Post the workout routine you did or are planning on doing today

post the workout routine you did or are planning on doing today

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I don't know man, just woke up and jerk off.

so cardio for 10 min
not a bad start

Shoulders and Traps
Stretch for 10 mins

OHP: 5 sets 10 reps
Upright rows: Same
Lateral dumbell raises: 4 sets till failure
Facepulls: Same

Traps:
Heavy dumbell shrugs: 5 sets till failure
Farmer walk with same dumbells: Walk till I can't holdem any longer. Rest walk back same distance.

Stretch 5 mins

>10 minutes
Jerklet detected

how much weight are you moving with your OHP?

Woke up
Did dick o' copter.

Did 25 bodyweight squats while trying to stretch as much as possible
Did 15 fingertip pushups
Did 5 chinups
All back to back with no rest.

Tonight I'm going to do the above as a warm up
Stretch then do Two sets of

Shrimp squats
Fingertip L pushups
Towel chinups
Assisted one arm pushups
Full bridges or neck bridges
Hanging leg lifts

No set number, just till I get that certain feeling.

Then do 2 sets of full body tabata workouts with basic calisthenics movements.

Pushups
Pike situps
Squats
Chinups
Short bridges

No rest between exercises done till I feel some lactic acid build in the muscles then move on to the next exercise.

A fucking shit ton of curls

50 dumbell curls
4x10 barbell curls
4x12 Hammer curls
3x12 Skullcrushers
3x12 Tricep dips

Still feeling like im not doing enough though. hopefully I will be sore tomorrow.

Squats
Warmup
1x3 @ 255lbs
1x3 @ 275lbs
1x3 @ 325lbs
4x2 @ 375lbs

Bench
Warmup
1x3 @ 135lbs
1x3 @ 165lbs
1x3 @ 190lbs
5x2 @ 215lbs

DB shoulder press
4x6 @ 60lbs

Tricep Rope Extensions
4x6

Good Mornings
4x4 @ 155 lbs


Peaking for a meet in 2 weeks.

do you go to a gym in MN?

Half a pl8

No, I live in Ohio.

Every 45s for 15 rounds do:

1 x Hang Squat Snatch @ 80% 1RM

and

5 rounds for time:

10 x Wall Balls
10 x Chest to Bar Pullups
10 x Burpees
10 x KB Snatch

Time Cap: 18min

It was fun.

>3x8 Incline Binch
>3x5 Binch
>3x5 OHP
>3x8-12 Lateral Raise
>3x8-12 Seated Skullcrushers
>2x12 Arnold Press with 2x12-15 Shrugs superset
>Finish with 3x10 Hanging leg raise and 5 sets of stomach vacuums

(3×12 for each)
Squat
Deadlift
Power Clean
Bench Press
Reverse Bent Over Row
Pull-Ups
Military Press
Dips

I've only been working out for about 5 weeks (already lost 8 pounds) and doing this particular routine every other day (running on the off days). I'll probably switch up to an ABxABxx routine in a couple weeks, but this has been doing wonders for me so far.

...
Nothing

;_;

...

squats
4x6 @ 325 then did some singles at 365
Deadlifts
2x6@ 315
RDLS
4x12, 10, 8, 6 @ 135, 155,185,225 then did a triple at 275
Calves
Just some leg press calves for a pyramid set of 10 reps before adding a set of plates. went uo to like 7 plates, I think
OHP
Just because I was bored, did 4x3 @145

My routine/cals/minimum protien intake while cutting

Monday - Wednesday - Friday

Pull Day
Deadlifts 4x6
Rows 4x6
Weighted Wide Grip Chin Ups 3x8
Alternating Dumbell Curl 3x8(Each Arm)
Weight Plate Raises 3x12
Dumbell Pullovers 3x8
Plate Shrugs 3x24
Cheat Curls 3x8

probably gonna do a bit of abs and calves later tonight

Starting PHUL on Monday. Currently on vacation for the week. I didn't like PPL. Training too much led to insomnia. Shit wasn't happening until I switched from PHAT to PPL.

forgot to mention im doing PPL

>deadlifts
>pull day

Enjoy your no gains, especially at 4x6.

>deadlifts 4x6

You're pulling, like, two pounds, aren't you?

on deadlifts your literally pulling the bar off the ground

also better rep scheme? i just started doing 4x6 on all my compounds and used to do 3x8

5 min jump rope
>High Bar Squat 165 x 3 x 5
>Bench 187.5 x 3 x 5
>Power Clean Practice
>Chin-Ups bodyweight x F (Got 10/10/8)
Static Stretches

PULL SHIT DAY

2x5 deadlift (second is set is really as many reps as possible but I shoot for 5)
5x15 face pull
4x8-12 hammer and bicep curls
5x5 chest supp rows
3x8-12 dumbell row
3x8-12 lat pulldown ---> have to find something to sub this with, only one machine in the gym and I swear there's always some autist on it whenever I want to use it for 10 minutes

biking, core, and more, if I had enough time to write it out and record it I'd probably be a fat ole tripfag

Deadlifts are primarily a lower body exercise and if they're being split, should also be done with lower body exercises, ie. squats.

For deadlifts, especially if you are still progressing linearly, I would stick with either 1x5, 2x3 or 3x2. If you feel really ballsy, you can do 2x5, but you'd be off sticking with lower volume for now.

Deadlifts and pullups for an hour. That's it. By the end, I can't do much of either.

Also, while deadlifts are primarily a lower body exercise, they're still a pull in the sense that they need your lats to keep your form in line. Ideally you wouldn't do them the day after pulling.

Personally as far as splits go, I like either a push/pull split, where lower body work is on the pull day, or an U/L split.

...

i assumed it was more of a lower back exercise since mine always feels tight afterwards but i get what your saying as i do feel my legs a lot

ill try out a 2x5 next time i do em thanks for the advice man

What I did *yesterday*. Today's my rest (maybe cardio if it's not raining) day.

No problem. Your lower back plays an important role in keeping your entire body stable, but it does the same with squats. It's part of the posterior chain that deadlifts work so well.

My lats a pretty tired and sometimes even sore after deadlifts. Primarily lower back, legs if you have a wide stance, and lats to stabilize the back.

Arnold's Golden Six

...

I don't like doing 6+ exercises each day, it's too complex. I don't want to have to use a notepad or phone to track what I'm doing, that takes the fun out of it for me.

I've had great gains since I started last year by just keeping things simple. Bench day, deadlift day, squat day. Throw in some pullups and pushups as strength tests and warm up.

Nigga, I have not the time to do a 5-day split or a 4-day PP routine.

Pause Jerk + Jerk (2+1) work up to rep max
Power Clean 70%x3, 75%3x3
Push Press BtN 70%x5, 75%5x3

Whitecourt guy?

Nah, this is how we get FUCKIN HUGE

OHP
Upright row
Rear delt fly
Dumbell shrugs

Deadlift
Weighted hyper extensions
Pull up
Seated row

Am I doing it right? Still experimenting with reps, doing 3x8 for most but 5x5 on deadlifts

5/3/1 Bench Press
5x10 Bench Press
5x10-20 Rows

Boring, but works wonders.

Rest day

>10 minutes
>not a 1min/5min x 6 HIIT session

Is the grip supposed to be narrower than overheard?

I train each muscle group separately for different days. I'll throw in a break day in between should I be feeling kind of crusty. I'll also switch up exercises on a whim just to youtube.com/watch?v=kcv70Q8pcAk

Legs:
Squats 5 sets with whatever weight I can manage
Hack squat 5 sets usually end with a dropset
Standing leg curl 4 sets end that with dropset
Calf raises 5 sets usually end with dropset

Shoulders:
Dumbbell/Barbell press 5 sets with w/e weight I can manage
Lateral raises 5 sets literally 10s rest
Face pulls/Cable crossover 5 sets, I'll mainly do cable crossover because better contraction I find
Smith machine shrugs/Dumbbell shrugs 4 sets dropset at the end

Back:
Did lift 5+ sets with as heavy weight I can go cause that's my jam
Lat pulldown/Assisted pullup 5 sets cause I can't do a pullup(lmao)
Dumbbell row 5 sets dropset at the end
Cable machine pullover 5 sets end with dropset.

Arms:
Hammer curls 5 sets usually end with dropset
Ez bar preacher curls 5 sets last set usually till failure until I can't move the bar more than an inch
Straight bar standing curl 4 sets, I'll go with a wider grip on this so I can target different parts of the bicep
Straight bar wrist curls, 4 sets, I'll go until failure every set

Chest:
Flat bench 5 sets, w/e weight I can manage
Incline dumbbell 5 sets, I'll tilt the dumbbells a little inwards to my chest to make it harder and use the lowest incline I can
Seated chest press, I'll go from a weight I can get 8-10 with and then just go up in weight progressively with no rest to a weight I can hardly move then come back down to a lower weight
Seated flies/Cable flies 5 sets, I'll usually end with a dropset. I use either of these just because it's easier to contract compared to when I use dumbbells
Assisted tricep dips, 5 sets, I'll usually end with dropset

I'll usually warmup on compounds with just the bar, deadlifts usually 1pl8. I like to get a rep of deadlift then row off the floor and do that about 10 times.

1x5 squat
1x5 bench
5x3 power clean
2x8-12 bicep curls
2x8-12 tricep extensions

Power clean 4x4
Overhead squat to hard triple
Push press to heavy triple
Back extension 3x12
Hanging leg raises 3x15

Working 2 times with a coach and 2 times by myself a week. Oly lifting.

1x5 Front Squat (new 5RM)
1x5 OHP (new 5RM)
1x5 Deadlift (new 5RM)
3x2 Power Snatch (previous weight +2.5kg)

squat 1xf 2x5
bench 1xf 2x5
deadlift 1x5

skullcrushers 2x8
lateral raises 2x8
db curls 2x8

squats
ohp
bicep curls
skullcrushers
pullups
rows

then I recommend skipping deadlifts and leg day completely if you have no time

today:
deadlift 3x10
seated row 3x10
weight widegrip pullup 3x10 (25)
weighted pullup 3x10 (30)
db row 3x10

DIDDLY
Squat
Light front squats
Something something abs
Something something lower back
Some pump for my triceps

Squats
Bench
DB flies
Goodmornings
Chins
Lat pulldowns
Cable rows
Triceps extension straight bar
Abs

About 4-5 working sets on each exercise

PUSH
flat bench
incline bench
cable flies
db shoulder press
cable lat raises
overhead extension
pushdowns

Warmup
1x10 bench 1pl8
1x3 bench 255
2x10 bench 2pl8
1x10 bench 215
1x10 bench 205
1x10 bench 195
...etc til
1x10 bench 135

3x10 curl 40
3x10 curl 30
3x10 ezbar curl 20
3x50 curl 10
3x50 hammercurl 10

It's my home gym, thoughts?

Today:
>dips(triceps) 4x8
>skullcrushers 4x8
>tricep extensions on cable machine 4x8
>short bar curls 4x8
>preacher curls machine 4x8
>barbell forearm curls 3xF

cuck

I get a sneaking suspicion this is your workout every day except with an occasional leg exercise or dumbbell accessory thrown in.

squats 3 x 5
OHP 4 x 3
lateral raises 3 x 8
leg extensions 3 x 8
db bench 3 x 6

nice and simple lads

>dat elbow flare
rip in peace shoulders

Dragon flag 3x5
Bed shrugs 3x15
Planche ??x??

I'm just fucking around :D

Deadlifts
GluteBridge
Shrugs
AB work

>3*3 smooth controlled deadlifts
>1*5 fast explosive deadlifts
>3*8 high bar squats
>3*10 weighted hip abduction
>4*10 one legged glute bridge
>3*5 pallof press each side

1x8 3x4 1x3 bench press
3x8 cable fly
3x8 arnold press

today kind of sucked for time

1xFailure

Calf Press
Ham Curl
Good Mornings
Hyper Extension w/twist
V grip pull down
Barbell Row
Lying rear lateral raise
Arnold press
Shrugs
Supermans
20min easy jog
Weighted crunches

Back, core, and leg day niggas

Squats 4 x10
Deadlifts 4 x 5
Suspended leg raises 4 x 10, 10 ab roller reps between each set
Upright rows 4 x 10
Australian pull ups 3 x 10
Then as many sets of clean, perfect form pull-ups as I can do until I almost pass out

3x12 db flat bench
3x10 db seated OHP
3x10 weighted dips
3x8 leg press
Skip rope for 45 min, 2min skip-1min rest

Really enjoying my skip rope progress, reaching 200 jumps without tripping on a lucky set but usually at least 100. Every now and then breathing causes pain right below my ribs, does this just mean I have shit cardiovascular endurance?

10x100 pushups
10x100 situps
10 km run
100 m handwalk
Punch bodybag
1 hour horse stance
Mess around with my dumbell
Try to fap

>5'4 113lbs

170
78 kg

1 mile warmup run

Sets/reps for exercises:
Set 1: 12-14 reps
Set 2: 8-10
Set 3: 6-8
Set 4: 4-6
Set 5: 2-3
Set 6 (optional): 2-3
The way it works is, try to do as many reps as possible, and when you do one or more reps on a set, go up in weight. Been seeing great gainz

Exercises are done in pairs with a short rest between sets

A Day:
Dumbbell shoulder press
Dumbbell pec fly

Leg press
Mid rows

Dubbell curls
Tricep extensions

Hamstring curls
Leg extension

B Day:
Squatz
Weighted crunches

Deadlifts
Lat pull downs

Bench press
OHP

Skullcrushers
Dumbbell curls

Been doing this for a few months now, my gf mires my leg gains and my arms gains

Feels good desu

Lower body day 2 (i have the first, centered on deadlifts on tuesday, ULxULxx)
(weights are in kgs)
>Warmups sets
62,5 x5/ 77,5 x5/ 92,5 x3

>Heavy working sets
117.5 x 5/ 132.5 x 3/ 147.5 x 1+

Then some lighter squats at 77,5 3x10
Lying leg curls 3x10
Standing calf raises 3x5
Sitting calf raises 3x12-15
Facepulls 3x12-15

Whatever works for you.

I used to be the same way but for the best mix of aesthetics and strength it's best to mix it up with a handful of workouts.

Curls: 5×5
Bent over rows: 3x8
Bent over db flies: 3×8
DB Press: 5×5
DB chest flies: 3×8
Incline press: 3×8