wtf

It means on your first week do OHP but the next week do bench instead

alternate every rep

>>42900244
jesus christ no one has gotten it right so far.
alternate every session.

>>42900260
having 1 week rest period for a muscle group is suboptimal for maintaining steady growth.

>>42900261
this is obvious bait. for op's knowledge, this is a bad idea because the exercises don't come close to perfect overlap on muscle group activation, so you'd exhaust the shared muscle groups first (triceps in the case of ohp/bench), which would in turn limit how well you could maximize growth per session in the non-shared muscle groups (both pectoral heads - tho primarily sternal head for bench and deltoids/traps for ohp)

here's how you should interpret it op:

week 1 day 1 (w1d1):
ohp
chinup
squat

w1d2:
bench
row
dl

w1d3:
ohp
chinup
squat

w2d1:
bench
row
squat

w2d2:
ohp
chinup
dl

w2d3:
bench
row
squat

etc. It repeats every two weeks like this.

As a note, I like doing my rows before my bench as it looses the shoulder socket and gives your back more rest time before you get into your squats.
https://www.youtube.com/watch?v=k_Dz8TADiNM

>>42900404

I've done my research, I knew the alternate every rep thing was a joke, just was confused on the format. Thanks!

>>42900516
Time to drop this meme routine.

>>42900404
>having 1 week rest period for a muscle group is suboptimal for maintaining steady growth.

Oh yeah I meant to clarify that you alternate it each workout, so that when you get back to day 1 you're doing bench not OHP but you should have done bench on day 2 anyway

File: SKruJBF.png (31KB, 481x584px) Image search: [Google]

31KB, 481x584px

On the topic of meme routines, how's pic related for a complete DYEL?

>>42900566
seems like a meme. Just do SS with plenty of accessories and just move to a real BB program

>>42900516
wew