Bicep ez bar curls 3x10 Hammer curls 3 x 20 Hercules curls 3 x10 Dips 4 x 10 Pushdowns 4 x 10 Skulls 3 x10
Push ups 1 x 100 Close grip bench 4 x 10 Bicep straight bar curls 5 x 12 21's (Dumbbells)
Chin-ups 4 x 10 Close grip rows 4 x 10 Spider curls 5 x 10 Incline curls 5 x 12
Shoulder press 3 x 10 Delt raises 4 x 10 Hammersmith shoulder press 3 x 10 Push ups 1 x 100
>I can't do legs cause lower back injury, so no leg day.
Jackson Cruz
Do you also have a chest injury?
John Rivera
Quite literally the worse routine workout plan i've ever read. And is that you in the picture I take it? You are the definition of a curl bro. GO fuck yourself
James Martin
This has to be bait...
Wyatt Scott
Yes that's me in the pic, I posted it on my facebook a while ago and it got alot of girls attention. Also clothes on make me look like i lift much more than i do
Caleb Barnes
C U R L B R O U R L B R O
William Garcia
>that chest >those arms >cant even imagine what your legs look like
Thanks for the laugh OP :^)
Chase Anderson
Didn't u pick up on my chest day felow Annon?
Push ups 1 x 100 Close grip bench 4 x 10 Bicep straight bar curls 5 x 12 21's (Dumbbells)
Asher Cooper
Curls for da gurls1 am i rite felow bro :D
Bentley Myers
What. the. fuck. am. I. reading. >Didn't u pick up on my chest day felow Annon? >Curls for da gurls1 am i rite felow bro :D
Do u have autism?
Isaac Foster
Close grip bench does tris. This guys only chest excersice is 100 push-ups every 4 days. absolute kek
Jordan Hernandez
you look like a monster (energy tm)
Gavin Perez
Its bait man, gotta be. No one is this retarded
Aiden Barnes
0/10 kys
Thomas Moore
:P trollolololo spotted! I squeeze my chest while doing 21's and it gives it a sick pump. Pic was taken on my rest day too so its hard to tell.
Christian Smith
Texas Method split. goals: increased OHP, squat and deadlift.
I keep hearing so much different stuff so I tried to combine it a little. Has worked for me so far but I am just a beginner and would like to have any kind of advice.
3-4 Days a week Usually do A B and C a week and either A or B a second time that week.
B Deadlifts 3x5 Normal rows 3x10 Vertical rows 3x10 Weighted chin ups 3x10 Straight bizeps curls 3x10
C Normal Squats 3x5 Leg extentions 3x10 Over Head Press 3x5 Side lateral raises 3x5 Shrugs 3x10 Farmers Walk 3x as long as I can walk with 60% of my bodyweight
Also do half an hour jumping rope a week and pretty much daily ABS training.
I've ran PPL/UL splits for about 2 years now, but I've really hit my plateaus that I just can't break through, as I'm unwilling to bulk and lose my abs (and likely lose the strength when I cut again), but I had been making slow consistent progress with a lean bulk.
I've since switched to 5/3/1 BBB, and this first month where I take weight off the bar is killing me. It took me 6 months to go from 275 5x5 to 285 5x5 on Bench, and now it has me doing 275 1x5. I can almost feel like gains slipping away.
Does anyone else have any experience running 5/3/1 on a slow bulk with any success?
Robert Butler
>tfw bad chest genetics >tfw everyone thinks you're a curl bro
Henry Jones
Needs more frequency per body part, and less exercises Drop flat bench or dips Drop cable push downs if you do skull chrushers Drop vertical or normal rows Drop leg extensions Do something like AxBxAxx BxAxBxx A:OHP/Rows/Chins/Deadlift/Curls(but only do deadlifts once per week 1x5) B:Incline Bench/Dip/Skull crushers/Squat Abs every workout, shrug if you want to on OHP days
Jaxson Lopez
Really just one 1x5 deadlift per week? Seems like not enough at all
Brayden Morales
Found this. Reddits say it's better than SS and SL for beginners.
Trying it out as of tmr.
Grayson Flores
It seems to be the standard among newbie programs even though you should do 3x5 or at the very least 3x3 of deadlifts.
Ayden Walker
Every day:
>Back squat, front squat, or deadlift >Bench, ohp, or close grip bench >Pullups, weighted chins, or barbell rows >One or two queer bodybuilding fluff exercises
Work up to near max single, or rep max 2-10. Light backoff work around 80%.
Fun as shit and effective as a natty.
James Allen
Yeah I am not a complete newbie. Been lifting for some time now, but never took it too seriously and never really knew what I was doing. Also skipped leg day for the first half year. I only realized I was retarded when I hit 2 pl8 on bench and couldn't even do a 1pl8 squat when I tried. So I am trying to do a little better job from now on. Gonna continue with 3x5 then I guess.
Christopher Davis
ITT: Newfags who can't recognize a picture that's been circulating for YEARS and falling for obvious bait
Jayden Diaz
Me too lad, doing a 3 day instead though.
Volume 5x5 Squats 5x5 OHP 5x5 Weighted Chinups
>Light Day 3x5 Front Squat 3x5 Pendlay Row 3x5 Weighted Dips
>Intensity Day 1x5 Squat 1x5 OHP 1x5 Deadlift
Nathaniel Williams
Been doing stronglifts for a year now, acived 4/3/2/1 and made decent gains etc. I'm fed up of spending 2 hrs in the gym - could I move on to a hybrid push/pull/legs program like this now