 1 day to try again = switch to 5x5 at that weight and so on.

I've been thinking about switch it to abxabxx but gym/work hours conflict

>>41128046
Yeah I get that, but I mean a full routine. Also progress pics of guys with the same problem would motivate me.

I'm thinking about running stronglifts5x5
Y/N

>>41128109
alphadestiny novice program is strictly better, aswell as jason blaha ICF

>>41128001
yeh i have some nice tuff hips. why dat mater

>>41128143
Because I don't like mine and need motivation, so upload progress pics pls

>>41128160
big hips r good man what u on about

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>>41127756
quick /rundown/ on the riddleman
>Smith machines bow to the Riddlemaster
>In contact with LA Times crossword editor
>Possess calculator-like abilities
>Control calorie intake with an iron but fair fist
>Own puzzles & skateboards globally
>Direct descendants of the ancient youtuber blood line.
>Will bankroll the first cities in Mars San Fransisco (Scooby's Workshop will be be the first gay bar)
>Own 99% of Sudoku editing research facilities on Earth
>First designer rubiks cubes will in all likelihood be Scooby cubies

I've been doing something similar to this for the last ~12 weeks and had good results with it.
but progress is slowing down.

Day 1
Workout A
Exercise Sets Rep Goal
Squats 3 25
Bench Press 3 25
Barbell Rows 3 30
Still Leg Deadlifts 2 20
Seated Arnold Press 3 30
Skullcrushers 2 20
Dumbbell Curls 2 20
Calf Raises 2 30
Plank 2 60 sec
Day 4
Workout B
Exercise Sets Rep Goal
Deadlift 2 15
Overhead Press 3 25
Leg Press 3 45
Pull Ups 3 AMAP
Incline Dumbbell Bench Press 3 30
Cable Tricep Extensions 2 20
EZ Bar Curls 2 20
Leg Curls 2 25
Decline Weighted Sit Ups 2 10-25*


could you recommend me a good 2 day workout ?
2 days just work so much better for me and I think my goals are quite achievable with it.

but most 2 day workouts I find seem gimmicy

simlpe and compound move heavy would be nice

I'm also on a 2 day workout latley but I kinda made it up as I went.

could you guys tell me if it's completly off or if I should add something ?

I do rep goals ,big lifts are 3>25 and smaller lift 2>20

A

ropeskipping
squat 3 25
bench 3 25
curls 2 20
militarypress 3 25
skullcrusher 2 20
high pulls 2 20
shrugs 2 20


B

ropeskipping
Deadlift 3 25
bench 3 25
curls 2 20
Pullups 3 AMA
cable pulldowns 2 20
shrugs 2 20

it's kinda samey but I feel like I can focus better on similar / same movements.

I've just started a greyskull lp routine that I've customised for my goals. Mainly the edition of pull-ups cus I want to get really good at them.

I think there might be a bit too much pulling compared to pushing but I really want to get a stronger back cus mines lacking. Any advice is appreciated.

Monday:

3x5+ Bench/OHP + Lat Raises (alt)
3x5+ Rows/Chin-ups (alt)
3x5+ Squats
3x10+ Dips
Pull-ups
Calf raises
Leg raises

Wednesday:

3x5+ Bench/OHP + Lat Raises (alt)
3x5+ Rows/Chin-ups (alt)
1x5+ Deadlifts
Pull-ups
Reverse crunches
Cable twists

Friday:

3x5+ Bench/OHP + Lat Raises (alt)
3x5+ Rows/Chin-ups (alt)
3x5+ Squats
3x5+ Close grip bench
Pull-ups
Calf raises
Sit-ups

——————

I haven't divided the days and workouts up yet, so maybe a bit of guidance would be nice but this is what I've got so far.

A B L x C D x

A/C – Abs, Biceps/Triceps, Shoulders
Preacher Curls 3x10
Incline Hammer Curls 3x10
BB Curls 3x10
Triceps Pushdowns 3x10
Triceps Extensions 3x10
Standing BB Overhead Press 5x5
Seated DB Overhead Press 5x5
Alternating Hand Landmine Press 3x10
Delt Raises 3x10
Reverse DB Flys 3x10
Generic Ab Exercises

B/D- Abs, Lower/Upper Back, Forearms, Chest
T-bar Row 3x10
Bent Over Rows 5x5
Wide Grip Pullups 3xF
Facepulls 3x10
Deadlifts 5x5
Goodmornings 5x5
Weighted Back Hyperextensions 3x10
Farmers Walks
Static Holds 5xF
Fat Grip Deadlifts 3x10
Flat Bench 5x5
DB incline Bench 3x10
Cable Flys 3x10
Generic Ab Exercises

L- Legs
Squats 5x5
Seated Calf Raise 3x10
Sled Drag
Leg Curls 3x10
Leg Extensions 3x10
Hip Ad/Abductors 3x10
DB Lunges 3x10

X- Rest

>>41129455
Are you saying that A/C exercises would be divided between two days? Same for B/D?

>>41128109
no stronglifts
candito linear is pretty good

>>41129491
yeah, A/C and B/D exercises would be divided up into like a Monday/Friday for A/C and a Tuesday/Saturday for B/D i just haven't got that far in making the routine yet.

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I recently went on testosterone replacement therapy and taking sarms.

Workout 1

Bench press - 3
Bent over BB row - 3
Assisted pull-up - 2
DB shrugs -4
Cable chest fly - 3
DB incline press - 3


Cardio 1

HIIT - 20 to 30 minutes


Workout 2

BB bicep curl - 3
Tricep pull-down - 3
Back cable row - 2
Arnold press - 4
Band bicep curl - 4
Tricep kick-back - 3


Cardio 2

HIIT - 20 to 30 minutes


Workout 3

Land mine incline press - 3
Bands bench press - 3
Lateral raises - 3
Oblique pulls -3
Forearm curls - 3
Incline push-up - 3
Face pulls - 3


Cardio 3

HIIT - 20 to 30 minutes


Workout 4

Step-up - 3
Squat - 3
Back extensions - 3
Leg raises - 4
Kneeing squat - 3
Tricep skull-crusher - 3

>>41128036
This. I refuse to believe people run Naturally Enhanced. Surely would have found a PDF or somehing by now.

today is upper body day, lads
>5x5 bent over rows, but i'm gonna try seal rows today
>3x5 bench
>2x5 ohp
>rear delt flies
>ab wheel
>neck curls
i'm adding in some light neck work to see if it actually works, since i'm a 16'' necklet