Current Routine Thread 30 sec rest for upper body and 1 min

>>41586383
who is this braphog?

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>>41586406
Thierry Pastel

How are you alive OP?
Or did you create this routine today under the illusion that it is sustainable in the long term?

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>>41586439
You use way less weights than you normally do. About 50-60% of 1rm. It's focused around the pump and was made by Serge Nubret. I've been getting leaner and leaner and my measurements keep going up, so I'm gonna stay on it. Feels fucking great man, you should try it.

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I have some spine issues so I am very limited to what I can do, but here is my routine.

>Routine 1
-Pull-ups (weighted an non-weighted)
-Face Pulls
-Bicep Isolation
-Plank

>Routine 2
-Push-ups
-Dips (weighted and non-weighted)
-Cable Flys
-One Arm Triceps Cable Extensions

>Cardio and Legs
-StairMaster
-Standing Calf Raises

>My spine is too fucked up to allow me to train legs properly, it doesn't take much to cause sciatic nerve pain.

Pic is my current body, stats: 5'9" @ 170LBS.

>>41586595

I forgot to mention that I also do Lateral Raises on Routine 2, extremely light weight with high reps.

>>41586595
Your traps looks overdeveloped and you should definitely add chins or pull ups to bring out your lats.

>>41586459
are you running this on a defacit OP?

>>41586692
I'm already lean but no I'm not. I just eat whenever my body asks and mostly protein. I take two scoops 48 grams of protein after my workouts.

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>>41586624

My lats are decent, they are hidden in that photo. I mostly do Pull-ups, but I will switch to Chin-ups if I can't get at least 5 reps out non-weighted pull-ups.

I am on my Laptop, so here is a low quality photo of my Lats.

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>>41586383
>52 sets

how long are your workouts m8?

>>41586723
as in 2 scoops of 24 grams of protein =48

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>>41586731
About an hour or so. On paper it looks a lot worse than it actually is. Remember you have 30 sec rest only so you just keep on going kind of like a circuit so you don't have time to think about anything but the muscle. Really recommend to anybody wanting to get leaner and build muscle.

>>41586757
That makes sense, I used to do something similar (minimal rest) with BW exercises

>>41586757
Post a pic

Could I get someone's opinion on my 6-day Push/Pull split?

PPPPPPx

Push Day:
Alternating OHP/Bench Press 2x5, 1x5+
Alternating Front Squat/Backsquat 2x5, 1x5+
Cable Flyes 3x8-12
Lateral Raises 3x8-12
Tricep Exercise 3x8-12
Calf Exercise 3x8-12

Pull Day:
Alternating Weighted Chinups/Bent-Over Rows 2x5, 1x5+
Deadlifts 1x5+ (Only on the first pull day after rest day and on the third pull day before rest day)
Dumbbell Rows 3x8-12
Lat Pulldowns 3x8-12
Bicep Exercise 3x8-12
Wrist Exercise 3x8-12

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>>41587006
This was taken b4 i started this routine btw. I was doing fullbody 3x a week for 5-6 months.

Reddit PPL, is it any good? on it for about a month now. Bench has gone up from 70kg/154 lbs to 80kg/176

Squat is shit (well everything is, just squat in particular), because i had been slacking on the gym for a while by just going and not being on a program. Just went in lifted weight and left.


>Push
10 min treadmill
Bench 5x5
ohp 3x8
Incline dumbell press 3x8
dumbell tricep extensions 3x8 SS latteral raises 3x15

Cable pushdown 3x8 SS laterall raises 3x15

Core work


Pull
20-30min treadmill
Deadlift 3x5
Lat pulldown 3x8
Seated cable row 3x8
Hammer curls 3x8
Dumbell bicep curls 3x8
Core work

>Legs
10min treadmill
Squat 3x5
Romanian deadlift 3x8
Leg press 3x8
Leg extensions 3x8

>Push
20-30 min treadmill
OHP 3x5
Bench 3x8
Incline dumbell press 3x8
dumbell tricep extensions 3x8 SS latteral raises 3x15

Cable pushdown 3x8 SS laterall raises 3x15

core work

>Pull
10min treadmill
Barbell rows 5x5
Lat pulldown 3x8
Seated cable row 3x8
Hammer curls 3x8
Dumbell curls 3x8

Core work

>Legs
10 min treadmill
Squats 3x5
Romanian deadlift 3x8
Leg press 3x8
Leg extensions 3x8

core work


Should I add calf raises?

>>41587015
>Wrist Exercise 3x8-12

lol besides your entire routine being a joke i found that to be the most humorous.

>>41587015
ABxABxABx is better if you're trying to gain muscle. Rest is important and you still have great frequency with ABxABxABx

I'd add more sets and reduce the number of workouts

>>41587156

Your fingers are long as fuck dude, finger blasting superstar....

>>41587156
LOL

>>41587702
post pic

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>>41587779

>>41587840
pls tell me this isnt true

>>41587840
you look very aesthetic. post routine pls

>>41587868
I don't lift weights, it's dangerous.

>>41587891
fuck off fatty. wish they made a fat tax

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>>41587779
Pic and routine:

Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
AxBxAxx
BxAxBxx

(This is Reg Parks)

>>41587985
Shit senpai, nice.

Bf%?

>>41588072
Idk. 6'0 170 lbs trying to bulk up to 180.

>>41586383
You started with a nigger, bad thread

>>41589009
>you wouldn't fuck her

>>41588852
What is your diet?

>>41589632
Nothing too crazy. ~3000 calories of whatever. Whey protein is the supplement.

>>41587891
kek

I'm skinnyfat, I have made significant gains, boosting all my maxes by at least 1pl8. What's the best fat burning routine I can use?

I do bench, incline, squats, deadlift, and power cleans. I also do some calisthenics, pull-ups, l-sits, and handstands.

Going to be trying this modified TM, want to know your opinion on it

Monday
Weighted Dips 3x
Squat 5x5 90% 5RM
Overhead Press/Bench Press 5x5 90% 5RM
Deadlift 1x5 90% 5RM
Crucifix 3x high weight for 10-15sec

Wednesday
Weighted Dips 3x
Squat 2x5 80% of mondays work weight
Bench Press/Overhead Press 3x5 90% of previous 5x5 weight
Chin Up 3x

Friday
Chin Up 3x
Squat warm up, and go for new 5RM
Bench Press/Overhead Press warm up, and go for new 5RM
Bent Over Rows 3x5 85% 5RM
Farmers Walk 3x until failure

>>41590185
wat

This gets me.

My BF% is atleast twice yours.

But im 185lbs 6'2 and on about 2500 calories a day.

Wtf?

Looking to switch things up, any suggestions for exercises or rep ranges?
Push 1:
Squats 4x6-8
Dumbell bench:3x-6-8
Decline bench :3x8-12
Cable flies: 3 sets at 3 angles - 10 reps
Dips SS standing calf raises 3xF
Overhead tricep extension SS seated calf raises:3xF

Pull 1:
Weighted pull ups: 3xF
Chin ups :3xF
Single handle lat pulldowns: 3x8-12
Face pulls 3x6-8
Rear delt flies: 3x8-12
Leg raises :3xF
Straight bar curls and hammer curls

Push 2:
Front squats:5 x 5
Ohp: 5x5
Incline dumbell press: 3 x 6-8
Lateral raises: 3x6-8
Dips 3xF
Overhead tricep extension 3x 6-8

Pull 2
Deadlifts - build to 3 rep max (usually around be 6 sets)
Chin ups: 4xF
Dumbell rows:4x6-8
Lat push downs:3x8-12
straight bar curls and hammer curls
Wrist roller 3xF

>>41590308
Endomorph scum.

Joking but I started from skelly.

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>>41590625
I started from skinny fat, idk maybe that has something to do with it.

Feelsbad though man, losing BF is going so slow, trying to lose a bit for the summer trip in the end of July.

>>41586383
I have the biggest jungle fever. Id shove my face in to that choco booty and get lost in it. hnnnnnnnnnnnnnnnng

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Is this good for beginner?

Workout A
Main
>Box squats 5x5
>Incline bench press 5x5
>Seated rows 5x5
Acc
>Lying triceps extension 3x10
>Preacher curl 3x10
>Good mornings 3x10
>Hanging leg raises 3xF

Workout B
Main
>Box squats 5x5
>Paused overhead press 5x5
>Deadlift 2x5
Acc:
>One arm db press 3x10
>Close grip bench press 3x10
>Hammer curl 3x10
>Hanging leg raises 3xF

Everyday
> GTG Chin-ups at home

AxBxAxx

Currently stats:
> OHP: 48kg 3x5
> Deadlift: 126kg 3x5
I did only these two above until today hence:
> Box squats: 64kg 5x5
> Bench: 70kg 5x5
both 1st time
97kg bw @ 195cm tall

What's a good push-pull split routine

>>41590257
do OPs routine. you will build muscle and lose fat. trust me

>>41586383
that looks like a shitty routine

>>41586383
I hope you are roiding. How long do you spend in the gym to complete this?

>>41590269
shameless bump

>>41586383
Just started up again, I do this 3 times a week:
3x5
Squats
Bench
Press
Curls

1x5
Deads

I do pull ups on my cardio days, I might have to stop doing deads though, Whenever I start getting to heavier weight I start getting a twinge in my lower back.

Anything Im missing? I might add bentover rows to it.

>>41587985
Why both front squat and back squat on different days? Aren't you essentially working quads in both?

I am taking this routine with some modifications btw, thanks.

help /fit/,
I can only workout on weekdays because I use the school gym. I wanna work out at 4 times a week, what program should I do, along the lines of a P/P/L?

>>41586383
post more black girls

Greg Nuckols 3x Int High bench, 2x Int deadlift

+Lots of pullups and bodybuilding work every day