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First time I ever made one; trying to bulk (rReps x Set):
Barbell Bench Press 6x3
Dumbbell shoulder press 10x3
Bicep curls: 10x3
tricep dips 10x3
pull ups 10x2
lat pulldown 10x3
tricep extension 10x3
Shoulder press 10x3
Barbell Squat 6x4
barbell deadlift 5x3
RKC plank 120sec x 3
Leg press - 10x2
ab crunch 10x3
calf raises 10x3
leg curls 10x3
leg extensions 10x3
Lower back 15x2
dumbbell shoulder press 12x3
Wide grip lat pull down 12x3
Machine seated row (hammer) 12x3
Dumbbell shoulder shrug 15x2
Cable V bar pull down 15x2
Cable rope face pull 15x3
Dumbbell lateral raise 15x3
Machine reverse flies 15x2
Barbell squat 6x4
Dragon flag 12x3
Bulgarian split squat 12x4
L sit on parallel bars 90sec x 3
Leg press 15x2
Leg extensions 15x3
Lying leg curls 12x2
Standing calf raises 15x4
Seated leg curl 12x2
Hip abduction 10x3
Bench press 6x3
Dumbbell bench press 15x3
Preacher curl machine 12x3
Dumbbell overhead 12x3
Machine fly 15x3
Bicep curl 15x2
Farmer's walk: 3 sets of room and back
Wrist rollers 15x3
Twenty ones 21x3
Ab work out:
Sit ups: 20x3
Leg raises 20x3
Knee ins 20x3 p
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>>42463324
WHOM'ST
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>>42463324
Alright, that's pretty good volume for Monday. What do you do for the rest of the week?
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>>42463348
I do each paragraph on a day, and I take a break usually every 2 days where I usually run or do yoga or something. the Ab work out format got messed up and didn't include all that I do, but I usually do abs after every leg day
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beyond ridiculous, way too many excercies, there is no point doing so much excercises
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>>42463387
Yeah I know, I was kidding. Your routine is way too much volume though, are you a beginner or have you been lifting for a while?
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>>42463467
Can you tell me which ones I can eliminate?
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>>42463504
I've lifted before for a while but then I stopped for a few years and now I've gotten super skinny-fat. I'm trying to bulk up and gain muscle and then cut afterwards.
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>>42463334
chick who play Messandei in GoT
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>>42464250
Nathalia Emmanuel
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>>42463837
Yeah just do Greyskull LP then
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>>42464721
I thought SL/SS and all things that are related to it are garbage now?
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>>42465472
I can't believe how pervasive this 'ss is a meme' meme has become. /fit/ is becoming a disgrace.
More does not mean better. Your routine is trash, especially for someone who is as weak as I assume you are.
Alter your routine to look something like pic related.
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>>42463324
>Nathalia Emmanuel
gat damn, I'd give her a baby
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>>42466698
Aren't you admitting SS sucks then, because you are recommending PPL? Is PPL good for hypertrophy
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