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The following was given to me as a """""personalized routine""""" by an employee of my gym after a 1 hour intake measuring my strength, stamina, bf% etc. I am a skinnyfat dyel beginner who can only do about 20 pushups. I'm pretty good at running though (half marathons n shit) and I told her I wanted to keep that up along with lifting, and that my aim was gaining strength.
Is this any good?
Literally everything is a superset for some reason
Day A
4xSS 8-12 Dumbbell chest fly + pushups until failure
4xSS 8-12 Dumbbell bent over row + pull ups until failure
4xSS 8-12 Front Squat + 24 Kettlebell walking lunge
4xSS 10s Hollow Hold + 10 V-ups
Day B
4xSS 8-12 Military Press + 8-12 Cable Front Raise
4xSS 8-12 Cable Reverse Fly + 8-12 TRX Row
4xSS 8-12 Deadlift + 8-12 Dumbbell Thruster
4xSS 8-12 TRX Tuck in + 8-12 Landmine Twist
Day C
4xSS 8-12 Bench Press + 8-12 Cable Fly
4xSS 8-12 Barbell Bent Over Row + 8-12 Straight Arm Pulldown
4xSS 8-12 Back Squat + 8-12 Kettlebell Sumo Deadlift High Pull
4xSS 20 Battle Rope Slams + 20 Kettlebell Swing
Schedule is AxBxCxx
I'm very confused why everything is a superset and also why everything is 4x8-12. DESU I feel I'm being bamboozled with a cardio routine and I'll probably just stick with SS until my gains run out.
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Yeah just do SS instead.
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>>41817972
>4xSS 8-12 TRX Tuck in + 8-12 Landmine Twist
TIK TIK BOOM
Yeah do SS instead
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>her
>TRX and kettlebell meme shit
>x12 and supersets for strength progress
finally found something worse than male PTS: female PTs
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>>41817972
enjoy 0 strength gains
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>>41817993
>>41818027
>>41818039
>>41818089
Yeah I'm being memed right? I knew it god dammit.
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>>41818146
was the employees name sam hydetoe?
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>>41818146
nigga, do SS. its no meme. do it right and add 1~2 accessories for each muscle group after each SS workout.
so for instance
>day A
squats 3x5
ohp 3x5
diddy 3x5
>SS ends here, then the accessories
>triceps
skullcrushers 3x10
triceps pulldown 3x10 or triceps dips 3xfailure or whatever
>shoulder
front raises 3x10
and/or
lateral raises 3x10
>traps, it helps building a bigger upper body, to contrast with all those squats
dumbbel or barbell shrug 3x10
>day B
squats 3x5
bench press 3x5
back extension 3x10
chin ups 3xfailure
>SS ends here, then accessories
>chest
incline dumbbel press 3x10, for that chest size
>biceps
barbell curl 3x10
exercises for calves and forearms can be added anyday. do AxBxAxx and BxAxBxx
I know you are not supposed to add much accessories to SS, but I did and it did not impact on my recovery on the main lifts.
anyways, this is just an example, you should read about it and add accessories based on your needs.
SS is a program with 1 aim only: strenght, anyone who do it right will get strong, however, it cannot achieve people's subjective goals, so what you do is you add accessories that will help you achieve that goal.
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>>41817972
the goal of PT routines is to make you sore and sweat without hurting yourself
that's why you've got light weight 8-12 reps and super sets galore
overall it isn't exactly terrible. if you really wanted to do it i would bump the weights up and reps down on you're main compounds and not superset with the main compounds
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looool lost it at battle rope slams
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it looks more like crossfit routine to me
i would definitely try it first before judging tho
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