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Okay /fit/ this is the routine I've been doing for like 6 months straight. I'm doing it in a PPL fashion. I'm afraid I'm gonna get assblasted because it's too much volume, right? What changes should I make, and do I have too many exercises? I want to do PPLxPPL because I really enjoy going to the gym, can you guys recommend me something? Also, should I be changing up the exercises, except for keeping the compounds. Please help!
A
Legs and Shoulders
Barbell Squat 5x5 =115KG precis (closer stance) lite below parallell STAY, djupare varenda rep
OHP 5x5 = 50KG precis ök
Side Lateral Raises 3x12 = 10KG stay, SS
Chest Supported Rear Delt Fly 3x15 = 5KG stay, 15deg
Front Raises 3x12 = 14KG focus, SS
Calf Raises 3x25 = 40KG ök lite
Facepulls 3x20 = 17.5KG focus stay (underhandgrip)
Abs
B
Back and Biceps
Deadlift 3x5 = 142.5KG precis stay en sista gång, annars deload
Pull-ups 3x8 =
Cable Rows 3x8 = 40KG
Dumbell Rows 3x8 = 38KG ök?
Barbell Shrugs 3x15 = 130KG stay
Barbell Curls 4x6 = 35KG
Decline Hammer Curls 3x10 = 10KG ök vikt?
Alternating DB Curls 3x8 = 10KG stay
Abs
C
Chest and Triceps
Bench Press 5x5 = 82.5KG stay måst gå Safety pin på sjätte notch control the weight
Dips 3x7 = 25KG stay
Incline DB Press 3x7 = 24KG stay 30’
Cable Flyes 4x10 = 12.5KG ök vikt
Cable Flyes 2x10 = 10KG stay
Skullcrushers 3x8 = 32.5KG ök reps
Close-Grip Bench 3x8 = 32.5KG stay
Cable Pulldowns 3x10 = 17.5KG stay
Wrist Curls 3xF = 20KG kontroll
Abs
>>
Just do PPL properly cunt
>Pull
Chest
Shoulders
Tris
>Pull
Back
Traps
Bis
>Lower
Quads
Hamstrings
Glutes
Calves
>>
>>41853688
Push*
>****
Chest
Shoulders
Tris
>>
>>41853688
The reason I do OHP on legs is so I can move heavier weight. Is this not a decent thought?
>>
>>41853706
P - Heavy Bench / Light OHP
P -
L -
P Heavy OHP / Light Bench
P -
L -
X
Fill in the rest yourself using common sense :)
>>
>>41853730
I feel as if I will get a stronger Chest and delts by doing it that way, on separate days. You dont think that's the case?
>>
>>/sticky/>
>>
I'm really frustrated.. I enjoy brosplits but I "know I should" be doing fullbody/upper lower-splits, though I find them boring as fuck. I mean I'm making gains, I'm getting stronger and most of all I'm enjoying training. But I'm not sure on how much gains I'm missing out on. Thought of doing a Zyzz kinda split with the fullbody consisting of the same compounds I do on the other days. So on the fullbody day Im doing Squats/Bench/Deadlifts/OHP/Accessories. Legit idea to compensate what the brosplit is lagging, frequency for protein synthesis and frequency for compounds? My goals are aesthetics, couldn't give less about strength though I know it's necessary for size.
Back Biceps (Deadlifts/BB Rows)
Chest Triceps (Benchpress)
Legs (Squats)
Shoulders (OHP)
x
Fullbody (Squats/Bench/Deadlifts/OHP/Accessories) 3x3-6
x
repeat
>>
Halp
>>
>>41853730
thats a good idea, i may actually use this
thanks anon
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