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What do you think, guys? Am I missing anything? Duplicating?
Monday: Chest and Triceps
1 Bench Press: 4 sets of 1-6 reps
2 Incline Press: 4 sets of 1-6 reps
3 Machine Flies: 3-4 sets of 1-6 reps
4 Dips: 4 sets of reps to failure
5 Tricep extensions (cable, straight bar): 4 sets of 1-6 reps
6 Tricep extensions (cable , curved bar) 3 sets of 1-6 reps
7 Skull Crushers : 3-4 sets of 1-6 reps
Tuesday: Back and Biceps
1 Wide Grip pullups: 4 sets to failure
2 Deadlifts: 4 sets of 1-6 reps
3 Lat Pulldowns: 3-4 sets of 1-6 reps
4 Cable Rows: 3 sets of 1-6 reps
5 DB curls: 4 sets of 1-6 reps
6 Close Grip Chinups: 4 sets of 1-6 reps
7 Hammer Curls: 3 sets of 1-6 reps
Thursday: Shoulders and Abs
1 Military Press: 4 sets of 1-6 reps
2 Dumbbell Shoulder Press: 4 sets of 1-6 reps
3 Lateral Raises: 4 sets of 1-6 reps
4 Front Raises: 3 sets of 1-6 reps
5 Situps: 4 sets to failure
6 Crunches: 4- sets to failure
7 Planks: 4 sets of failure
Friday: Legs and Abs
1 Squats: 4 sets of 1-6 reps
2 Leg Press: 3 sets of 1-6 reps
3 Leg Curls: 3 sets of 1-6 reps
4 Calf Raises (standing): 4 sets to failure
5 Calf Raises (sitting): 4 sets to failure
6 Ball Oblique twist: 4 sets to failure
7 Leg raises: 3-4 sets to failure
8 Bicycle Kicks: 3-4 sets to failure
>>
Bro split / 10.
You need to hit your at least twice a week for optimal growth and strength progression.
>>
>>42427915
Bro Splits suck ass
PPL is where it's at. Check it
Week 1
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)
Week 2
Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)
Do that and you'll max out your gains quick fast.
>>
>>42427915
I dunno it seems quite good I've been working out for about 4 months and copied one of the beginner level routines here, I was in decent shape before due to hard labor jobs but I'm starting to see massive results and I'm squatting 280 on my reps now which is 8-10.
This post is entirely irrelevant but me and my penis thank you /fit/ you've made my life substantially better in a short amount of time.
>>
>>42428234
Why do a bro split as a beginner?
Don't you want to make gains as fast as possible? Just do Upper/Lower body workouts. Your life would have been even better than it is now.
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>>42428308
Like I said I was in good shape from working construction so I started off with a bit more advanced, it's no sweat though I've the dedication and time that I know I'm going to keep going.
I deploy soon as well, looking forward to 9 months minimal of 2-4 hr gym time 6 days a week at my fob because there's never shit to do but fight insects and watch locals jerk each others goats off.
>>
>>42428444
Routine is pretty shit. So many unnecessary exercises and why the fuck is every set 1-6 reps?
I guess if you have nothing else to do, as long as you're lifting near constantly then it will be ok.
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