If you're doing DB do Arnold press instead. Of you are trying to cut add in a tabata session at the end of each workout. You really should just do a PPL though. Cut routines are kinda wasting time.
Jonathan Watson
Ahh, thank you senpai. No vertical pull. Do you think I should add them or replace the curls with them?
Juan Baker
after OHP is prolly best, if you opt for chin-ups you can prolly skip the curls, otherwise keep em
Thanks. After your first comment I was originally thinking after the curls to help make sure I emphasize lats with the pulldowns. Would doing it after OHP be better because of the opposing muscle groups?
Ian Davis
if you do lat pulldowns doing them after the curls sounds fine, but doing chin/pull ups after curls is quite a pain and imo not really super productive since arms giving out = no more pull/chin ups.
*top weight done with 95 lbs less than 5rm (255), go up 5 lbs a workout or so, until old 5 rm is done for 15 reps. second set done with 10 lbs less ** pullovers superset with squats ***stiff leg deadlifts done with same weight as 2nd set of squats. on 15th rep, continues to hold and do some shrugs to finish them off.
to be done for 2-3 months
Chase Powell
>legs, chest, back and biceps in one day >legs, shoulders, back and triceps in the other day holy moly
Wyatt Mitchell
dumbbell-only routine, no legs but add lunges and squats if pleased. R8:
Running (or any cardio): xxRxxRx Lifts: ABxABxx Increase weight when you can fully do the sets.
A pushups 3x8 dips 3x8 upright rows / front raises 3x8 dumbbell flyes 3x8 skullcrushers 3x8 lateral raises 3x8
B planks 3x30" / hanging leg raises 3xF supermans 3x8 pullups 3x8 dumbbell side bends 3x8 chinups 3x8 dumbbell rows 3x8 curls 3x8 hammer curls 3x8
Noah Miller
nice critique, can you say whats wrong. By triceps exercise I mean dips or close grip bench
Camden Harris
xAxBxCx
A:
Facepulls 3x15 Rear Delt 3x15 Lat Pulldowns 12/10/8 Chinups in lat pulldown machines (sissy chin ups) 12/10/8 DB OHP standing 12/10/8 T-Bar row 12/10/8 T-Bar shrugs 12/10/8 OHP 12/10/8/6 Good Mornings 12/10/8 Side laterals 3x10 Hyperextensions 12/10/8 Crunches 3x12
Leg extensions 12/10/8 Squat 12/10/8 Calves (havent found the right one yet) 12/10/8 Leg Press 12/10/8 Deadlifts 12/10/8/6 Leg curls 12/10/8 Adductors 12/10/8 Sides (Havent found a good replacement)
Cardio 15min ex bike after the whole routine.
Chase Walker
Behold
AxBxAxx BxAxBxx
The A/B stuff each day is supersets
Ian Cox
Coming back into it after a long time off with damaged ACL Workout A Squat 3x5 Bench 5x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15 Tricep pressdowns 2x10
Workout B Front Squat 3x5 Overhead Press 5x5 Romanian Deadlift 3x8 Lat Pulldowns 3x8 Ab work 2x15 Bicep curls 2x10 AxBxAxx BxAxBxx
Luis Powell
Monday and Friday : Deadlift 5X5 Dumbbell bent over row 5X5 Dumbbell shoulder press 5X5 Then 3 one minutes exercises of punching (one, twos) with 5 pound Dumbbells
Wednesday: Squats 5X5 Bench Press 5X5 2X Pull ups as much as I can (so far only 11 with assist machine, I'm weak as fuck)
I leave cardio for when the boxing club has practice, which is usually Monday to Thursday
Bentley Price
>Punching with dumbbells
Don't do this
Nicholas Barnes
full body MWF while recovering from injury
bench press 3x12 cable chest flies 3xF lateral rows 3xF sometimes deadlifts 3x5 beforehand shoulder press 3xF or rear delt flies 3xF leg press 3x10 or squats 3x8 curls every now and then 3xF tricep pushdown 3xF planks 3x90secs+ each
Wyatt Powell
Noted, is there a reason why?
Eli Brown
it does jack shit for you, injury risk and it's gay and autistic as fuck
C: squat 5x5 romanian deadlifts 3x8 leg press 3x8 calves
keep the cardio if u want, do leg raises instead of crunches
Levi Powell
Will give this one a think. Had a break on lifting due to no food and midsummers eve.
Any reason for leaving out side laterals, reverse curls and shrugs?
Any tips on getting a good calve exercise? Tried 3-way calve raises, dumbbell calf raises and front/back racked squat position calf raises already.
Jeremiah Hill
Also want to incorporate dips into the program, cause of memes. Should it be on A or B?
Hudson Cooper
AxAxAxx
Weighted Pullups 3x8 Bench Press 5x5 Low Row 5x5 Dips 3x8 OHP 5x5 Leg Routine as suggested by my physiotherapist due to cruciate rupture
Not sure if should do all 5x5, is this mixed plan counterproductive?
Benjamin Thompson
farmers walks are better than shrugs for traps. you can do dips instead of tricep pushdowns. standing calf raises with your toes on a raised surface for full rom work for me. either dumbbells or barbell on the back. that and cycling
Caleb Thomas
Thanks user. You're alright.
Parker Rivera
rate my fullbody routine 3x a week
alternating each sesssion between deadlifts and squats 4x6 bench press 4x6 ohp 4x6 rows 4x6 chins 4x6 (cant really do that many yet)
and then finishing every workout with doing two of the following exercises for 4x12 (switching the 2 every session)
bicep curls tricep extensions side lateral raises calf raises
been lifting 4 months on a push/pull but i feel like this might be better. good or bad for size and strength?
Cameron Richardson
Rates?
Logan Ortiz
ABxABxx
A: squat pull up row curls
B: bench ohp incline bench dips
bench: 110kg x 5 squat: 140kg x 5 rows: 100kg x 8 pullup: 30kg x 5 dips: 40kg x 5
started with this routine and still doing it. any point in changing anything as long as I keep gaining strength?
dont want to be an asshole but pls only critique from people who are stronger, thats why I posted my stats.
Easton Hernandez
Can someone plz rate?
Henry Bell
Sounds like one hell of a workout. Better than most 3/week workouts in my estimation.
Ryder Phillips
pls
Daniel Harris
anyone?
Nathaniel Howard
To complex a thing to consider for the dyels itt. Maybe post in the routine general rather than the routine rate thread.
Ayden Flores
not bad. the volume will get to be too much though once you get stronger consider, in the future, splitting the whole thing up like
A: squat, bench, rows, bis/tris B: deadlifts, ohp, chins, shoulder and calf work
use varying rep schemes like 5x5, 5x3, 5x1, 8x2, 3x10.
do aba one week then bab another week
Jace Hill
keep going then. why no floor pulls?
Ryan Martinez
3 days a week: Squat sets of 3 to a comfortable 3 rep max bench sets of 3 to a comfortable 3 rep max rows 5x5 decreasing the weight progressive pulls: work up to a powr clean comfortable 3 rep max, then clean pulls, then deadlifts both up to a 3 rep max
supposed to be done for 2-3 months.
William Ross
thx, solid advice
Oliver Torres
I have a 3pl8 x 5 squat after three months . I have two volume days for squats and one strength day . I'm probably not qualified to tell you anything about other lifts tbqh famalam .
Wednesday(light) Press 4x10-15 Wide-grip Pull-Up 4x10-15 Squat 4x10-15 Forearm work 4-6x12-20 Neck work 4-6x12-20
Friday (medium) Incline Press 4x8-12 Power Clean/High Pull 5x5-7 Front Squat 4x8-12 Decline Triceps Extension 4x8-12 Calves 3x12-20
Liam Rodriguez
i like it, personally i would have a little less volume on light day (2 sets) but its good. also, power cleans should be done for sets of 3 and most. front squats should be lower rep too.
Nathaniel Phillips
Today I did cable rows because bot cage and rack were occupied, there was a big gloot sloot squatting. Anyway, I did them with strict form, vertical torso and no momentum whatsoever...boy did they wreck my lats. I never had lats and never felt bent over rows working them, maybe I should start incorporating cable or DB rows into SS
Jacob Mitchell
Push: 3x5 bench press
3x5 incline bench press
3x5 db press
3x5 incline db press
3x8-12 tri pushdowns
Pull: 3x5 deadlift
2x5+ pullup/chinup
3x5 seated rows
3x5 bb rows
3x5 bb curls/hammer curls
Legs: 3x5 squat
3x8 press
3x8-12 extensions
PPLxPPL
Adding 2.2kg or 5lbs to bench, every first PPL of the week, and 4.5kg or 10lbs to deadlifts and squats every first PPL as well.