Whats routines you guys currently doing?

>>41255901
Schedule is
>Chest
>Back
>Rest
>Chest
>Rest
>Back
>Rest
Basically Push/Pull/Rest/Push/Rest/Pull/Rest

>>41255953
Where the legs at?

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>>41255958
>training legs
Good one anon.

heavy squats 5x5

rest day

heavy squats 5x5

rest day

2.5 hours of accessory work, full body

repeat

>>41255994
> t rex

>>41255901
5/3/1.

Legs/back/biceps
Chest/triceps/shoulders/core
Rest
Legs/back/biceps
Chest/triceps/shoulders/core
Rest
Rest

>>41255994
man that's fucking stupid
>>41255953
the optimal routine for aesthetics as long as you wear long pants or don't have genetically stick thin legs

easy as fuck

Mon/Thu: Shoulders/Chest/ Wed: Rest. Tue/Fri: Back/Legs

PHUL

Jonnie Candito 6 week program

>>41256053
Same, just did 1st day of week 2 and I hated the squats

>>41255901
Starting strength.

monday
2x5 squats
2x5 bench
3x5 light deadlift

wednesday
5x5 heavy squats
3x5 bench

friday
3x5 heavy squats
2x3 heavy deadlift

sunday
8x5 squats
2x5 bench

>>41255994
bruh

>>41255953
Just start each back day with a squat or deadlift variation + 1 quad accesory and this is legitimiately the GOAT layout for general strength/overall gains.
You even get to throw in some pullups or more back work on the second pressing day if you want to be a true sickunt.

>>41256092
Yeah that's honestly the worst thing of the entire program lol

Stronglifts

>>41255994
I have a shoulder pain currently, I squat with enough volume that I feel like throwing up after, and I do some extra work if I can afterwards.

Chest Back
Arm shoulders
Legs back
Cardio
Chest shoulders biceps
Legs tris
Rest

>>41256117
That sounds pretty good actually.
I neglect squats and deads because of an injury but I've been wanting to ease back into it.
Gonna try it out, thanks anon.

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sun: 45 min hiit cardio (fasted)
mon:45min hiit cardio(fasted) +chest/shoulders
tues: 6mile fasted ruck (35lbs)
wed:6 mile fasted walk + back/bicep/abs
thurs: 6mile fasted ruck (20lbs) +legs
fri:6mile fasted walk + 6mile run
sat: rest
sunday will probably be rest hit legs hard

rate?

texas method but with upper body lifts replaced by 28 free programs 3x a week in med bench. might change to sheiko once i'm used to the volume.

>>41256181

Are you trying to lose weight or you just want to kill all your gains?

Cant decide wether I should do PPL, a bro split or a 531 LP. Looking to make aesthetic gains.

>>41256212
im trying to actually get a 6 pack i dont need to get bigger at my height 5"7 140ish im vascular as fuck for my bodyfat percentage im at like 15 percent or 14 see girls mirin all the time

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Chest and Shoulders
Legs
Arms and Back
Repeat, rest whenever

>>41255901
Currently i will split upper body and lower body. But im still not sure what exercises to include and how many on each muscle group. Its clear for the lower body but for the upper body i dont know if i do bench press and incline DB press just for chest or more stuff.

>>41255901
>Front squat, OHP, Bench, Accessory push work
>Deadlift, BB Rows, Accessory pull work, Core training
>Rest day
>Repeat or swimming day, then repeat

Call me out if it's bs, but it's working for my needs.

>>41256241
Kek the way you typed that shaped a image of a turbo manlet

Either fucking way 45 minuts is overkill and i bet you already lost muscle mass making you try 20 minuts daily

Coolcicada's Push/Pull/Legs Routine any good?
Checked on reddit and apparently nsuns 531 is the hottest shit. Considered it and got the excel then found his instagram and its some skinny fat dyel powerlifter.

>>41256301
lol turbo manlet i dont really care about muscle gains they're good i care more about fitness but i do want to burn the little fat i have left

>>41255901
Looks like she is grunting to release some gas from that ass.

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>>41255901
Mon:
Pushups, Dips, Squat, Lunge, Pullups, Rows

Tues:
Stretch/Yoga

Wed:
Pushups, Dips, Squat, Lunge, Pullups, Rows

Thu:
Stretch/Yoga

Fri:
Pushups, Dips, Squat, Lunge, Pullups, Rows

current:
6'3" 185lbs 15%bf

goal:
195lbs 10-12%bf

>>41255901

Tactical Barbell Fighter Complex for strength maintenance

Running 30-40 miles per week

Swim 2 miles a week

3x Kettlebell/Sandbag condition fuckfests a week

Heavy long distance ruck once every two weeks.

Trying out for the big boys gents

>>41255901
Sex with leotard+tights "fitness" slags like the one in the OP pic x F

>>41255953
No shoulders?

Running the Russian Bear program. Pretty fugging gud m8.

>>41256454
OHP is thrown into push days.
My front delts are big from doing bench incorrectly for a long time.
I don't bother with side delts.
Rear is hit on a back day.

>>41255953
Enjoy being laughed at when you remove all your clothes and look completely rediculous and unsymmetric lmao

>>41256520
Can you use your brain a little, anon?
What if I'm doing all that upper body work to balance out my legs?
What if I got a huge ass and quads from years of actually working them out?
What if I maintain a good size for them from other means?
>insert cope here
Yeah yeah I'm different than you, I know.

Westside for Skinny Bastards 4

>>41256592
Why would anybody assume that? On this board it's 99% more likely that the person has never trained legs before. Can you use your brain a little, anon?

>>41256483
>I don't bother with side delts.

Nick Diaz spotted

>>41255901
Cardio e'r day. All 3x8, add weight weekly.

>Squat
>Bench
>Dead
>Lat pulldown, wide grip
>OHP
>Low wide grip T-bar row
>Cable crunches

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>>41255901
Fucking nice

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>>41256657
Too bad, anon.
You struck out.

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>>41256729
Foiled again by smug anime posters!!

>>41255901

I alternate between the following threes.

Squats, Military Press, Deadlifts

Squats, Bench Press, Barbell Rows

5 Reps With The Bar
5 Reps With Little Weight
3 Reps With More Weight
3x5 Reps of Full Weight

What do you think I should add. I just came back to working out and recovered from 4 weeks of doing nothing.

been doing a modified version of phul for 2.5 months, it's been working great

>>41256592
I have a super similar routine to yours. legs once a week. Glad to hear you're serious. Chest and back is GOAT for aesthetics

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mon - press 5/3/1, close grip bench, dumbbell shoulder press, lats
tue - deadlift 5/3/1, front squat, hammies, abs
thu - bench 5/3/1, incline bench, dumbbell bench, upper back
fri - squat 5/3/1, stiffleg deadlift, hammies, abs

>>41256181
This is a fast track to wrecking your knees. Also, HIIT should be under thirty minutes, if you want to get more work in just up the intensity.

About to start month 3 of Starting Strength. Gained almost 40lbs since beginning. Feeling much stronger too.

>>41255901
A day
5x5 bench
5x5 squat
5/3/1 OHP
5x3 deadlift
5x5 bicep curls

B day
5x5 bench
5x5 squat
5/3/1 OHP
5x5 bicep curls

I go to the gym every other day.

Just doing Arnolds Golden Six. Really straight forward.

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>A:OHP pyramid from light to max then dropset 4-5 rep range
Shrugs or lat puldowns 3x10
Lateral raises 3x10
>B:Bench, pyramid again, chin ups pullups and grip
>C:BB and DB curls with focus on volume
Tri pull downs and close grip bench, lift until I cant use my arms and get incredible pump

I do BAC 7 days a week, workout takes about 40 mins.Also, very limited homegym but I can be consistent.

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Stronglifts 5x5 EoD
Cardio 30 min EoD (want to do everyday actually)
HIIT 30 min Once in a blue moon

I'm trying to get good at cardio for the military. Make sure you go ass to grass on your Squats err'body!

>>41255901
After doing strong lifts and greyskull I kinda combined the two and now have the following schedule with some extra cardio:

A:
3x5 squat
3x5 bench
2x8-10 weighted chins

B:
3x5 ThePress
1x5 Deadlift
2x8-10 Weighted dips

C:
5 kilometers speed mars with 10kgs weight vest

AxBxACx
BxAxBCx

With weightlifting all last sets are to failure.

>>41255953

3 rest days.

Forever small.

>>41255901

Greyskull LP with dips, hanging leg raises, tricep pushdowns as accesories.

Day C:
>Squat
>Hamstring curls
>Leg press
>whatever else i feel like typically calf raises and front squats

Day U:
>OHP
>Incline
>Dips
>Tricep tuggys
>Laddy raises
>whatever else i feel like if i feel like doing more, typically DB flat bench or cable cross

Day C(2):
>Deadlift
>DB rows
>Pull ups
>Rear delt flies
>Face pulls
>Curls
>Hammer curls
>whatever else i feel like typically bb rows, cable rows, heavy rack pulls, farmer's walks or cleans if i have the energy

K day:
>Rest

>chest and tris
>rest
>arms and some shoulder work
>legs
>back and bis
>major shoulder
>back and bis or maybe legs too

I've had good results with it so far would recommend. However traps get a bit overworked

>>41260158
I'm doing something similar.

A:
Bench press 3x8
Squats 3x8
Bent rows 3x8
Curls 3x8

B:
Chin-ups 3xF
DLs 1x8
OHP 3x8
Dips/AB supersets 3x

Always begin and finish with 2x500m on rowing machine. AxBxAxxBxAxBxx

>>41256296
No reason to call you out. If it works for you,that's great. Keep it up !

ABABA
A
OHP 3x12
Flat bench 3x14
Weighted dips 3x10
Lunges 3x10
1hr boxing, 150 reps of ab work after
B
Pull up 5x5
Chin up 3x8
Rows 3x10
Lunges 3x10
1hr boxing, 150 reps of ab work after

Boxing is god tier for cardio and cutting, or in general just shredding that fat off. All you fags should try it.

>>41255901
A
squat
bench
power clean
standing ab wheel progression
chin ups
some bicep stuff maybe

B
squat(skip sometimes)
ohp
deadlift
standing ab wheel progression
dips
maybe biceps.

standard 3 day routine

any things i am missing?

>>41256726
>liking that disgusting lipstick and hair color

>2011+6
>not building momentum

PPL(no rest)

bench
rack bench
incl bench
seated shoulder press
db shoulders
rope pushdowns
cable flyes

deadlift
shrugs
rows
chinups
ez curl 21s
facepulls

squat
clean and press
leg press

>>41255901

Every other or every three days:

>military presses: 5 sets of 8 reps (more or less reps, depending)
>5 sets of 4 pullups (or 3 if I can't)
>slowly getting back into squats, a few sets of 10 reps
>5 sets of pushups, 10 reps each

I use dumbbells. Heavy enough that I can only do 1 more rep when I stop, for each set.

>>41255901
>Chest
>Shoulders
>Back
>Arms
>Form practice and/or heavy singles/doubles
>Legs
>Rest

Some kettlebell and abs shit during the week at home. Order changes depending on how I feel.

>>41255901
ULULUxx

>>41255901
Starting strength basically

>>41261227

I immediately began with Finishing Strength and found the results were far more conclusive.

Push/Pull/Rest/Legs + stuff i want to work on/Rest/Push/Pull/Rest/Legs...

>>41261325
Oh lawdy

>1 Chest + abs
>Bench
>Incline bench
>Cable flyes
>Weighted crunch machine
>Leg Raises

>2 Back
>Deadlift
>Cable rows
>Lat pulldown
>calves
>Curls

>3 Shoulders
>Zero HP
>Laterals
>Rear flyes
>Hammer strenght shoulder press

>4 Legs + abs
>Hack Squats
>Hamstring curls
>Weighted crunches + Leg raises

>5 Upper body
>Close grip bench
>incline bench
>Chinups
>back extensions

5/3/1 boring but strong.

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>>41255901
5/3/1 4 days a week baby hell yeah