Routine General, bitch

mon
squats 7x7

tue
squats 6x6

wed
squats 5x5

thu
squats 4x4

fri
squats 3x3

sat
squats 2x2

sun
squat 1x1

septuple progression
>can complete workout
increase weigth of that day of the week by 5 lbs
>can't complete workout
reduce it by 10%

AxBxAxx
BxAxBxx

A
Squat 3x5
Bench 3x5
Rows 3x5

B
Squat 3x5
OHP 3x5
Deadlift 1x5

why did trappy leave?

Why did I find $5 on the ground? Sometimes good things just happen man.

Did she?

ABCDxxx

A
Squat 3x5 @ 315, finish with drop set of 225xf, 185xf, 135xf
Front squat 225xf, 185xf, 135xf, 95xf
Superset bulgarian split squats 4x30(15 per leg) with
Romanian deadlifts 4x12

B
Bench 3x5 @ 275, drop set 235xf, 185xf, 135xf, 95xf
Ohp 10x10 low weight to kill the front felt
Skullcrushers 3x15
Tricep pulldwon 10 @ 10, 20, 30, etc. Until failure. 10 reps at every weight all the way back up the rack. No more than 30 sec rest
Superset dips/diamond pushups 3xf

C
Diddly @ 405 3x5
Bent over rows/pendlay rows(alternate weeks) 3x12 @ 185, dropset 185xf, 175xf 165xf, 155xf, 145xf, 135xf, 95xf
Pull ups 3xf
Lat pull down 4x15
Seated row machine 3x15
T-bar row, 3x10 @ 3pl8, drop set to failure at 2pl8 and 1pl8

D

Ohp 3x8 @ 205
Db incline 3x12
Db bench 3x12
Db fly 3x12
Arnold press 3x12
Db seated press 3x12
Superset front raise/lateral raise/dumbell bent over fly's 4x12

I feel like I sweat more than anyone at the gym. No workout takes me more than an hour. Workout only in the mornings, been doing yohimbine HCl and ec stack IF so these workouts have been killing me doing them without eating beforehand. Down from 245 to 208 tho, so worth it.

Thoughts? Should I adjust anything?

any dude that has no muscle and gives advice like theyre the biggest expert on this board is a fucking joke

Died from zika

as far as I can tell, she still posts in owg and plg but doesn't do her routine threads anymore ;-;

o shit waddup

>"she"

Please seek help.

Bjj brown belt here, train twice a week 3 hr each, also train judo once a week. Wrestled for 4 years throughout HS. My workout has been as follows for the past 2 years

A (max effort upper)

Barbell standing press 3 x 5
Barbell seal row 3 x 5
Weighted dips 3 x (max reps with 2 pl8)
Barbell curl 4 x 6

B: (max effort lower)

Clean pulls 4 x 4
Barbell olympic squat 3 x 5
Heavy dumbell hold 3 x 30 seconds
Weighted woodchopper 2 x 15

C : (repetition upper)

Barbell bench press 3 x 10
Weighted chin up 3 x 10
Dumbell shrugs 3 x 10
Lateral raise 3 x 10
Dumbell skullcrusher 2 x 15

D: (repetition lower)

Barbell front squat 4 x 6
Glute ham raise 3 x 8
Wrist roller 3 x 10
Weighted crunches 3 x 20

That's was easy b8 m8

>implying she is not a girl
lmao, it's like you haven't even seen her feminine penis

A/B alternate routine I've been doing after a 2 year hiatus from lifting based on a 3x15 (wk 1)/3x10 (wk2)/3x5 (wk 3) full-body routine I was doing before I had to stop due to injury(s). I've modified and trimmed it (since I am so fucking out of shape now) and made it a straight 3x8 alternating each workout 3 times a week (ABA, BAB, etc). The full-body workout before gave me the best results of my life, better than any split I've done, so I will continue to do it. The one I have been doing is continuing that trend. Of course, I do want any changes/tips you may have.

A

Flat dumbbell press
Flat dumbbell chest flies
Weighted tricep dip

Weighted pull-up
Cable row

Standing dumbell fly

Smith trap raise
Smith calf raise
Squat

B

Incline dumbbell bench
Close-grip flat bar bench
Low/medium/high cable fly

Standing biceps cable curl
Concentration curl

Bar upright row

Smith calf
Dumbbell trap raise
Front squat

anyone?

that's a cute drawing you got there, do you mind if i save it?

PUSH: A
Bench press 5x5 (+DS)
DB incline bench 4x10
Cable flies 4x12
Chest dips 3x15
Lateral raises 4x12
Face pulls 3x15
Chest press 3x15
Tricep rope 4x15
Skullcrushers 4x12

PULL: A
Deadlift 5x5
BB rows 4x10
Straight Rows 4x10
Lat pulldowns 4x10
Preacher curls 4x12
Incline DB curls 4x12
Hammer curls 4x12

LEGS: A Squats 5x5
SL deadlifts 4x10
Leg press 4x10-15
Ham curls 4x12
Quad extensions 4x12
Seated calf raise 4x16
Other calf raise 2x20

PUSH: B Incline bench 5x5 (+DS)
Flat bench 4x10
DB flies 4x12
Chest dips 3x15
Lateral raises 4x12
Face pulls 3x15
Chest press 3x15
Tricep rope 4x15
V-bar tricep 4x12

PULL: B Deadlift 5x5
DB rows 4x10
Straight Rows 4x10
Lat pulldowns 4x10
Preacher curls 4x12
Incline DB curls 4x12
Hammer curls 4x12

LEGS: B Squats 5x5
Weighted lunges 4x10
Leg press 4x10-15
Ham curls 4x12
Quad extensions 4x12
Seated calf raise 4x16
Other calf raise 2x20

PPL(A)PPL(B)Rest

not at all good sir :^)

Who is that supposed to be anyway?z

>face pulls on push day
what?

-ABxCDxx, HIIT cardio every day
-Basic 4-day Texas Method Volume/Intensity split
-Still a linear progression model; Intensity weights are +10lbs after every workout, Volume is +5lbs. No increase on a fail, after 3 fails IN A ROW deload by 10% and add a rep
-Many different variations exist based on what you want to emphasize; you can switch both the order of days and the order of exercises to your taste and whatever accessories you want, since you're only focused on boosting the Big 4 Lifts

A
Flat/Incline Bench 3x3
BB/DB OHP 5x5
[DB Triceps Extension 3x10
[DB Lateral Raises
-
[Face Pulls 3x10
[Cable Pec Flys 3x10

B
Deadlift 3x8* (amrap on last set)
Wide/Close grip Pulldowns 5x8
DB Pullover 3x12
[Ez/DB Curl 3x10
[BB Shrug 3x10
Back/Front Squat 3x3
Abs

C
BB/DB OHP 3x3
Flat/Incline Bench 5x5
[DB Triceps Extension 3x10
[DB Lateral Raises
-
[Face Pulls 3x10
[Cable Pec Flys 3x10

D
Deadlift 3x3
Wide/Close grip Pulldowns 5x8
DB Pullover 3x12*
[Ez/DB Curl 3x10
[BB Shrug 3x10
Back/Front Squat 5x5
Abs

I choose to do my Deadlifts before I Squat because it's too exhausting to do it the other way round, even with the acc's breaking up the session

trying way too many things at once. as soon as i get really injured i'll drop everything back to the big three.

Doing some form of 5/3/1.
M:5/3/1 Squats, 3x10 Squats @ 70%, 3x5 Dips
T: 5/3/1 OHP, 3x10 OHP @ 70%, 3x10 Barbell Rows, 3x10 Bicep Curls
T: 5/3/1 Deadlifts, however many pullups I can do
F: 5/3/1 Bench Press, 3x10 Bench press @ 70%, 3x10 Close Grip Bench press, 3x10 Barbell Rows

pic related
I didn't draw it either, some user did

Bamp for this post

Whoa--waidaminit... Does Thorbrah have Pectus Excavatum? His shit looks a bit sunken in the pics on the right. Regardless, he makes it look good.

Also, can anyone give feedback on OP's routine?

A:
Squat 5x5
pullovers (between squats) 5x10
close grip bench 5x5
curls 4x6
reverse curls 5x8

B:
Pulldowns 5x5
bench press 5x5
db rows 4x6
db incline bench 3x6

C:
MIlitary press/db press/btn press (whatever i feel) 5x5
power cleans 5x3, clean pulls 3x2
shrugs 5x5
farmers walks 2 sets

can I make get bigger muscles doing gslp?

So is Veeky Forums greyskull superior to SS? Wrecked my back and have to start all over again with squats and deadlifts, so I'm looking to try one or the other.

Mondays:
Squat 5x5
Bottom rack squat 5x1
ez bar curls 5x5
grip work: dl lockout holds 2 sets for time, dumbbell hammer curl to press 2x5
leg raises 1x20

Thursday:
Power cleans 5x5
Bench 5x5
floor press 5x1
pulldowns or machine rows 4x5
grip work: finger deadlifts, wrist curls 2 sets each
leg raises 1x20

>6'2"
You're soooooo lucky.

And about me.... well.. what's the point of excercising, if you're solid 5'10"?????????

:(

I'm not thorbrah. I'm also 5'10".

I suggest you quit being a bitch a get in the gym.

:)

firsly i need to gain a 4 inches. i will make a thread

>being 5'10 and ripped
>being 5'10 and skinnyfat

who do you think is more attractive?
but it's your life after all. do whatever you want with it

1
>squats 10×5 (1 warmup)
>calf raises with whatever I had loaded 10×5
>db lunges 3×8
>leg press cool down take a long ass time up and down
>Db straight leg deads 5x8
>dumbbell rows 4×10 each side
>lat pull downs 3x8
>row 1 km
2
>bench 5×8 (1 warmup)
>incline dumbbell 4x8
>db squeeze press 3x8
>cable crossovers 3x12
>skullcrushers 4x10
>dB kickbacks 4x10
>tricep extension 3x10
>tricep push down top 3x10ė
3
>db ohp 4x8
>incline front raise 4x8
>shrugs 3x12
>db upright rows 3x10
>curl with preacher bar 3x8
>reverse curl 3x8
>hammer curls 3x10
>curl on almost straight up but enough incline but to feel it 3x6

Those first 2 i meant 5x10. Holy shit. And for abs mainly bicycle kicks and holds

TM split, based on the 5 day PPLxULx one on the sticky:

A
>Pullups 5x5
>Barbell row 3x5 @ 80-90%
(currently doing dumbbell rows to address asymmetry in lats)
>Facepulls 3x8-12
>Dumbbell curls 3x8-12
>Reverse curls 3x8-12
>Plank 3xF

B
>Bench 3x5 (intensity)
>OHP 5x5 @ 80-90%
>Lateral raises 3x8-12
>Skullcrushers 3x8-12
(again currently doing tricep kickbacks instead due to asymmetry)
>Cable crossovers 3x8-12
>Shrugs

C
>Squats 3x5 (intensity)
>Deadlift 3x5 @ 80-90%
>RDL 3x8-12
>Plank 3xF

x

D
>OHP 3x5 (Intensity)
>Barbell row 1x5 (intensity)
>Bench 3x5 @ 80-90%
>Spoto bench 2x5 @ 70-90%
>Dumbbell curls 3x8-12
>Shrugs 3x8-12

E
>Deadlift 1x5 (intensity)
>Squats 3x5 @ 80-90%
>Paused squats 2x5 @ 70-80%
>Calf raises 3x8-12
>Plank 3xF

Anyone?

o shit waddup

Monday:
squats: 5x10
lunges: 5x20
bench: 5x10
db bench: 5x10
skullcrushers: 4x12
pec dec: 4x12

Tues:
Powercleans: 5x5
yates rows: 5x10
db rows: 5x10
rear delt flys: 4x12
curls: 4x12
v-ups: 5xfailure
ab wheel rollouts: 5xfailure

Thursday:
squat: 5x5
front squat: 5x5
bench: 5x5
press: 5x10
skullcrushers: 4x12
latterals: 4x12

Saturday:
deadlift: 5x5
pendlay rows: 5x10
pullups: 5x10
curls: 4x12
v-ups: 5xfailure
ab wheels: 5xfailure

I sprint before back days and jog on off days

Just wrote it right now. Any recommendation or opinions on this, any change to make ?
I know it has flaws like the order but I have no choice to train legs at the end of the week since I have a physical jobs where I have to walk all week long, except during the week-end.

///CHEST/BICEPS///

- Bench Press 4x8
- Incline Bench Press 4x8
- DB Bench Press 4x8
- Chest Flyes or Cable Flyes 4x8

- Incline Dumbell curl 4x10
- Preacher Curl 3x10
- Chin Ups 10xfailure

///SHOULDERS/TRICEPS///

- Seatted OHP 4x10
- DB OHP 4x10
- Lateral Raises 3x10
- Front Raises 3x10
- Seated bent over lateral raise 3x10

- Dips 4x10
- Triceps extension 4x10
- Triceps cable kickback 3x10

///BACK///

- Deadlift 4x8
- Seated Row 4x8-10
- Lat Pulldown 4x10
- Dumbbell Bent-Over Row 4x10
- Pull Ups to 6-8 - failure

///LEGS///

- Squat 4x10
- Leg press 4x10
- Leg extension 4x10
- Leg curl 4x10
- A Calves exercice (don't know wich one yet) 4x10

Everyone does chest on Monday. Don't be a faggot. Also
>seated bent over

dont wait with strength training. if you feel you have excess fat, stop eating cholesterol for a while and then start lifting. your heart will be safe and the extra fat you packed on have boosted your hormone levels, you will pack on muscle faster.

more body mass = higher hormone levels, start lifting and enjoy fast results!

>seated bent over
Man I have no idea. Translating these exercice to Englsih is a pain in the ass. I meant pic related.

Other than chest day on monday, does it look good ?

=Chest/Back=

Incline Dumbbell Press
- 4x8-10
Weighted Chins
- 4x8-10
Incline Flyes
- 4x10-12
Dumbbell Row
- 4x8-10

=Legs= (weak point)

Front Squat
- 4x8-10
- 2x20
RDL
- 5x8-10
Leg Extension
- 4x10-12
Leg Curl
- 4x10-12
Calf Raise (Seated and Standing each)
- 5xwhatsthepoint

=Arms/Shoulders= (huge weak point)

Close Grip Bench
- 4x8-10
Barbell Curl
- 4x8-10
Overhead DB Extension
- 4x10-12
Incline Curl
- 4x10-12
Rope Pushdown
- 4x10-12
Hammer Curl
- 4x10-12
Face Pull
- 4x10-12
Upright Row
- 4x10-12
Lateral Raises
- 4x12-15

Do 21 on bis. Lunges on leg day. For calves stand on a step with your toes and do single leg calf raises

>fix it by putting these unnecessary exercises I personally like for no reason
fuck off faggot

You fuck off. I'll fuck the shit out of your daughter. Literally. I'll spunking down her throat til it poars out of her ass

I do Fierce 5 but with a twist...
I use dumbbells and not barbells

>I'll fuck the shit out of your daughter.
>daughter
kek get off Veeky Forums old man

guys today I did chest

>32 kg x 10 incline bench press (4 sets)
>incline flyes with 14 kg dumbbells (3 sets)
>1 sets of dips x f
> 4 sets on the pec deck (75 kg) x f (around 10 reps)

is this generally enough for a muscle like chest?

I see people claiming to do 25 sets or more for chest but I'm honestly exhausted after like 10

I feel like 12 sets is the golden number for every body part bar back and legs maybe but I don't know

what do you guys think

>pic related goalbody

...

Ur weak l o l

that's why I go to the gym duh

Workouts are spaced as Monday Wednesday Friday. would front squats on wednesday hinder my normal squats on friday? should i switch it around so squats are monday, front squats are friday?

o shit waddup

AxBxAxx and BxAxBxx

A:
Squat 3x8-12
Bench Press 3x8-12
Rows 3x8-12
Biceps 2x8-12
Core work 2xFailure

B:

Deadlift 3x5
Shoulder Dumbbellpress 3x8-12
Lateral raises 2x8-12
Lat Pulldowns 3x8-12
Triceps 2x8-12
Core work

Question for you swole moles, is a novice who's doing body weight exercises and cardio wasting effort by not upping how much they do constantly or changing it up? I'm in the fat loss part of getting Veeky Forums and am down over 60 pounds through eating better and a whole load of cycling but I've started a sort of routine last month and don't know if I'm just wasting time

>7 pushups
>12 sit up
>6 chin ups
>10 dips
>15 squats

I do 5 sets of that, 6 days a week, along with biking and swimming. Like I said I'm interested in losing a good deal more fat before I start lifting, am I wasting my time? Should I be doing a different routine every day? Have I wasted the last 40 days of serious willpower and effort?

>Read the sticky

I've read the sticky, it's 90% lifting weights 10% eating better, it doesn't answer what I'm asking

>7 pushup
Kek
>10 dips
Are you talking about your half time snack?

I used to do 0 pushups jerk now I can do 7 at a time and hopefully in the future it'll be higher, that's how getting in shape works fucko

>Are you talking about your half time snack?

Dips with my hands on a chair, haven't got to tricep dips yet, thanks for the help but if I wanted a snarky response from a bitter manlet I'd go to any of the quicker moving threads on Veeky Forums

Have you tried /r/weightloss? or /r/cuckold?

ABCABCx

A: Push
OHP 3X5
Bench 3x8
Tricep pushdown 3x8/10
Lateral raise 3x10
Cable flies 3x10
Tricep extension 3x10

B: Push
Face pull 3x15
One arm cable row 3x8
Incline bicep curl 3x10
Wide grip lat pulldown 3x10
T bar row 3x10
Bicep cable curl 3x10

C: Legs
Squat 4x5
Calf raise 3x10
Some ab exercise
Leg extension 3x10
Hamstring curl 3x10
Ab exercise

All workouts followed by 20-30 mins of cardio.
Natty lifter 2-3 years 6ft4 105kg ~22%BF looking to cut to 12-14%.

Most people on Veeky Forums are pretty helpful, granted they'll make you know you're new, but it's the people like you that give me motivation. Way to have a worse attitude than a formally depressed NEET with no friends hombre, I'll be a better person than you soon enough.

>formally depressed
Is everything a "black" tie event fatass? I'm a terrible person. I lift and I have money. Other than that Im iredeemable trash. If you need any sort of motivation other than wanting things, you're weak. Glad I could help you anyway

How good is this after SL? I can't do SS due to horseshoes kidney (it has a little more volume than SL).

Handstand press 3x12
Bodyweight squat 3x12
L-sit 30s
Push up 3x12
I do this in a circuit. It takes about 20 minutes with stretching beforehand and I look better than I did on Starting Strength, StrongLifts or my custom compound barbell routine. I just focus on keeping my body fat percentage low, eating a nutrient-dense vegan diet, staying hydrated and sleeping a lot. I'm really skinny now and I just need the tiniest bit of muscle in order to look "jacked". I'm really happy with the results and the lifestyle, I recommend looking into it if you get stuck in T-rex mode or just can't seem to progress much with barbells.

I'm definitely smaller but I look better and save a lot of time and money now that I don't travel to the gym to exercise.

I should mention I'm more of a Veeky Forumsggot than a Veeky Forumsizen.

Sounds like youre training for the Rios 2016 new Plow Me in the ASS event

just say stronglift...

>ellipsis
just kill yourself...

Maybe I will try here. ...
I am doing the routine in
Fitloop.co
It takes too long.
How can I make a hiit workout out of it?

I have been doing SL for about 2 months now, but I am thinking about changing my routine to this (From Scoobys site) as my main goal is to have a lower body fat and have visable abs as I am not looking to get big at the moment. I was thinking of turning down the jogging to about 30 minutes instead as 45 after a workout seems like too much. I would apprecaite any advice you guys can give.
ABABABB

A:
Squats: 3x8
Bench: 3x8
Deadlift: 3x8
Pullups: 3x8
OHP: 3x8
Row: 3x8
Rotisserie Core workout: 3x8
Jogging 45 min

B:
Jogging 45 min

my gf has stalled on 5/3/1 and I'm not sure where to take her programming. She started off with SS, then did a program based on heavy triples, then did 5-6 waves of 5/3/1, then a smolov jr program to catch her lagging squat up. her stats are:

5'6 155
DL 335 for 1
Squat (atg) 225 for 2
Press 90 for 5.
Bench 115 for 5.
10 chinups

Her presses are weak and her squat is weak. Maybe I just have her do another smolov jr program? She wants to lift 3-4x per week. Any suggestions?

Is this good to follow, if I wanna have the bomb ass?

The pyramid is stupid and I would argue there is too much lower body volume, stick to 3 days/week max if you're natty
Also you need cardio worked in there somewhere for your goals

Rate my routine, Veeky Forums.
It's pretty much as standard as it comes, but tell me if I should replace or just don't do anything.

Chest:
Incline Dumbbell Fly
Incline Dumbbell Press
Incline Bench Press
Dumbbell Fly
Dumbbell Press
Bench Press

Back:
One Arm Dumbbell Row
Lateral Pull Down - Supinated
Lateral Pull Down - Pronated
Standing Barbell Row

Shoulders:
Lateral Dumbbell Raise
Arnold Press
Seated Dumbbell Press
Seated Military Press

Bicep:
Barbell Curl
Barbell Preacher Curl
Dumbbell Curl
Dumbbell Preacher Curl (One Arm)
Hammer Curl

Tricep:
Overhead Dumbbell Extension
Lying Dumbbell Extension
Skullcrusher
Rope Pushdowns

Legs:
Barbell Squat
Leg Extension
Lying Leg Curls
Good Mornings

Everything is pretty much 3x12 (or until failure, usually after 8)

I do 30 min cardio after every session(mixing running, bike and stepper), also volume doesn't seem to be the problem since glutes can take so much punishment and I'm only 20, so I get like 100% recovered on weekends. God I hope this works, I just wan't to have that nice butt you see and say "damn".

I'm not trying to be a dick, but are all the exercises in some of these plans necessary? I'm seeing like 4 different types of curls and 3 different types of pressing. Why not just choose the one that uses the most amount of muscle mass and do a bunch of sets? I understand that changing it up might be more fun. that makes sense.

Are you referring to me ()?
I asked myself the same question, but then again the bar trains other parts the dumbbells don't train and vice-versa.
Plus, it really exhausts your muscles.

I'm referring to and Sorry, it somehow didn't register my click...

Kek

>she

i do a push/pull routine and do squats on the pull day. its essentially chest/tris/shoulders and a legs/back/bi's split

...

perfect

Can't find many routines with olympic lifts in them, can anyone point me in the right direction?

catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/

they have some pretty good starter programs on here, plus lots of informative videos on form, accessories, programming.

Thanks man, I really appreciate it.