Basic push/pull routine?

Why are these women so looonngg?

Don't do it unless you are on steroids. I made the mistake of doing it natty, it's shit. Barely any gains and tired and spend forever in the gym for nothing.

Switched to 5/3/1 and it was a great decision, gains again and making progress.

Do a real established routine that many other people have done and seen results with.

Hello beginner lifter

I'm throwing this shit together for an ABxABxx routine. Not done yet but I'll use it as a base

A - Push
SQUATS
Bench Press
Chest Machine
OHP
Skull Crushers
Dips
Situps Bench
Cable Flyes
Stiff-Legged Deadlifts

B - Pull
DEADLIFTS
Leg curls
Rows
Barbell curls
Chinups
Stretch
Incline Leg Press?
Legs, Back?

That feel

AWAKEN MY SKELTAL MASTERS

>Implying I didn't hit 1/2/3/4 in my first year and switched to a good PPL with similar volume and made better gains than anything in my first year

I would fucking demolish those girls

Great, thanks user.

I wonder if it's be better start with PPL though. Is "strength base" a meme?

Also pls post your good PPL

why do white women almost always look weak pale and sickly or frumpy and obese

fucking kek

Post cbt then

Don't start with it, you can but it's not optimal. I'd post it but would take too long on mobile.

Look up coolcicadas PPL tho it's p good IMO

pale is beautiful. You probably live somewhere poor

Heres what i use:

Pull
Deadlifts (heavy)
Pullups
Cable Row
Hang Clean
Curls

Push
Overhead Press (heavy)
db oh press
bench (light)
lateral raises

Legs
Squats (heavy)
Leg Extensions
maybe some cleans
calf work

Here.

I just don't understand the PPL only works for roiders meme. Nothing wrong with gym 5-6 time a week hitting every body part twice

Is their job protecting a treasure chest in some low level dungeon?

Nice 3d delts

Nothing wrong about hitting every body part twice a week as a natty, too much volume will overtrain.

Way too much bullshit. Just find and do a real established upper/lower split.

Silicon Valley. Try again.

reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Thoughts on this program?

It's true what he said though. Paleness is considered beautiful, everywhere.

why wouldnt you make gains natty? the pic is just a base, i usually switch a few of the exercises up and do more than what pic says. ive been making constant gains doing this

I prefer fit tan girls with dark features

>t. nigger

Fuck everything else, here have this.

Push (A)
Bench Press/OHP 3x5
DB Press/DB Bench 4x10
Weighted Dips 5x5
Lateral Raises 4x12
Tricep Extension of your choice 4x12

Pull (B)
Squats 3x5
Deadlifts 2x5
Weighted Chinups 5x5
DB Rows 4x10
Facepulls 3x15
Curl of choice 4x12

ABxABxx

Squats and deadlifts are on the same day because having them on two different days will wreck you for whichever you didn't do on the following day. They both use the posterior chain, so they work best on pull day.

P.S. throw in cable flies 4x12 on Push day after the weighted dips.

replace all those rest days with legs and you're golden

They are gross as fuck.

hmmm

>do 3/day full body
>do some bro-silations after main lifts
>get identical results to lifting 6/day PPL

I wonder why people pick PPL? I hope you aren't that guy that's in the gym 6 days a week getting the same results as me lifting 3 days a week lol.

Need more shoulders

So you rec coolcica's PPL for gains? What if I'm a skelly(pic related)
Stats: 130x3 bench
185x5 squat
245x2 DL

Probs better to do a good full body 3x a week and eat lotsa food

I like going to the gym 5-6 days because it's fun and I want to kill myself more often on days I don't lift :) there happy?

That's good news then, I'm doing Greyskull LP right now, I was thinking at 1/2/3 I would switch to cicad's PPL, when do you suggest I switch?

Overtraining = no gains

If you are doing that routine as a natty and making gains, then you don't have a job, or they are noob gains, or it's all in your head.

That's not a ridiculous amount of volume brah. Esp if you eat a lot and get good sleep

As a pale man myself, I can assure you, its not considered beautiful everywhere

i did it when i first went to gym for 6mo. it lasts good 2hr especially back days. honestly i wouldnt do it again. just too much time

why would it last that much?

This looks pretty good

>Implying push/pull doesn't include squats (push) and deadlift (pull)

Marfans syndrome run in the family and they're sisters?

what dead-lift pull? your pushing in to the ground

waiting for your turn on machies .. it didnt in begining but after a while i started lifting heavier and i just needed brakes. also after that much time its getting borin so i'd read some shit online sometime.

>waiting?
>why arnt you ammassing 2nd hand gym equipment
time to get a home gym

city life smallish apartament. not really an option. but surely goal for one day

I want to do a push pull routine with legs incorporated in push/pull, so quads and calves on push day and hams on pull day.

whats a gud 4 day split?

i do

push
pull
rest
push
pull
run
rest

no i meant wat exercises and sets and reps and rest

good lord i can't even imagine doing upper body alongside legs. legs fucking wreck me.

i do

bench
curls/chinups
hanging leg raises
triceps usually skull crushers

OHP
squat some times
pullups/lat pull
seated rows

5x5 then ad a rep till 8x5 then add weight

i also do 6k running after lifting

just go on scoobys workout planner

Which is why upper/lower is superior to push/pull.

>implying I hit legs at all
I wear pants senpai.

Honestly if you're a natty/you have a job/some kind of social life then these 6 day routines aren't viable. There's a reason that only DYEL Reddit types do it, not to mention you hardly see any one post results from them

reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>reddit

How is

Dumbbell Flys 3x6
Over Head Press 3x6
Squat 3x6
Incline Db bench 3x8
Skull Crushers 3x8
Calf Raise 3xF
B
Dumbbell Rows 3x6
Upright rows 3x6
Lat-pull[s]-ups 3x6
Dumbbell Curls 3x8
Wrist Curls 3x8
Leg Raises 3x10

>push erect dick into hole
>pull erect dick out of hole
> x failure

day A: bench, triceps and squats
day B: rows/pullups, biceps and deadlifts

Figure the rest out yourself, it literally says it in the fucking name.

who are these flesh-light fleshlights?

I do this every mon/wed/fri, tuesdays and thursdays i do random active shit with friends. Basketball, tennis etc..

What should i change in this?

Bench press - 3 x 6
Deadlift - 3 x 10
Upright rows - 3 x 8
Barbell curls - 3 x 8
Standing presses - 3 x 8
Wrist curls - 3 x 10
Tricep extensions - 3 x 8
Side laterals - 2 x 10
Dumbell kickbacks - 3 x 6
Lat pulldowns - 2 x 10
Kettle squats - 3x10
Standing calf raises - 3 x 15
Leg curls - 3 x 8
Leg extensions - 3 x 10
Sit ups - 2 x 25
Leg raises - 2 x 20
Planks - 3 x 1 minute

I do an ABxABx thats been working for me
A:
Bench
deadlift
incline machine press
dumbell rows
decline situps(weighted)
bicep isolation
forarm isolation

B:
OHP paused reps
power clean and press for singles
power cleans
lateral raises
front squats
tricep isolations

On off days i do weighted pullups at home

It works great, but if i miss sleep I am fucked. You need 7+ hours per night to recover

doung front squats on one day and deadlifts on another lets them have less overlap

>gallop
lol their knees would explode after the second jump

ABC*ABC*

A
OHP 4*6 + 2*10
BB Bench Press 4*6 + 2*10
DB Incline Press 5*10
Lateral DB raises 5*10
Tricep Pushdowns 5*10

B
Lateral Pulldowns 4*6 + 2*10
DB Rows 5 * 10
Seated rows 5*10
RDL 5 * 5
EZB curls 5 * 10

C
Ab work
Squat 4*6 + 2*10
Seated Calf raises 5*10

Is this too much volume if natty?

Kek

quality filename

I donjt think so. you could put some other shit like lying leg raises and face pulls on C

Which 5/3/1 template?
Assuming your goals include looking good