Poorfag here. I managed to find some dumbells, weights and a bench that you can adjust for cheap. I am looking for a routine that I can work out with. I got the following weights. 4x1.25, 4x2.50, 4x5, 4x10kg. Internet search came up with two routines. Says for a 3 day routine I need to do this:
DB Bench Press - 3x10 DB Flyes - 3x10 DB Shoulder Press - 3x10 DB Lateral Raise - 3x10 DB Bent over Lateral Raises - 3 x10 Crunches - 3x10
Wednesday - Back and Arms
Bent over DB Rows - 3x10 DB Deadlifts - 3x10 Standing DB curls - 3x10 One arm DB Triceps extension - 3x10 Push Ups - 3x10 Dips
Friday - Legs DB Squats - 3x15 DB Lunges - 3x15 DB Calf raises - 3x15 Leg raises - 3x10
Which one is more all round. I am a beginner to training, so I do not know which one seems better. I am saving up to buy a barbell, but it might take a while.
William Jones
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Daniel Jackson
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Nathaniel Ramirez
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Jaxson Allen
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Leo White
Just lift everyday bro, eat well and you'll see the different in 3 months.
Henry Long
Name of semen demon?
Noah Green
yeah, but which one is works the body better? Or does that even matter?
Grayson Thomas
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Nathaniel Nguyen
I asked this a while ago, Fucking fit trolls were non stop sarcastic to me. "Can you gain muscle from lifting dur durrrrr?" I failed to upload athletic vag's that's probably why.
Jordan King
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Ryan Mitchell
yeah it is the only way to get attention on this board.
I am limited in my options, as I don't have money or the resources to work out like someone at a gym. I try to make due with what I have, but I cannot see the forest through the trees.
So many people and veterans saying what is right and wrong. I wished there was just a standard that could help me on my way.
Jordan Cox
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Brayden Anderson
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Ethan Powell
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Kayden Barnes
>semen demon Kek
Adam Sullivan
newfag
Josiah King
Her fucking lips brah...
Alexander Rodriguez
Her fucking pits brah...
Daniel Taylor
Depends on what you're going for really. Both those routines have quite a few reps, of what I'm assuming are low weights given those dumbbell #s. Which means you're not going to be getting a lot of mass gains, but if you're just looking to lean down and show more muscle definition as 90% of this board is because they're fat then just keep adding more sets until it's conditioning work (HIIT). If you're looking for hypertrophy 3x8 is a good rep range, but even with that you'll need to progressively overload (+2.5-5lbs each workout). Hope I could help. Please post more athletic vag.
Jace Baker
how long have you been training? I'm going to guess less than half a year, so you don't really need that kind of split. first of all, forearms, calves and abs don't deserve a day. secondly, you really don't need seven excercises for each muscle group.
you'd be much better off with a full body program in the general form of - AXBX A: deadlift squat bench ohp renegade row
B: lunge push up variations (weighted if possible) pull ups (weighted) single leg deadlift single handed ohp/swing and jerk
rep range 5-6 if you want to get strong, 8-11 if you want to get big you can accessories if you feel like it, but they are really not your first priority at this point.
Isaac Gonzalez
*you can add
Nolan Taylor
LOL WHAT THE FUCK. DEADLIFTSQUATBENCHOHP ALL IN ONE DAY. are YOU TRYING TO KILL HIM KEKEKEKE!
Gavin Taylor
I'll be straight with you, since you're both clearly retarded.
With your routine you won't build muscle, imagine your current body, but with a line or two where muscles go. If that suits you, fine, if not, you'll either have to;
Supplement your routine with callisthenics, because you have no possible chance of progressive overload with cheap adjustable barbells (Proper gyms use olympic standard barbells, which are 20kg in themselves, and they can fit 240kg+ without bending. Anything except an oly barbell is only rated to 100-110kg)
Or go to a proper gym/buy proper equipment.
This guy knows nothing about routines.
Go to /asp/ and check out the bodyweight general, you can put on muscle and strength outside of the gym, but you won't be as strong as a weight lifter, and you won't put on as much muscle as quickly as a weight lifter.
Aiden Smith
post pic of your body, show me your experience oh wise strength coach. Show me your aesthetic calisthenic physique please.
Austin Wright
Now you
Samuel Bailey
Christ, how did you not know better? You look like a puddle of lukewarm gravy splashed up against the wall.
Your photo AND your goddamn advice privileges are revoked.
Connor Adams
Figured as much. It's the blind leading the blind in this thread.
Austin Ortiz
You're overthinking this. Even those autists and retards you see regularly at the gym manage to get a somewhat good physique.
Take one routine and do it. If it works and you feel ok doing it, keep doing that. If not, change it. But just start lifting regularly.
Don't skip the compound lifts. Keep good form. Lift regularly. Eat well. That's it.
Isaiah Fisher
oh sweet summer, when will you end...
Cameron Sanchez
hook line and sinker. gj user
Hudson Powell
>full body will kill you >calisthenics can give you progressive overload >dat filename
whew this is some advanced trolling if I've ever seen any.
Aiden Thomas
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Grayson Myers
I'd give anything to lick the sweat from her asshole
