Rate my split (8 months at the gym so far)
Workout A
-shoulder press machine
-lateral raises
-bent over lateral raises
-ohp
Workout B
-Chest Press Machine
-dumbell flies
-Chest flies Machine (forget name)
Workout C
- Long row machine
- the other back machine (forget name)
I don't do legs because I was born with a freakish amount of muscle in them already and already look bottom heavy.
Rate my split and make sugggestions etc.
I workout 3 times a week and do cardio daily.
>inb4 cardio
It helps with cutting.
good b8
I don't believe you've been going to the gym for 8 months. This routine is trash. I'll help you wit a 3 day split. No legs because you're lazy.
>1.
Kill urself
>2.
Kill urself
>3.
Not bait. I've made great progess.
Are you genetically defective for this not to work for you?
- Shoulder day
- Chest day
- Back day
Fucking sorted m8.
quit memeing this is a decent beginners program. You cucks probably did SS for 2 years.
>machine
Fucking dyels, WWTL?
More muscle than you have Pajeet.
Machines are great for building muscle you literal cuckold.
Building uncoordinated, unbalanced, untransferable muscles.
>I don't do legs because I was born with a freakish amount of muscle in them already and already look bottom heavy.
This is what pear formed beta fags actually believe
Shown us what you look like
Sauce on any of that? Did you also ignore that there was dumbbell exercises in there too?
Go back to SS fagit.
why don't you?
Chicken legs detected
>Asks us to rate his shitty routine, gets all defensive when we do.
Sure you could maybe build a little muscle with this routine but there's many many more effective routines out there
He asked first, plus you're the one with the burden of proof since you're posting a fucking retarded routine
>making a fitness thread on Veeky Forums
Oh boy how shocking, I bet you thought this was a board to discuss repressed homosexual desires. Sorry champ.
This looks like the routine that 100lbs asian skelly with glasses at every gym does
No one gave a single piece of advice, this entire thread is mad DYEL's shitposting. But sure post like a redditor.
I really hope this is bait. If not find a tall building, you know what to do
All the azn at my uni actually make really good gains from it though. It's not their fault they started out with shit tier genes.
How do I improve?
Instead of tearing someone down why not help. Why not tell me what lifts are missing, assuming your not just shitposting.
>Terrible routine
>Nonsensical replies
>Only posts animu and gaming related memeshit pictures
So are you autistic for real or is this an epic xD troll
If your so good at lifting why don't you write a better 3 day split ITT to prove it? Oh wait your just a dyel shitposter.
Free weight exercises are missing
From the OP this is what is there:
-lateral raises
-bent over lateral raises
-ohp
-dumbell flies
So what free weight exercises are missing?
Because if you think that's a good routine you're clearly too much of a beginner to compose your own program. Go back to lurking and read the sticky. This board gets countless of these threads every day, and people are sick of it
Post a pic of your current physique then, dyel auschwitz manlet; i dare you.
I don't even know where to start there is so much wrong. Go ahead and keep the machines if you like but you should really find a gym with free weights, that means dumbbells and barbells if your serious about getting stronger or looking better. Until then I don't see any point in wasting time critiquing this routine or providing a new one for you. It goes without saying you should do legs. You'll likely ignore all this and keep doing that goofy thing posted above. Your loss
Nvm just saw OHP is there well in that case your just an idiot OP. You're missing every other important compound lift (deadlift, squat, bench) on top of valuable isolation exercises like dumbbell press, straight leg deadlifts, barbell rows, skullcrushers, close grip bench, etc etc.
>I don't do legs because I was born with a freakish amount of muscle in them already and already look bottom heavy.
Post legs. People who say this invariably have chicken legs.
great bait good sir!
the very concept of a 3 day split is fucking moronic. You're hitting everything once and just barely at that. Do either 3 day fullbody or 4 day upper/lower (or push/pull if you insist on being a retard and not doing legs)
>not OP
I also have a non meme like schedule.
A:
pullups 4xF
dumbbell shoulder press 4x8-15
lateral raise 3x 15-20
triceps 2x10-15
biceps 2x10-15
B:
like A but instead of doing pull ups I do dumbbell rows
C:
pull ups 4xF
push ups 4xF
LFlys 3x15-20
Crunches 2xF
superman 2xF
vacuum 1x~F
Mo: cardio
Tu: A
We: cardio
Th: B
Fr: cardio
Sa: C
Su: cardio
cardio is everything that brings up my puls
from walking to some kind of hiit
please rate
also, ps:
non repairable injury testicles and elbow
better than OP's but still really bad
why don't you do any compounds? Why don't you train legs? Why are you doing such high rep ranges?
I would count pull ups, push ups, rows and shoulder press as compounds?(kinda like a question why you wouldnt count them as compounds, more than one joint)
no legs and high rep ranges:
got my testicle injury while doing heavy(maybe to heavy for my frame) deadlifts.
I also should note my goals, as I have wider hips I want to bring in wider shoulders. I have a ratio of 1.3 (shoulder to hip). Also another goal is staying healthy and I do not want to look like only a runner.
side note to testicle injury
docs said it would come back if I would continue training like I used to (mostly heavy compounds)
[Varicocele]
ok, fair enough about the injuries. And I was mainly referring to squat/bench/deadlift/OHP; I phrased it poorly. I don't know too much about programming with those sorts of limitations but I would recommend trying to keep reps at like 12 or under & doing some exercises in the 5-6 range. Can you do dips with your injury? Easier to progressively load than push ups.
Yes dips are possible.
If you do heavy-ish shoulder press, pullups, dips, and rows you should still get pretty decent upper body development especially combined with the right accessories. Too bad you can't train legs but good on you for not giving up entirely.
A: CHEST/TRICEP
5x5- flat bench
5x5- incline (or decline)
3x8-12 cable press down
3x8-12 db fly
3x8-12 skullcrushers
3x8-12 db press
3x8-12 db tricep extensions
B: BACK/BICEP
Warmup/5/3/3 deadlifts
3x8-12 alternating db curl (per arm)
5x5- bb rows
3x8-12 concentration curls (per arm)
3x8-12 row machine
3x8-12 sitting strict curls (per arm
3x8-12 lat pull down
3x8-12 ez curl bar
3x8-12 cable rows
C: LEGS/SHOULDERS
5x5- OHP
5x5- Back squats
3x8-12 lateral raises
3x20- calf raises
3x8-12 rear delt fly
3x8-12 leg extension
3x8-12 db shoulder press
3x8-12 leg curls
3x8-12 front squat/goblet squat
25 min cycling warm up daily
Stretch after cycle
Core and oblique workout daily
I'll often change the order of the exercises, but always start with the compound and then alternate isolation exercises by muscle group
I'll do all days twice a week, with 1 rest day as needed. I'll often change order of the days depending on what muscle groups are sore though (if legs are sore, chest instead of back)
I'm looking to gain strength and size. Any critiques?
thanks!
>ftw when you always have to wear jeans in summer
>also german proverb: doch trainier Beine nicht weil man sie im Club nicht sieht.
wut? this is "Rotator Cuff Injury" - The Program
fucking idiots on this board man