Routine thread

>Upper

Bench press 3x5
Pull ups 3x
Incline dumbbell bench press 3x10
Bent over row 3x10
Lateral raises 3x12
Skullcrushers 2x12
Barbell curls 2x12

>Lower
Deadlift 3x5
Leg press 3x10
Leg curls 3x12
Calves

>Upper
OHP 3x10
Pull ups 3x
Dumbbell bench 3x10
Flyes 3x12
Dumbbell rows 3x10
Triceps pushdowns 2x12
Incline seated curls 2x12

>Lower
Squats 3x5
Lunges 3x
Leg curls 3x12
Calves

Stats?

Ohp 110
Bench 185
Squat 225
Dead 355

How does pic related work
uper body Exercises 2 of each
Does that mean i have to do 2 chest exercises 2 of triceps 2 of biceps etc

Bench dips 4x10
Triceps extension 4x10
biceps curls 4x8
Db rows4x10
Db bench press 4x10
Standing Shoulder press 4x10

Should i keep doing a full uper body routine or should i focus on biceps and back one day
Tríceps nas chest the other etc

2 chest exercises, 2 back,1 shoulder,1 triceps and 1 biceps exercise

I would stick with an upper lower routine 2x a week

A
Ohp/RGBP 2x5 1xamrap
Lowbar squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

2x12 rear laterals (3x facepulls later)
2x10 Chins (Then strict Chins)

After numbers get higher
2x6-8 Strict Weighted chins

Optional
2x8-13 weighted hanging leg raises

B
OHP/RGBP 2x5 1x amrap
Lowbar squat 2x5 1x5
(until it gets heavy then maybe front squats, because I really like them)
Deadlift 1x5

Dips 3xamrap
2-3x DB or EZ bar carry


C
Ohp/RGBP 2x5 1x amrap
Lowbar squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

2x12 rear laterals (3x facepulls later)
2x10 chins (Then strict chins)


Later on
2x6-8 Strict weighted Chins

Optional:
2x8-13 weighted hanging leg raises


Bar is often cleaned up each set for OHP
Often times 1x shrug at the end of rows
Practicing hang clean and muscle snatch form.
Wrist rolling 1-2x a week.

I would have posted, but Veeky Forums thought it was fucking spam and I ain't typing that shit again nigga

My hips are currently injured (in PT), so I'm not squatting but

A
Press 5x3/6x2/8x1
Press 3x5
Triceps Pushdown 3x10

B
Weighted Chins/Pulldowns 5x3/6x2/8x1
T-bar/Pendlay/Yates Row 3x5 Chest Supported Row 3x10

C
Deadlift alt. Squat 5x3/6x2/8x1
GHR 3x10

And then I just do Chins/dips/hypers/dumbbell shit when I'm bumming around my apartment.

>RGBP
reverse grip bench press? I hope you have a good spotter & life insurance

A
Squats 5x5
Front Squats 5x10
Leg extensions/leg curls superset 3x10

B
Bench Press 5x5
DB incline Bench Press 5x10
Flys 3x8
One handed Pushups

C
Power Cleans 10 x 3
OHP 4x10
More Shoulder Stuff

D
Rows
all kinds of Back Stuff
Bicep and Tricep Stuff

E
Cardio

F
Deadlift 5x5
Biceps & Triceps

G
Cardio

Yes.
My wrist mobility is great and I haven't come across any issues yet. Better than something like the DB key press or reverse floor press.
I don't understand what people mean when they say it's dangerous desu.

Sometimes I'll reverse grip Triceps press instead of dips, which is also pretty easy.

I'm running a slightly tweaked Texas Method as follows.

>Monday: Volume Day
5x5 Squats at 90% of previous week's 5RM
5x5 Bench at 90% of previous week's 5RM
3x5 Pendlay Rows
3xF Bodyweight Pull-ups
3xF Weighted dips at 75% previous week's weight

>Tuesday: Abs and Cardio
Decline sit ups
Leg raises
Side Planks
Swimming 750 yards

>Wednesday: Active Recovery and Shoulders
Squats 2x5 at 75% of Monday's weight
OHP on 5/3/1 progression system
3x12 Barbell Shrugs
3x8 Lateral Raises
3x10 Reverse Flyes
Incline Dumbbell Curls
Reverse Curls

>Thursday: Rest Day

>Friday: Intensity Day
New 5RM for squat up 5-15 lbs from previous week
New 5RM for bench up 5-10 lbs from previous week
3xF Weighted Pull-ups
3xF Weighted Dips up from 5-10 lbs from previous week

>Saturday: Abs and Cardio
Decline sit ups
Leg raises
Side Planks
Swimming 750 yards

>Sunday: Rest Day

Oh, I also forgot to add 1xF for deadlifts on Fridays up 5 lbs from the previous week

>Swim 750 yards
Why even bother? That's a warm-up distance

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?

I'm new to swimming so that alone kicks my ass, but I also wouldn't want to push it any further since you're really not supposed to be doing any real conditioning work while running the Texas Method

That's not true. Just eat and sleep more

My routine.

Been doing it for the last two months and put on 15-20kg on my main 3 lifts.

Pretty good progress on all of them.
But then again, my stats have been higher before, getting them back slowly after not working out for a year.

I'm already sleeping roughly 10 hours and eating between 3.5k-4k calories a day.
Also, Rippetoe specifically recommends against any kind of cardio work with this routine, and I've already added a decent amount of accessory work and the light cardio with swimming.

Pls critique

mon DL 3x5 maybe an extra lighter set
tues 5x5 bench 2x10 or 5x5 curls, 3x5 cg bench
wed 5x5 squat 2x10 calf raises 3x10 glute bridge
thur 5x5 ohp 5x5 rows
fri 5x5 bench 5x5 curls 3x15 shrugs
sat 5x5 squats 2x10 calf raises 3x10 glute bridge
sun lateral raise 5x10 pull ups 5xfail

r8 my routine m8s

Bamp

no benchpress? you could just benchpress instead of incline db press and do dips after you know

hurt my shoulder benching recently so going to stop for a bit. the db press feels better on the shoulder

Doing greyskull, thoughts on phraks variant vs Veeky Forumss variant?