Routine thread

Well that was a big gay-ass wall of text. One could even describe it as completely retarded. Just kidding lol.

Anyway:

DB press: 8 sets/5-8 reps
Biceps curls: 5 sets/10-12 reps
Forearm curls: 5 sets/12-15 reps
Triceps push downs: 5 sets/8-12 reps
Tricep extensions: 5 sets/10 reps
Leg press: 5 sets/10 reps
Shrugs: 5 sets/15-20 reps

I do shoulders exercises at home when I feel like it.
I do this 5-6 times a week with cardio thrown in now and again.

My mon/wed/fri routine

Eat pizza in bed with twinkies for dessert.
Drink 6 dr. Peppers with slim jims before my WoW raid (25man)
Order 4x4 from in n out with animal style fries
2 snickers bars with bag of hot cheetoes
Large pizza from dominos with cheese sticks and pasta
6-8 Bud Lights with chips and salsa to end the day.
Do 10 push ups and 10 sit ups to get in my exercise.

>>42697804
When you think about it that's actually pretty healthy compared to some fitness freak.
Think about it. You're getting some fitness (push-ups and sit-ups) but not pushing yourself to the point where you risk injury.
A comfy life, if you're not concerned about looking like some bodybuilder and wasting your life away in the gym.

>>42697538

Would love some feedback or advice
I have been doing this for about 3 weeks

I'm going for aesthetics but also trying to get in shape to surf better

PPLPPLx

>Push
3x5 bench press
3x5 ohp
3x5 incline bench press
3x10 db arnold press
3x10 side lat raises
3x10 cable tricep pushdown
3x10 cable rope overhead tricep extension
10 minutes running

>Pull
3x5 deadlift
3x8 barbell rows
3x5 wide grip lat pulldown (still can't do more than one or two pullups
seated cable rows
Barbell bicep curl

>Legs and Abs
3x5 lowbar squats
weighted decline crunches
air bikes
minute side planks
minute planks

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>>42697538
bump

>>42700002


I would love to also work power cleans into my routine because they're fun and would help me explode

Which day would be a good one to do power cleans?

>>42697538
Looks solid, I'd be cautious going to failure on neck work though you can snap your shit up with really small fuck ups.

>>42700025
Legs after squats.

>>42700002
Not too bad, really reminiscent of CoolCicada's PPL which I would recommend checking out if you like this style.

Add rear delt work on your pull day after the pulldowns

Add a shrug to your pull day

Add hamstring/glute work of some kind to your leg day after the squats and cleans but before the ab work,it's lacking pretty heavily from your program. I like lying hamstring curls and GHRs a lot.

I would recommend doing PPLx for better recovery and doing Pull Push Legs instead so your squatting/DL/cleans aren't interfering with each other as much

>>42700205
thanks a lot dude!

>>42700287
No problem man, just remember to try to always progress every time you do these lifts or you won't get bigger since you aren't making your body adapt to do anything.

I liked adding 5 pounds to a set every time I did that lift when I was on a very similar set up

e.g. if I was doing 3 sets of say OHP I'd do
100x5, 100x5, 100x5 then next time 105x5,100x5,100x5 then 105x5, 105x5, 100x5 etc.

>>42700118
Thanks bro, when I start failing I do them unweighted, the resistance is not much I do it for high reps

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Hi friends. I was wondering if y'all think I'm pulling too much.

I'm doing a modified 5/3/1 while I recover from a hernia, so only the 5 week with weekly progression. To be fair I have a weak upper back I'm trying to target, but I think I may be hindering myself with this amount of pulling.

Mon:
Press, weighted chins

Tues:
Dead, volume squat

Thurs:
Bench, Pendlay row, arm work

Fri:
Heavy squat, power clean

Think I should replace power cleans with front squats or something? I'm roughly back to my old weights pre injury now

PPL twice a week, fuck the police I have a lot of free time on my hands nowadays

PUSH
Flat DB press 10/8/6 -> after 6 reps immediately do a light set
Landmine press 3x10
Dips 3x15
Superset: cable flyes and Lateral raises 3x12
Tricep work 5xF

PULL
Barbell rows 3x8
Close-grip pulldown 3x10
Chest supported high row 3x10
Superset: cable pullovers 3x10 and banded facepulls 3x20
Curls 3x15
Forearm work because flexor tendons are feeling like shit

LEGS
Deadlift 1x5 or 1x10
Squats 3x10 knees are shit
Hamstring curls 3x15
Hip extensions 3x10
Calf work 3x20

thinking of running a phat variation with upper, lower, chest/back, shoulder/arms, and legs. thoughts lads?

Upper
Bench
OHP
Weighted Dips
Weighted Chin Ups
T Bar Row
Pulldowns
Face pulls SS lat raises

Lower
Squats
Deadlift variation
Hack Squats
DB RDL
Abs

Chest/Back
Bench variation
Incline DB
Dips
Flies
Pull Ups
Cable Row
Pulldowns
Straight bar pulldown

Shoulders/Arms
Seated DB
Lat raises SS rear delt flies
Close grip
Tricep pushdown
Tricep extension
Hammer curls
Preacher curls
Cable curls

Legs
Deadlift
Squat Variation
Leg extension
leg curl
abs

>>42700002
>remove ohp or db arnold press
>deadlift is legs
>more upper back work (facepulls, high row etc)
>do eccentric pullups till you die from the soreness
>hamstring curls on leg day

>>42702269
That looks fun, I'd do the following
>alternate pushing and pulling exercises on your upper and chest/back day
>Don't do completely different main lifts every workout, have a base (weighted chins, ohp etc.
>more supersets for arms etc

>>42702168
Why do you think it's too much pulling?

>>42702242
Replace landmine press or dips with overhead pressing of some kind since you have literally none unless you count landmine as a semi vertical press.

>Triceps 5xF
After the 3rd sett what's even the point of going to failure anymore? You should only have to go to failure once, twice at the most.

Maybe do one movement of direct rear delt training on push day to balance it a little better but this is optional given the facepulls and high rows on pull day.

Pull day looks fine

>knees are shit
Because your form/mobility sucks or you have injuries/wear and tear?

Only other thing I would say is if you find your lower back to be too taxed from squatting and deadlifting the same day, either replace deadlift with Jefferson deadlift, hack pull or trapbar deadlift OR replace squat with front/zercher/highbar squats to solve that, and box squatting might be a good idea for you since it takes the pressure off your knees at the bottom.

>>42702269

>Upper
Dips seem redundant on the first day, drop them or drop bench (I would recommend dropping dips due to higher injury risk)

Pulldowns also kind of redundant but not too detrimental

Add at least one movement of direct bicep work

>Lower
>DB RDL
Why DB? Barbell is definitely more specific to your deadlift

Add direct hamstring/glute work like hamstring curls or GHR

>Chest/Back
>3 bench variations in a row
Drop one

Drop one of your pulldowns for shrugs/high pulls/more upper back work of some kind

>Shoulders/Arms
>3 curls in a row
Not even a point, drop one. I'd recommend preacher or cable curls.

>Legs
Drop leg extensions immediately, as nice as they are for your quads they are literally terrible for your knees. Add another exercise like hyperextensions instead and work on your posterior chain. Squats are more than likely enough for your quads.

Could someone post a specific workout template. I remember it said push pull split at the top and the template was blue and yellow. Love you bros

>>42702607
B/c it's every day. I'm most worried about the rows and PCs clashing.

>>42703966
Well try it out and see lol. I doubt it will but worst case switch the monday and thursday workouts it's not that complicated.

>>42703695
Pls respond

>>42697538
rolling

>>42697538
This is just sad.....

>>42701231
Also now that I'm looking at it you should add some direct rear delt work on both days after the compounds and some direct arm work as well unless you want fucked up shoulders and spaghetti arms

>>42697751
Why no back exercises?

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WS4SB
About to start this template tomorrow... any thoughts?

>>42697538
which is the best routine scheme for a girl lads? my gf is asking me for routine advice. her goal is to have thick and strong legs (especially calves) and also achieve that nice and round booty.

she already squats and dl 155 for 3x5, she's currently on a PPL scheme 3 times a week (tries to do legs two times per week since its her main focus), but I was thinking of switching her to ULxUL routine.

what do you fellas think? also, some advices for my lass if you care to spare.

>>42704580
Give GHRs a chance they can be hard at first but they're great once you get going, I could only do 2 the first time I did them but it's only been like 2 weeks and I can do 10 now. Also I'd replace walking lunges with reverse lunges instead. No overhead work kind of sucks but that's a matter of your priorities.

>>42704669
3x a week fullbody, typical SS type programs are perfect since they're so lower body heavy

>>42697538
I got something simillar but a bit simpler. My day is busy so I aim at no longer than 1h per workout.

A1/A2/A3:
>Dumbbell Bench 3x12 / Barbell Bench 3x5 / Barbell Bench 3x8
>Barbell Row 3x5 / Dumbbell Row 3x8 / Dumbbell Row 3x12
>Squat 3x8 / Front Squat 3x12 / Squat 3x5
>Curls 3x5 / 3x8 / 3x12 (+ obliques supersets)

B1/B2/B3:
>Pulldowns 3x12 / Chinups 3x5 / Lat Pushdowns 3x8
>DL 3x5 / RDL 3x8 / Goodmornings 3x12
>Seated OHP 3x8 / OHP 3x12 / OHP 3x5
>Dips 3x5 / 3x8 / 3x12 (+ AB supersets)

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>>42697538
>ballad of the shapeshifter
I never thought of them having depression but I guess it makes sense

>routine
I made pic related into an ABA BAB routine by alternating deadlifts as well as the other compounds, with some accessories thrown in kind of chaotically, mostly isolations.

I wonder if I'm fucking up my back too much. It really helped me go over 100 kgs in diddlies tho.

day 1 chest+biceps
day 2 legs¨
day 3 abs+back¨
day 4 triceps+shoulders

Can I get some advice on building a routine that reduces strain on the lower back? I've gone and busted my lower back, but I still want to do something while it heals. So far i've got
>chest
>shoulders
>abs
>Arms
Are what I can realistically work without strain.

>>42707111
pull ups?
lats?

>>42707129
Well I was thinking of adding pullups on shoulder day. Maybe something like AxBxAxL
>A: Chest and Arms
>B: Shoulders and Abs
>L: Legs and Backs
Obviously with L having to be on extremely light weights for now

>>42707140
yes, you could do weighted dips and pullups

>>42707165
>A
BB bench 3x5
Incline DB 3x8
Chest flies 3x8
Curls 3x5
Skulls 3x5
W Dips: 3x8
>B
OHP 3x5
Single arm rows 3x8
W pullups 3x8
W crunches 3x8
W Oblique bends(?) 3x8
Ab Wheel 3x8
>L
Back Squat 3x5
Front Squat 3x8
Deadlift 1x5
Bent Rows 3x8

Opinions? Obviously L is set to light, and once my back heals up I'll readjust to move legs and back to different days

>>42707206
why dont you rest your back?

>>42707268
I have been, it's slowly getting better. L is just kinda a placeholder and will only do if I feel up to it.

>>42707277
how did you bust your back?

Can someone let me know if this is a meme routine or not? It was developed by Anthony Mychal and tailored specifically for skinnyfat beginners like me (i.e. incline press instead of flat bench for upper chest). The only real concern I've had with it personally is that Wednesday doesn't tire me out like Mondays and Fridays, so it feels like I'm not doing much.

Willing to look for a better alternative or suggestions for improvement.

>Monday
Back Squat 4×6-8
Chin-Ups (25)
Romanian Deadlift 2×8-12
Incline Press 3×8
Pushups 2 x max
Thick Grip Barbell Curls 2×15
HIIT Sprints

>Wednesday
Overhead Press 3×6-8
Barbell Rows 3×8
Hip Thrust 2×10
Calfs 2×20
Farmers Walks

>Friday
Deadlift 3×5
Incline Press 3×8
Front Squat 3×5
Chin-Ups (25)
Dips 2 x max
Thick Grip Hammer Curls 2×10
HIIT Sprints

>>42707399
thats some meme routine

>>42697538
Upper
Day 1: pushups, incline pushups, higher incline
Day 2: flat bench, incline dumbbell press, diamond
Day 3: incline barbell press, flat bench, incline pushups.


Day 1: front squats, back squats
Day 2: back squats, deadlift
Day 3: deadlift, back squats

Alternate body sections, go six days straight. Run on lower body days. Do bent rows and arms on day 7.

>>42707432
but why?

>>42707448
it seems so confused

>>42707448
yous hould start with some good cardio like running.

bastardised TM, 3.5 days a week.
bench once a week, press every gym day
heavy day for squats is 3x3 and dead is 2x3.

>>42697538
Daily squat to a Max, some lighter doubles and triples, alternating between Dips and Chinups as 2nd exercises. Go home drink milk

A:
Squat
OHP + chinups
Plank
B:
Deadlift
Bench press + rows
Plank

Alternate between workouts every other day or 3 times a week.

>>42697538
Whoever drew this comic is fucking retarded

>>42704747
Thinking about doing db shoulder press instead of lat raises... would you agree with it?

>>42704161
u rite

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Is PHAT still the go to for someone wanting to focus on aesthetics and strength at same time? Doing 5/3/1 atm, want to switch to a "bodybuilding" routine after the next cycle

>>42708001
Nah your triceps should already be fried by that point if anything I'd replace the dips and not go to failure.

>>42706486
well what are your accessories? That was my main problem when doing greyskull was the lack of deadlift volume/frequency

>>42707206
If you really want to help your back don't bother doing super light deadlifts squats and rows, do what you can and still do it relatively heavy.

Ditch the back squat for now and instead of conventional deadlifts do trapbar, jefferson or hack pulls to keep yourself more upright in the mean time and do either lat pulldown, chest supported rows, dumbbell with your knee on a bench, or cable rows until your back is healed.

If you have the machine do reverse hypers, it literally helps people heal broken backs.

>>42707399
As long as your are progressing on every lift then don't change a thing. It's kind of a weird set up but if it's working then whatever.

>>42707436
>Training your back directly once a week with all that pressing volume
This is retarded find a program written by someone who's not you.

>>42707696
Eric?

>>42707784
Swap the rows and chinups. Spinal decompression after deadlifts and your lower back won't be so destroyed. Also unless you want to have noodle arms you really do need some direct work.

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>>42709555
I just focus on my own imbalances.

Face pulls, curls, forearm work and such.

I think sqwats and diddlies are sufficient for my legs, as I think running and biking is sufficient for my calves

r8/h8/critique my routine

Day 1
(The) Military Press 5/3/1
Joker Set (optional)
Bench Press 3-5x5-8 FSL
Lateral Raises 3-4x10-15
Curl variations 4-6x8-12

Day 2
Rest

Day 3
Diddly 5/3/1
Joker Set (optional)
Front Squat 3-5x5-8
Weighted Chins 5x10
Hanging Leg Raises 5x10

Day 4
Rest

Day 5
Bench Press 5/3/1
Joker Set (optional)
Military Press 3-5x5-8
Dips 5x10
DB row 5x10-12

Day 6
Rest

Day 7
Squat 5/3/1
Joker Set (optional)
Deadlift 3-5x5-8
Weighted Chins 5x10
Hanging Leg Raises 5x10

Been running this for 2 cycles now, working well, tho my bench is not moving as much as I would've liked, can post before/after stats.

Is my DL lagging because of my lacking squat?

My Squat is 100kg x5 and my DL is 135kg x5 struggling to progress.
I've started to squat with higher frequency and switched to low bar and it seems like progress is starting back up.

>>42709946
They are sufficient, if you want to add more leg work I'd probably do some posterior chain work instead.

p p l p p l x

>Push (alternate between heavy OHP and heavy Bench)
Bench Press 5x5
OHP 5x5
Lateral raises 5x10
Inclined DB press 4x10
Tricep extensions 4x10

>Pull
Deadlift 5x5
chin ups 4 sets till failure
seated cable rows 4x10
face pulls 4x10
lat pull down 4x10
Bicep curls 4x10

>Legs
Squats 5x5
Calf raises 5x10
Leg press 4x10
weighted ab crunches 4x10

Thinking about learning front squat and replacing leg press with it.

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>>42697538
PPxPPxx

PULL
Day1: Deadlifts 4x5, 1x5+
Day2: Barbell rows 4x5, 1x5+
3x8-12 Pulldowns
3x8-12 seated cable rows/T-bar rows
1x8, 1x20 Shrugs
5x15-20 face pulls
4x8-12 hammer curls/Preacher curls
3x20 Calf raises

PUSH
Day1: Bench press 4x5, 1x5+
Day2: Overhead press 4x5, 1x5+
Day1: Overhead press 3x8-12
Day2: Bench press 3x8-12
3x8-12 incline dumbbell press
3x8-12 Skullcrushers SS 3x15-20 lateral raises
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
Day1: Squats 3x5
Day2: Leg press 3x15-20

>>42709961
Add one direct tricep movement on either your OHP or bench day and swap dips out for closegrip bench for better specificity.

>>42712133
Do Pull Push Legs instead

>>42712653
Any reason why?

>>42712162
gucci, maybe move squats/leg press to immediately after your main presses on Push so you aren't doing them gassed out but other than that looks solid

>>42712675
Deads and upper back work will interfere with squats

>>42712686
Makes sense, thank you, I'll change next Monday
Any more advice?

Alpha routine here:
>Wake up on my mattress on the floor in my parents house
>Get up early and pretend to go to the job I got fired from
>Nap in Walmart parking lot in the spots in the back near the people who live in their cars
>Use library WiFi when I get tired of using my phone
>Eat junk food and ruin gains
>Sometimes have close calls of seeing someone in my family when I should be working
>Go to the gym when my friends get out of work
>Go to my shit job at night so I can actually have some money
I'm so tired

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>>42697538
M:
1x5 squat
1x5 bench
3x5 row
1xF decline ab crunches

W:
1x5 DL
1x5 OHP
3x8-12 DB shrugs
3x8-12 arnold press

F:
1x5 bench
1x5 squat
3x8-12 lat pulldowns
1xF hanging knee raises

For all the 1x5s I do 3-4 warm up sets into my work set and max out. Anything else is accessory, might add RDLs or leg curls to help deadlift later.

>>42712911
Stop being a little bitch and tell your parents, whatever they say can't be worse than literally wasting entire days.

>>42707370
Scoliosis+bad form on squats. I'm seeing a physio and scoliosis expert who's helping me adjust it
>>42709606
Gotcha. So revising the above ditch Backsquats, keep front squat, change deadlifts to hackpulls and chest supported rows as accessory (alread have single arm rows for shoulders on B)

>>42712706
Nope, not personally a fan of ppl but as far as they go this should be fine. As long as you're progressing on all your lifts don't change a thing

>>42710685
Could be, despite it generally being thought of as a hamstring movement the quads are still involved to a fair extent.

>>42713130
Yep, still go light and be careful initially with hack pulls since they can be kind of awkward the first few times you do them.

And I can't stress reverse hypers enough if their available to you.

>>42713971
I got a homegym, no idea how I'm going to incorporate rev hypers...any idea?

>>42697538
A mon, weds, fri
squat 5x5
overhead press 5x5
bench press 5x5
linear leg press using calves only 30x5

B tues, thurs
tricep pushdown 5x5
forearm work? 5x5
idk what this is called I grab a medicine ball get into situp position and turn back and forth with it tapping the ball the floor each side, later move up with weight and with a dumbell 5x26 (even number)
bike 3mils twice a day, 5 days a week

>>42714055
also up for suggestions

>>42713990
If you have a high surface that you can lay your upper body on and get your legs under it, then lay on that and hold a db between your feet or use a band. wrapped around your ankles and anchored to something under the other side of the table from your legs.

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>>42714230
I found pic related, and I have an adjustable bench so using this with some bands should work

>>42714055
You're going to get knee pain from quad dominance if you don't get posterior chain work in to balance it, and you should probably add some direct bicep work as well.

You don't have what I would call a very good system but it's not terrible

>>42714254
Yup that should work great.

>>42714275
Awesome, you've been a huge help man. You have no idea how much I appreciate it

A

Bench Press 3x5
Bentover rows 3x8
Shrugs 3x8
Skullcrushers 3x8
Curls 3x8

B

Overhead Press 3x5
Lateral Raises 3x10
Chinups 3x8
Shrugs 3x8
Close Grip Bench 3x8
Curls 3x8

Thoughts/criticism pls?

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Can anyone point me to a good place to build my routine? I just aimlessly bench and do rows/pulldowns and throw in whatever in between and I'm basically DYEL. I try to dedicate one day a week to legs/back with squats and DLs but I've gotten really sloppy and lost my progress within the last couple months. Yes, I've read the sticky. I want to achieve Gokumode

>>42714292
no problem man

>>42714789
That's a lot of volume.

>>42714789
but who was legs?

I started a PPL workout and would like your opinion on this

PUSH

Flat dumbell press
Overhead Dumbell Press
Inclined Dumbell Press
Dumbell Lateral Raise
Rope Push Down
Overhead Dumbell Extension
Shrugs


PULL
Diddly
Barbell Row
Lat Pull Down
Seated Row
Face Pulls
Barbell Curl
Hammer Curl

LEGS
Squat
Leg Press
Leg Extension
Hamstring Curls
Calf Raise

>>42714990
looks good. Id maybe superset triceps and throw in dips or flies on push days

>>42714898
1. If you want to look like that you're going to need to roid, so you can throw that away

2.The only thing worse than not lifting at all is lifting with no plan. But it turns out 99% of people suck dick at writing programs (this includes you). Find a routine that has a lot of testimonies so you know it's not complete shit. I recommend the /fit/ greyskull variation but change the deadlift volume to 3x3 or 2x5 instead of the 1x5 in the infographic.

3. Get a realistic progression scheme that you can stick to or you'll either overreach and plateau or you'll be wasting time.

4. Read and watch a fuckload. you need to learn this shit for yourself or when it comes time to program for yourself you'll be one of those guys benching the same weight for 3 years because you don't know anything but the most basic shit.

>>42715020
disregard this post, leave your push as is.

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>>42697538
>implying there is a better routine than this:

A
3x5 bench
3x5 squat
3x5 row
3xF chinup

B
3x5 press
1x5 diddly
5xF pullup
3xf dip

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>>42715266
Thanks for the advice and nice digits. I've been skimming a handful of fitness books and the myriad of info on /fit/, so I've been having a tough time making sense of it all. I love Scooby's vids because he seems really genuine, most of the younger guys who try to give advice seem all caught up in what currently works for them so I take what they say with a gain of salt. Gladiator Greyskull looks dope. I don't want to roid but since people are constantly bickering over whether someone's natty or not, idk what a prime natty bod looks like. Is it really that tough to get that kind of definition without steroids? Thanks again

I go to the gym every 2-3 days; if I decide to go earlier, then I do a different routine that day. So AA and BA are the main ones, and AB and BB are the secondary ones. I want to hit all the important things on the main ones, and leave more accessory exercises to the secondary ones.

>AA
Bench
Squat
Weighted Dips
Calf raises
Curls
Rows

>AB
DB bench
Lunges
Chest flyes
Leg curls
Preacher curls
Farmer walks

>BA
OHP
Front squats
Pull ups
Close grip bench
Deadlifts

>BB
DB OHP
Leg press
Upright row
Lat raise
Tricep extensions

>>42697845
idk if this is bait or not

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Upper A, lower, upper B, lower, then alternate a / b each week, then lower again, rest on Sunday. Gonna switch out those plate twists for something though, just not sure what yet.

>>42715488
Oh forgot, compounds are 5x5, rest is 4x8-12

>>42697751
>28 sets of arms
>5 sets of legs
You are a curlbro

>>42715377
It's not about being able to get lean (although it is easier with roids), it's about retainging that much size at such a low bf%. Most naturals look terrible when they get super lean because they look so small, our bodies are not designed to be like 5-8%, and especially not for long periods of time.

Scooby is useful for beginners, alphadestiny's older vids from like a year have some helpful stuff for beginners, and as you get closer to his new stuff it becomes a bit more complex. Omar Isuf has pretty good form videos for the powerlifts but his channel is mostly useless beyond that. What will help you the most is reading ebooks about programming.

#1 most misinformed thing I see going around is people don't understand progressive overload and it's effects on your body. Progressive overload in any of it's many forms is literally the single most important thing in any program bar none. The simplest way to track it is by increases in the weight being lifted so that's what most people use, but there are other forms. Once you get more advanced and know yourself better you can start experimenting with stuff like nucleus overload and stuff like that but for now stick to the basics.

>>42715412
add hamstring curls to BB

instead of standard lunges in AB do reverse lunges

add direct tricep work to AB or AA

>>42715470
>>42715478
>>42715488
Make sure your upright rows are wide a wide grip or you're literally doing weighted shoulder impingements

Add one hamstring accessory for legs

>>42716105
with a wide grip*

>>42716105
>wide grip
Did notice that when I started them. I had a bit of luck too having just read about preventing impingement when doing OHP so I played around with the grip to see what felt better there and in my forearms.
>hamstrings
Probably gonna get some leg Curls back in there, thanks for the tip.

>>42714264
>knee pain from quad dominance if you don't get posterior chain work in to balance it
what do you mean? Im new to lifting. should I do curls for biceps? I use to Bent-Over Barbell Deadlift but stopped.

A
Deadlift, 3X4-6
Weighted Chin up, 3X4-6
Rows, 3X4-6
L-Sit, 3X10-30 seconds

B
Front Squat, 3X4-6
OHP, 3X4-6
Weighted Dips, 3X4-6
Calf Raise, 3X8-10

Finish off with sets of sprints till I'm out of time or ready to die, and do lots of stretching between sets and after the sprints.

15x2 lat pulldowns 33kg
15x2 chest press 20kg
15x2 legpress 50kg (left leg significantly weaker because of injury)
15x2 shoulder raises 3kg
15x2 fitball wall squats
15x2 sit ups
30 mins of low intensity jogging for cardio

18 y/o male

I'm only just starting, I'm weak as fuck and skinnyfat, also recovering from a back injury that left me bedbound for over a month and led to muscle atrophy basically all over my body.

I'm just wondering whether I'll make any progress with this routine, it was given to me by my physio.

>>42716684
The only thing I would think to do would be to switch the work to 3x8 on all lifts and retest barbell strength every three weeks but if you.re dealing with a back injury I would do what they tell you.

>>42716198
If your quads get too strong in comparison to your hamstrings you will get knee pain, so to avoid this you should do some sort of direct hamstring work (e.g. hamstring curls, glute-ham raises [glute-ham raises are quite difficult though so they may not be viable for you]).

Bicep curls are perfectly acceptable.

I would encourage that on wednesdays you replace your squats with the deadlift for 3 sets of 3 or 2 sets of 5, whichever you prefer.

>>42716684
btw the lat pulldowns are using a reverse grip, forgot to specify

>>42716684
That routine honestly looks fucking awful, but to really judge it I need to know: in what ways are you restricted now? is the injury fully healed?

>>42716872
My injury was over a year ago, slipped a disc in my mid-lower back and had major nerve problems from it (that's why my left leg is weaker), I had surgery to repair it about 7 or 8 months ago which included removing a part of the bulging disc.

Now I get occasional nerve pain and pain around the surgery area but other than that I feel fine, I've been advised however to avoid free weight exercises that put a lot of stress on my spine, which is why I'm using almost exclusively machines to start off with.

>>42717276
Ok if you want to avoid any spinal loading then you will never have the most effective program unfortunately, however you can still have a fairly good one, and as time goes on I would encourage you to TENTATIVELY see if you can take any spinal loading without detriment to your spinal health.

This is a list of stuff you should be able to do with little to no spinal loading whatsoever

>Back

>Lat Pulldown
>Chins/pull ups
>Chest supported/seal row
>Dumbbell row with a knee and arm supporting you
>Facepulls
Unfortunately your traps are fucked for the most part

>Chest

Any for of benching or flies should be alright unless you arch excessively so you're covered there

>Shoulders

OHP should probably be avoided except maybe seated (test it and see how it feels
>Lateral raises, particularly cables or machines so there is no axial loading from holding dumbbells if you ever get strong with these
>Rear delt flies
>Facepulls

>Abs

>BW Plank
>Ab wheel roll outs
>Possibly machine/ cable crunches but again: test this

>Legs

>Leg Press
>Hamstring Curls
>Reverse hypers

>Arms
Should be fine I don't see why there would be an issue really, although if you get to the point of curling a weight that is uncomfortable for you to hold to to the axial loading you could resort to exclusively preacher curls instead.

>Lower back
Reverse hypers is all I can think of since it doesn't directly load the lower back and tractions it it instead.

Hey guys rate my routine i wrote myself with no credentials, qualifications or any experience at all. It has no periodisation model just random numbers like 3x10 (high reps for aesthetics right xD)
The routine is Push pull legs everyday. Push in the morning, pull for din dins and legs before bed
Push: barbell bench, cable pec flyes, cable pecius flyes incline, cable pec flyes decline, incline bench, ohp, ohp lying down, shoulder db press, arnold press, one arm db press, reverse cowgirl press

Pull: cable row

Legs: tippy toe skips

Everything 3x10, no progression

>>42717374
Hey thanks a lot for that man, I'll take a look at what I can handle but for the most part I don't feel any discomfort from putting weight on my spine, but my doctors are paranoid about a recurrence.

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I just do tinytrip's routine and I like it, although I replace the 3x5's with 5x5's

A bit of a beginner, does this look more or less balanced?

Squats 5x5
Deadlights 1x5

Shoulder press 5x5
Bench Press 5x5
Ring Rows 5x5
Pull-ups - working towards 5x5, filling in rest with lat-pulldowns.

3x a week.

>>42709961
>>42712546

How's this?

Day 1
Press 5/3/1
Bench 3-5x5-8 FSL
Close grip bench 3-5x5-8 FSL
Lateral raises 3-4x10-15
Skullcrushers 5x10

>>42716064
I'm actually doing hamstring curls every day due to an imbalance caused by injury some time ago, but thanks lad

>>42714961
I messed my back up doing deadlifts so I'm taking a break from them and squats for a while until I get it rehabbed.

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hey guys I need advice on my new routine

I want to make some changes about how I work out, I've been able to go to the gym 3 times a week and it's been hard to train because I'm usually already beat because of work.

However I've decided to try this new routine that aims to build muscle mass (my goal) that is a 4 times a week with reduced gym time per day.

So far so good, I'm just concerned about two things:
- it's missing cardio, I don't want to reduce my endurance, is it bad if I add a 10m run 1 or 2 times a week ?
- it's also missing abs exercise, should I add some ?

here comes the routine if anyone is interested:

# Monday Chest - Tricieps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Tricep Extension 4 10, 8, 8, 6 (adding weight)
Tricep Dip 3 10
Tricep Bench Dip 3 8


# Tuesday - Back and Biceps

Deadlift 5 10, 8, 8, 6, 4
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Close Grip Lat Pull Down 3 10, 10, 8
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl

# Thursday - Shoulders and Forearms

Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10

Notes
Dumbbell shrugs and upright row can be supersetted.

# Friday - legs

Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Standing Calf Raise 4 12
Seated calf Raise 2 12

what do you guys think ? It's a 10 week routine, can I make it ?

push:
bench
incline bench
dips
flies
skull-crushers + close grip bench

pull:
deadlift
pull ups
low row/bent over row
shrugs
ez bar curls
hammer curls

legs:
squat
OHP
leg curls
calf extentions
lat raises
front raises

is it ok? is it shit? why?

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>>42697538
Give some help here pls

Is it alright to substitute Weighted Chin-ups for One-arm Twisting Cable Rows every sessions in pic related? There's no belt for chin-ups on my gym, and these cable rows give me a excellent feeling.

Also thought of doing it for some sort of cardio on non-lifting days, using lower loads, more reps, short rests (30-90s), for 30-60min. What you guys think about it?

I've got back to lifting last week and I'm still tweaking what works best.