Routine Rate

> Trying to get a not shitty back
> Can Bench more than I can DL

You'll want to try every back routine, constantly changing things, hoping to find the optimal workout for your back, but truth is you should just stick to one and progress every session. It will come with time, little buddy.

Get some shoulder press in there for spine alignment feels.

A:
Clean and press 2x4,6
Cleans 5x2
Dumbbell snatch 5x2

B:
Weightlifting complex: power clean - push press - back squat x4 - behind the neck thruster - 5 sets
muscle snatch 5x2
dumbbell clean 5x2
z press 5x3

Good point man. I just don't know, it's like my muscles and form have to click or something. Back just doesn't feel "right" yet.

"> Can Bench more than I can DL"

How ? Just how ?

Increase volume on diddy. For example, the UConn kinesiology program has its athletes train 10-12 reps X 5 sets for 6 weeks, followed by ~8 reps X 5 sets for 6 weeks, then ~5 reps X 5 sets for 4 weeks, then 1-3reps X 5 sets for 1-3 weeks. Regardless, if you want to stick to low rep sets for diddy as a lot of people like to do, add more sets

First time I've ever heard someone recommend more reps of dead, but it makes sense. I'll give it a go at 3x8/6/4

I actually need a good routine myself guys. I work out 5-6 days a week. My squat and diddys have progressed well. I need something that can help develop my chest too along with some hiit workouts for fat loss.

Any suggestions?

ABCABCx

Thanks user i like this one starting today.

That is seriously like 20 hours of working out per week

AxBxAxx
BxAxBxx

*On weeks where A or B repeat, the main lift (deadlift/bench/ohp/squat) is deloaded on the repeat day, and some assistance lifts are changed on the repeat day.

A
·Deadlift 5/3/1
·OHP 5/3/1
·lat pulldown 5x6
·db bench 5x6
·dip 4x8 / tricep extension 6x6 (alternate)*
·side raise 4x9 / 6x6 (alternate)*

B
·Squat 5/3/1
·Bench 5/3/1
·db row 5x6
·curl 6x6 / hammer 6x6 (alternate)*
·hi pull 5x5 / hang clean 5x3 (alternate)*
·chest fly 6x6
·facepull 3x9

more like 7

What the fuck are you one thats no more than an hour and a half with resting long enough between sets. How long does it take you to lift a weight 5 times you faggot

ppl

Yea actually, I move big weights that are very physically taxing so I take long rests and keep my days to 5 things.

Gonna try a modified version of one of Trappy-Chan's Texas Method splits.

A:
3x5 bench
5x5 OHP (80%)
3x8-12 incline dumbbell press
3x8 skullcrushers-12 SS 3x15-20 lateral raises
3x8-12 dumbbell triceps extensions SS 3x15-20 lateral raises

B:
3x5 chinups
3x5 barbell rows (80%)
3x8-12 rear delt flyes SS 3x8-12 band pull aparts
4x8-12 hammer curls
4x8-12 dumbbell curls

C:
3x5 squats
5x3 power cleans
3x5 deadlift (80%)
3x8-12 hanging leg raises

X

D:
1x5 OHP
1x5 deadlift
1x5 barbell row
3x5 squat (80%)
3x5 bench (80%)

X

X

Lol listening to a weakling like trappy chan. S/he doesn't lift why do people fall for him/her routine thread?

Even if Trappy DIDN'T lift, which I am pretty sure she does, why is that the final decider of best routines? There are basic principles of body functioning that anyone can understand.

Knowledge of practical application > knowledge of kinesiology

That said I do think Trappy knows some shit, especially considering
looks a lot like a routine I made up, with the D Day added

Well it's just a PPL+Full day routine. Nothing crazy. I just changed any cable stuff out for equivalent dumbbell or barbell lifts because I don't have any machines

>A (Push)
Bench Press 3x5
OHP 3x5
Dips 4x10
Incline Dumbbell Press 3x10
Dumbbell Flies 3x10

>B (Pull)
Deadlift 3x5
Pull Ups 3x10
Chin Ups 3x10
T-bar Row 3x10
Lat Pulldown 3x10

C (Legs)
Squats 3x5
Front Squats 3x10
Deadlift 3x10
Leg Press 3x10
Weighted Sit Ups 4x10

please rate and criticize

No rest days
A: Bench 3x8
Close-Grip Bench 3x8
DB Tricep Extension 3x8
Dips 4x12
OHP 3x8

B: Curls 3x10
Upright Row 3x8
Lateral Raise 3x10
DB Row 3x8
Pullups 4x12

1hr of basketball and 20minutes of abs everyday
>tfw no leg day

Pls rate

why don't you have a leg day?

Cause he's a faggotj

Focused on strength atm so doing a texas method style routine and threw in some calf raises each workout at teh end because shitty genes. Gains have been noticed (going to valhalla) and steady increase in strength

AxBxCxx

A : Volume Day
Squats 5x5
DL 5x5
BB Row 3x8
OHP 3x8
Pullups/Chinups 3x8
Bench 5x5
Calf Raise 3x20

B : Light day
Pause squats 3x5
BB Row 3x8
OHP 3x5
BB Suped curls 3x8
DB Hammer curls 3x8
Dips 3x8
Calf Raise 3x20

C : Intensity Day (for PR's)
Squats 3x5
Deadlifts 2x5
BB Row 3x8
Bench 2x5
Pullup/chinup 3x8
Dips 3x5 (+1 pl8)
Calf Raise 3x20

pls

Post in trappy's /routine/ thread, he usually recommends Texas method so would know more about what you're trying to run

Worst routine I keep seeing. If you're around I'll explain why.

...

I made my personal record yesterday. 100kg for 10 reps. Is it good result? That's was my target for now.

Not OP but can you explain

i want to change SL a bit

wanted to put some 3x8 ohp in every day
that too much?

**benchpress

You spend all your time searching for the best routine while CHAD just does bench and curls and is boning some qt right now.

Everyday? Yeah. It's gonna mess with your main ohp and your bench.

ABxABxx

you think so?
so i should just stick to the program then

cmon now its ok to press 40

Yeah, you can add dumbbell side raises 3-4x8-9 on one of the days for shoulder assistance but I'd advise adding another press