ROUTINE THREAD

Rate my routine

MONDAY
BENCH PRESS 5x5
BENCH VARIANT 10x5
TRICEP 5x5
TRICEP VARIANT 10x5

WEDNESDAY
DEADLIFT 5x5
DUMBEL ROW 10x5
BICEP 5x5
BICEP VARIANT 10x5

FRIDAY
SQUAT 5x5
SQUAT VARIANT 10x5
CLEANS 5x5
SHOULDER VARIANT 10x5

AB WORK INTERSPERSED AND CARDIO OCCASIONALLY AS I LIKE TO PLAY BASKETBALL AND HOPE TO ONE DAY FLY ON FOOLS

Other urls found in this thread:

youtube.com/watch?v=wy9r2qeouiQ
youtube.com/watch?v=xRwJMiMfWLg
youtube.com/watch?v=qe6hHnHUQVk
youtube.com/watch?v=mb6Jc4juSF8
youtube.com/watch?v=5OAYMMod9Wo
youtube.com/watch?v=pGxDixsEjZw
youtube.com/watch?v=FUsRLF8fFJA
youtube.com/watch?v=-6Z-VeU1RDc
youtube.com/watch?v=JHV1wB8mB80
youtube.com/watch?v=djZFIDO44LM
youtube.com/watch?v=a9VoDyfUaxM
blackironbeast.com/power-to-the-people
t-nation.com/training/customized-volume-training
youtube.com/watch?v=RYtVf0wvPpc
twitter.com/AnonBabble

bump

bump variant 5x5

youtube.com/watch?v=wy9r2qeouiQ

CRUSH YOUR PR

USE SPARINGLY

youtube.com/watch?v=xRwJMiMfWLg

sqaurejawsimon.jpg bump

Great volume but arent you afraid of overtraing? 15 sets for back is incredible! Better cut those DB rows

...

>not youtube.com/watch?v=qe6hHnHUQVk

Only three times a week?

Add some more accessories. Add overhead press and lateral raises.

oh man am i adding this voltrobe to the line up senipa

youtube.com/watch?v=mb6Jc4juSF8

NAHMAMEETAMYBRUFAMAKIMBAMYOSHOWMAHSPEGA

youtube.com/watch?v=5OAYMMod9Wo

DADDY LOVES YOU TOO

youtube.com/watch?v=pGxDixsEjZw

youtube.com/watch?v=FUsRLF8fFJA

SENPAITACHI I HONESTLY KINDA DISLIKE LIFTING TO THE BLACK MANS MUSIC *giggles*

BECAUSE ITS JUST SO DAMN polarizing BUT DAMN IF I HAVENT SET SOME PRS TO THIS

youtube.com/watch?v=-6Z-VeU1RDc

I feel like W.F.F. would easily be great Personal Trainer

>not posting the goat flock

youtube.com/watch?v=JHV1wB8mB80

I SAID GOAT FLOCK GUYS

Flockaveli is an instant classic for me.

youtube.com/watch?v=djZFIDO44LM

>all-time favorite
youtube.com/watch?v=a9VoDyfUaxM

WHITE OR ASIAN, BORN 1990-1991

?!

blackironbeast.com/power-to-the-people

Just got done with the 5x5x5 and I feel like it helped me bust through some barriers.

I recently switched to the Russian Bear program. I really like it so far, the back off sets alow you to get quite alot of volume in.

t-nation.com/training/customized-volume-training

A little more on it.

Routine r8?
I follow a Power hypertrophy method for day 1 & 3, Days 2 and 4 are for power or overhead movements.

Day 1:
Front Squat: 4 x 6
Chest Dip: 4 x 6
DB row: 4 x 6
Hammer Curl: 3 x 8
Skullcrushers: 3 x 8

Day 2:
Power Cleans: 4 x 4
Push Press: 5 x 4
Romanian Deadlift: 3 x 8
back Extension: 3 x 15

Day 3:
Back Squat: 5 x 10
Weighted Dip: 5 x 10
Chinup: 5 x 10
Incline DB curl: 4 x 12
CG bench: 4 x 12

Day 4:
Clean: 4 x 3
Overhead Press: 5 x 10
Snatch Grip High Pulls: 4 x 5
Leg Raises: 3 x 15

Rate
>day 1 (back, biceps and calves)
>Back
pull-down 4x10
close grip pull-down 4x10
seated row 4x10
t-bar rows 4x10
dumbbell rows 4x10
pulls up till failure 3 sets
hyperextension 3x15
>BICEPS
barbell curl 4x8
incline hammer curl 4x10
concentrated bicep curl 4x10
chin ups till failure or overhead cable curl 4x10
>CALVES
Seated calf raises 4 sets till failure

>Day 2
>Chest
Bench press 4x10
Decline press 4x10
incline bench press 4x10
dumbbel flys 4x10
cable fly (high and low, both) 4x10
>Tripceps
tricep kickbacks 4x10
tricep cable extension 4x10
reverse grip triceps extension 4x10
overhead cable extension 4x10
dips 4x till failure


>Day 3
>Legs
5 min of warm up in bike
Leg extension 4x10
Leg press 4x10
Squat 4x8
hips abductors 4x10
romanian deadlift 4x8
>Deltoids
side lateral raises 4x10
one arm lateral raises 4x10
standing dumbbell press 4x10
front plate raise 4x10
rear delt raise 4x10
>Traps
Shrugs 5x20
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>Day 4
Same as day 1

>Day 5
Same as day 2

>Day 6
Same as day 3

>Day 7
Rest

Should I change anything?

bumping

>not posting the objectively superior CB song
It's almost like you hate PR's
youtube.com/watch?v=RYtVf0wvPpc

Rate my GSLP? I'm a newb. Any help is really appreciated.

AxBxAxx -- Exercises with "/" rotate each workout

A
>Overhead Press / Bench Press - 2x5, 1x5+
>Squat - 2x5, 1x5+
>Pullups / Pulldowns - 3x8, 1x8+
>Lateral Raises / Spider Curls - 3x8, 1x8+

B
>Bench Press / Overhead Press - 2x5, 1x5+
>Deadlift - 1x5+
>Pulldowns / Pullups - 3x8, 1x8+
>Spider Curls / Lateral Raises - 3x8, 1x8+

laughed way too much at this

Calves are done 3 days a week and cardio on rest day. Currently bulking, trying to gain 0.5 lbs a week.

I'm doing GSLP. AxBxAxx

A
>BP/OHP 2x5, 1x5+
>Chinups 3xF
>Squats 2x5, 1x5+
>Incline DB press (if BP) / Dips 3xF +5kg (if OHP)
>Lat raises (if OHP) / Facepulls (if BP)

B
>BP/OHP 2x5, 1x5+
>Pendlay Rows (OR Pulldowns, gotta decide) 2x5, 1x5+
>Deadlift 1x5+
>Incline DB press (if BP) / Dips 3xF +5kg (if OHP)
>Lat raises (if OHP) / Facepulls (if BP)

>Cardio while bulking
ISHYGDDT

Push
Squat 3x6-8
Incline Bench 3x6-8
DB Bench 2x8-10
Seated Calf 4x8-12
Incline Skullcrushers 2x10-12
Push Ups 1xMax

Pull
Romanian Deadlift 3x6-8
Pull Up 3x6-8
DB Row 2x8-10
Bent Over Laterals 4x8-12
Curls 2x10-12
Plank 1xMax

Push / x / Pull / x Push / x Pull ...

...

>Upper

Bench 3x5
Pullups 3x
Dumbbell incline bench 3x10
Barbell row 3x10
Shoulder raises 3x12
Skullcrushers 2x12
Barbell curl 2x12

>Lower

Deadlift 3x5
Leg press 3x10
Leg curl 3x10
Calves

>Upper

OHP 3x10
Pullups 3x
Dumbbell bench 3x10
Flyes 3×12
Cable rows 3x10
Triceps pushdowns 2x12
Seated incline curls 2x12

bamp for help