Routine general

I was thinking about this BB Work protocol to do after my Strength/Crossfit work

A:
Bench Press 5*5-7
Pendlay Row 5*5-7
Incline DB Press 3*6-8
Machine Row 4*6-8

B:
OHP 4*6-8
Weighted dips 3*5, 2*3 2* AMRAP @BW
BB Curls 5*8-10
LTE 5*8-10
DB curls 3*12-15
Overhead triceps extensiom 3*12-15

C:
Front rack lunges (comfortable position desu) 4*7-9
SLDL 4*7-9
Goblet Squats 3*12-15
GHR 3*12-15

What do you think boys?

just do push pull legs, or

A: chest/bis
Bench
flies/incline dumbell bench
clap ups
curls
hammer curls

B: Shoulders and legs
Ohp or btn press
squat
rdl
arnold press
lateral, reverse raises

C: Back/tris
deadlift
chins
chest supported db rows
shrugs
close grip bench
tricep extensions

overlap like pic related

nice bait

pls rate :)

fuckin weird way of writing it

Is this the real or meme GSLP

>complaining about dislike and/or hate
>on fucking Veeky Forums
Trip on trappy. If not, then you are just a sad whiteknight
>>>/reddit/

ABxABxx

A
Squats 10x10
Chinups 10xF

B
Deadlifts10x10
Dips 10xF

pls r8 m8s

A

Bench press 3x5
Narrow grip bench press 3X8
Skull crushers 3x10
DB bench press 3xfailure
Straight bar cable pushdowns 4X10
Rope cable pushdowns 3x12

B

Deadlift 1x5
Pendlay row 3x5
Bent over row 3x8
Pull up 3xfailure
Straight arm lat pulldowns 4x8
Various curls

C

Zercher squat 3x5
Back squat 3x8
Leg press 3x10
OHP 3x5
Lateral raises 3x12
Front raises 3x12

usually mix it up a bit, but that's the basics. Actually mainly train fro strength, but I find the added volume helps me progress faster.

ABCxABC

A
Squat 3x5
OHP 3x5
Side raises 3x12
front raises 3x12
face pulls/somethign else 3x12
Some calf shit

B

Deadlift 3x5
pull ups 3x8
BB/db shrugs 3x20
Chin ups 3x10 (last to failure)
EZ bar/DB/Hammer curl 3x12

C

Binch 3x5, 2x8
DB flyes 3x12
Lying Tri-press 3x12 (superset with close grip binch)
Rope pulldowns

Do Hanging leg raises for ABS after workout if I have time, depending on when I do cardio etc. But at least two times a week.

b-bump

Literally retarded / 10

well, fuck

Sorry, that was actually meant for

what happened to trappy?

Mine probably looks somewhat retarded too I'm sure, lacking some equipment.

At least I got a (you), senpai

>6x/week is too high, especially for a strength trainee.
>3x5 squat and DL 2x/week is gonna run you down or force you to use insignificant weight.
>DL the day after squat
>too much muscular overlap each day

>too little lift frequency if AxBxCxx, too much workload if its ABCxABCx
>zercher squat as main lift on C as opposed to back squat?
>too far into diminishing returns for some muscles, e.g. 19 sets for triceps on A

>10x10
>10xF
>ridiculously minimalist

its Phraks take on GSLP, and its standard

flight of the hellions

workout is 2 on 1 off repeating

upper body

Pullups, dips 2x10
curls, lat raises, standing dumbell flys 2x10
standing dumbell overhead press 2x10
lat pull down 3x10 to failure
50 burpees
Pullups, dips 2x10
curls, lat raises, standing dumbell flys 2x10
standing dumbell overhead press 2x10
lat pull down 3x10 to failure
50 burpees
3x5 deadlifts

track

4x400 meter sprints for time
8x100 meter sprints
4x400 meter sprints for time
8x100 meter sprints

this is mostly for total body conditioning in the hopes that it makes me a well rounded athlete, its a jack of all trades style workout.

Am i missing anything to improve my total body workout?

Not sure think he had some serious issues quite a while before Veeky Forums.
There are even some pics of him dressed as a female, and they seem to be way too "nice" clothes to be for halloween or something.

Sad when things like this happen, used to laugh and shit post about it but one of my childhood class-mates started behaving really strange like trappy not too long ago, devastated parents etc.
no idea why I'm blogging on Veeky Forums though.

Workout A run, pushups, dips, pullups, plank,

Workout B squats, lunges, mountain climbers, situps, flutter kick, legraises, plank

At the end of each workout I pick one exercise to do for HIIT style workout for 15 minutes or more straight. Ex. Pushups I do 10 pushups every 30 secs or whatever I need to do to get my heartrate at the zone I want

>Workout A run
stopped reading there
>enjoy your no gains

6 days a week i forgot to add. Sunday being only off day

Back + Bis
widegrip pullup/wide grip lat pull down 4xF or 4x8-12
close grip seated row 4x8-12
Lat pushdown 4x8-12
shrugs 4x8-12
Ez bar curls 4x8-12

Chest - legs
Squat 5x5
flat bench 5x5
calf raises 4x8-12
incline db bench 4x8-12
cable flys 4x8-12

shoulders + tris
seated db overhead press 4x8-12
lateral raise 4x8-12
upright row 4x8-12
triceps cable extension 4x8-12
skull crusher/close grip bench super set 4x8-12
behind head tri extension 4x8-12

AxBxCAxBxC

Those who have done GSLP, did you have to buy and take your own 1.25 lb plates to the gym? I was thinking of doing this but don't want to be a weirdo and not even sure if it's allowed. Also, I know the program is supposed to be constantly adding weight and that's the whole point but what about instead of adding 2.5 lbs for upper body every session, adding 5 lbs every other session?

Jeff seid club shredded. A week and a half in and I'm seeing crazy progress.

I have a home gym because schizo but if I had to go to a regular gym I'd take my own fractional plates there. Can't imagine 2lb/5lb curl or 5lb deadlift increments.

They're small enough to fit in your gym bag anyway.

>too little lift frequency if AxBxCxx, too much workload if its ABCxABCx

Suggestions?

>zercher squat as main lift on C as opposed to back squat?

Neurological condition in calves. Affects balance; heavy back squats make me fall over.

>too far into diminishing returns for some muscles, e.g. 19 sets for triceps on A

My triceps seem to respond well to the volume desu. Making strength and size gains consistently. Will back off if/when I stall.

tranny faggot sjw nu male cuck detected

A
Squat 3x5
Bench 3x5
Deadlift 1x5
Pullup/Chinup 3x5

B
Squat 3x5
OHP 3x5
Power Clean 5x3
Row 3x8

AxBxAxx
BxAxBxx

alright i admit the setsxreps is just plain moronic but what is wrong with being minimalistic

pls critique me

add rdl

ur gonna fuck ur elbows up with 4 tricep

Starting Skelly here,

Have a rowing machine and dumbbells. What's a non-meme dumbbell routine I can do that isn't redundant with the rower?

Fitfu for your troubles.

>Suggestions?
a better split

>Neurological condition
I'm unsure how a zercher squat overcomes the balance issues of a well executed back squat, but it's fine if that's what you have to do to squat

>My triceps seem to respond well to the volume desu.
if that's what you want to believe

nothing wrong with being minimalistic, if done with an educated reason for doing so.

the routine you posted is unnecessarily restrictive, specifically with the upper body work.

>brosplit
its 2016 m8

>wide grip pullups are a meme and are worse for lat development cause of shorter rom
>upright rows are injurious
>no deadlifts/variants in sight

PPL
pretty much coolcicada's but with deadlifts added in and a few minor adjustments

Opinions on the PHUL routine? Been lifting for 2 years now and im just looking fir a simple, no frills routine that will make me somewhat jooci and somewhat strong

Sorry to hear that, senpai.

I find weird that trappy was med school student from Brazil, just as I am, and I tell you that is really difficult to believe that accepted as normal in med school. I guess I could find who trappy is if I wanted to, but I think that she may be bothered too much already...

anyways, when I asked I wanted to know if had been any big fuzz over trappy, to make her left. her threads were very good for beginners...

Oh, ok. I thought you were talking about his general disorder.
Not sure if something "new" has happened to him.

Also, Medicine master-race

I'm currently on Phrak's GSLP but I wanna switch to something even more hypertrophy orientated and with more lifting days since I have a lot of free time during summer.
I was thinking to switch to some kind of PPL routine, Metallicadpa's one since it's for beginners.

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

Is it good? Will I have problems switching from 3x5 to 5x5? Also, when is someone not considered a beginner anymore? Thanks.

mon
squats 7x7

tue
squats 6x6

wed
squats 5x5

thu
squats 4x4

fri
squats 3x3

sat
squats 2x2

sun
squat 1x1

whats wrong with a bro split?

This is the routine I'm just finishing off with and rotating out of for another go at strength training.
Workout Structure: C/A1/B1/A2/B2 5 Day rotation

Workout A1: Chest/Tricep/Shoulder
3-4x8-10 Bench Press
3x5 Overhead Press
3x8-10 Decline Bench
3x8-10 Incline DB Bench

Accessories:
3x8-10 Standing Cable Fly (Starting from Lower)
3x8-10 Tricep Pressdown (Bar or Rope)
3x6-10 French Press (Overhead Tricep Extension)
3x8-12 Shoulder Shrugs
Superset 3x8-10 Arnold Press with Pause or switch to DB Shoulder Presses (based on energy) + 5 each of lightweight lateral and forward raises immediately after

Rotate in or out exercises based on energy. Usually doing at least 6 but hitting all if I can.

Workout A2
1x10 1x8 1x5 1x3 1x1 Bench Press
5x5 OHP
3x5 Decline Bench
3x5-6 Incline Bench

Accessories:
3x8-10 Standing Cable Fly (Starting from Lower)
3x8-10 Tricep Pressdown (Bar or Rope)
3x6-10 French Press (Overhead Tricep Extension)
3x8-12 Shoulder Shrugs
3x8-10 Arnold Press

Workout B1: Bicep/Back
3x5 Deadlift
3x10-15 Chinup (weighted as necessary)
Accessory Work:
3x8-10 Overhand Pull Machine (Blanking on the actual name srry)
3x8-10 Hammer Curl
3x8-10 Standing Bicep Curl
3x10 Cable Row

B2 is basically the same thing but we're trying to hit a 3rep or 1 rep max on DL, heavier weight and 6-8 reps of all accessory work. I think the reason I do this is because back muscles after deadlift are already exerted and we're just looking to build mass for future deadlifting.

Workout C: Leg/Core
3x8-10 Squat
Superset 3x15-20 Hip Adductor/Abductor
3x8-10 Hamstring Curl
Accessory:
3x15-20 Seated Calf Extension (Machine:Do not confuse with calf raise) or Standing Calf Extension
3x20-30 Crunches or Machine Crunches

Just adding on for accessory work once in a while if I'm having a good day I do 1rep moving up to a 1RM of front squat for leg day. Seems to help maintain strength

Nice try, degenerate. Get out.

Scoobys got a decent one ... Good beginning whit, nice gains