Routine thread general /rtg/

File: Schermafbeelding 2017-05-20 om 12.28.32.png (933KB, 2880x1800px) Image search: [Google]

933KB, 2880x1800px

pic related is mine

>>41506411
Shit forgot to change date on the bottom accessories. And on saturdays I do cardio.

File: Schermafbeelding 2017-05-20 om 12.36.12.png (934KB, 2880x1800px) Image search: [Google]

934KB, 2880x1800px

>>41506411
>>41506424
fixed

infinite intensity

>>41506406
These Darebee workout pics are all shit. If you would really follow them, then you would end up with unbalanced muscle groups.

40 turn kicks but pic shows no turn. Top kek.

>>41507367
You wouldn't end up with any muscles at all.

>PU
Bench 4x3-5
Incline DB Bench 4x6-10
Bent Over Row 4x3-5
Lat Pull Down 4x6-10
OHP 4x5-8
BB Curls 3x6-10
Weighted Dips 3x5-8

>PL
Squat 4x3-5
DL 4x3-5
Leg Press 4x8-12
Lying Leg Curl 4x6-10
Calf Raise 3x12

>HU
Incline BB Bench 4x8-12
Flat Close Grip DB Bench 4x8-12
Weighted Pull Ups Superset with Unweighted Pull Ups 3xf
DB Row 4x8-12
Shrugs 3x12
DB Shoulder Press 4x8-12
Lat Raise Superset with Rear Delt Raise 3x10-12
Incline DB Curls 3-4x8-12
Tricep Dips or Tricep Cable Extension 3x8-12

>HL
Squat 4x8-12
Lunges 4x8-12
Lying Leg Curl 4x8-12
Calf Raise 3x12
Weighted Hyperextensions 3x12
Glute Bridge 4x10

File: IMG_3602.jpg (802KB, 2081x1489px) Image search: [Google]

802KB, 2081x1489px

Took up rowing and I want to improve so this is mine

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

P/P/L [REST] P/P/L

>>41506475
Why work with such a low percentence of your 1RM on your compounds?

>>41506475
the dutch language looks so fucking ugly on computer programs

>>41507997
where are your deadlifts and pull-ups?

2x/wk

Squat 10x1 @ 85% 1RM
OHP 10x1 @ 85-90% 1RM
Pulldown 10x1 @ 85-90% 1RM
Bench 10x1 @ 85-90% 1RM
Row 10x1 @ 85-90% 1RM

Some planks or wrist roller as desired

>>41506406
>6 push ups