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Hey guys, I want your opinion on this.
After having gone to the gym off and on for quite a while, I decided to take fitness more seriously 7 months ago. My girlfriend wanted to come with me to get a better physique herself as well. I started with SS, and kinda liked it, because I did feel stronger. It was, however, impossible for my gf to do the same workout, because she had two spinal surgeries in the past. She did however want train with me, because she felt more comfortable that way. Recently, I asked a guy who works at my gym for some advice to design a new programme, and he came up with this:
A Back day
Deadlift, squat, pull ups, pendlay rows, lat pulldowns, barbell curls/oncline seated dumbell curls, abs
B Chest day
Incline bench, flat bench, flys, pectoral machine, dips, skullcrushers/tricep pulldowns, abs
C leg day
Squat, deadlift, OHP, lunges, leg curls, leg extensions, leg press, lateral raises, abs
AxBxCx and repeat
I like the deadlifts and squats twice a week, but I think every individual workout is quite heavy, and I dislike the fact that I hit most muscle groups only once a week. What are your thoughts, and what should I change?
Thanks guys
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You won't be able to squat and deadlift that often. Id separate them. You can add in front squats to leg day and take out leg extensions. You may want to add more shoulder exercises
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>>41522493
just squat your dick straight down her throat x climax
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Pic not related
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>>41522493
That's a shitty brosplit. You aren't working out enough
Do PPLxPPL or PPLPPLx
Legs:
Squat
Hack squat
Leg extensions
Hamstring curls
SLDL
Calves
Push:
Bench press
DB incline bench
DB seated press
DB side raises
Rope pushdowns
Pull:
Deadlift
Weighted pull-ups
Face pulls
Chest supported rows
Incline DB curls
Hammer curls
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>>41522521
Felt so too, what exercises would you recommend?
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>>41522540
what rep rangez u do for that m8
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>>41522545
Do arnie presses and dumbbell presses. Standing does more core than sitting but sitting lets you not worry much abouut form breaki ng. Facepulls hit the rear delts nice and i do some before i bench as a pre hab too. Barbell press is nice but I find that it's hard to get a rack so I mostly stick to dumbbell.
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>>41522540
How do you train calves? I usually just do my cardio on a threadmill and adjust the slope for calves
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>>41522564
4x5-8 for the compound exercises (Squats, bench presses, deadlift, weighted pull-ups)
3x10-12 for the isolation exercises (everything else)
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>>41522586
I normally do the standing/seated calf raises machines
I believe inclined treadmill isn't strenuous enough for growth
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>>41522633
Alright, I'll try that, thank you
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>>41522582
I just clean the bar, but have a hard time making progress
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unless you are lifting absolute baby weight you will probably only want to do deadlifts once per week due to CNS shock and recovery
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