routine

>>42440640
it's a beginner routine, you're a beginner, you will progress on anything and this doesn't seem terribly retarded (it's just GSLP with accessories)

>>42440668
What concerns me a bit is the Bench/Press rep variation, i thought it might work because i wanna do those 3 times a week

>>42440640
>cant meme arrow consistently
>benches every day
>thinks volume will make his arms bigger

>>42440640
Throw in some dumbell lateral raises

>>42440686
I wanna progress on the bench, do you think 1,5 times a week is gonna cut it?

>>42440688
I thought about that, too, but too worried that that would be too much
on both days or just on one particular?

>>42440640
SS
S

>>42440820
I think you should just run greyskull with lateral raises, curls, and face pulls. Your program is kind of a SS/greyskull routine anyway. Buy 1.25lb microplates and you can progress linearly for a long time

>>42440686
1. nothing wrong with benching 3x a week, it's a lift that responds very well to frequency
2. volume will make your arms bigger

stop posting you retarded DYEL geek, you contribute nothing with your clueless garbage """advice"""

>>42440668
doing some lighter bench after your OHP won't kill you, maybe consider doing some close grip bench that day for 3 sets of 8-10

1.5x/week average bench is not ideal for bench progress, but GSLP somewhat rectifies this by having you do FM pushups as one of the recommended plugins

if you are not doing this plugin, just add some form of horizontal pressing (close grip or regular bench would be fine) for a few sets after OHP like you have outlined

>>42441019
meant to reply to >>42440679

PPLPPLx:

Bench Press 3x4-6 80%
Close Grip Bench Press 2x4-6
Standing Military Press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Tricep Extensions 3x4-6

Workout A2:

Incline Barbell Bench Press 3x4-6
Seated Military press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Dumbell Rear Lateral Raise 2x8-10

Workout B:

Barbell Deadlift 3x4-6
Barbell Row 3x4-6
Wide-Grip Pullup 3x4-6
One-Arm Dumbbell Row 3x4-6

Workout B2:

Barbell Row 4x4-6
Chin-Up 3x4-6
One Arm Dumbbell Row 3x4-6
Barbell Biceps Curl 3x8-10

Workout C:

Barbell Back Squat 3x4-6
Barbell Front Squat 3x4-6
Bulgarian Split Squat 3x4-6
Standing Calf Raise 3x8-10


+1 mile cardio every morning
+Athlean X 22 day ab workout

>>42441019
>>42441027
thanks
so if I understand correctly, you think replacing the 3x10 bench with closegrip bench would add more value?