I'll start:
AxBxAxx BxAxBxx
A:
DB Bench Press
Chin Ups
Deadlifts
Triceps
Biceps
B:
Front Squats
Single Arm DB OHP
DB Rows
Leg Curls
Leg Extensions
Routine Rating Thread
Caleb Gutierrez
Austin Ramirez
Treat single arm ohp as an accessory lift, rather than a main lift
Focus on barbell for progression (especially if you are doing a linear progression model)
Also rep scheme is an important aspect of VIF management.
John Flores
user from previous thread, wasn't getting answers so though I might post this here. This is a new routine for me, I just got out of a 5 day bro split.
Push 1:
Bench Press 5x5
Dumbbell fly 4x8-10
Cable Triceps extension 4x8-10
OHP 5x5
Rope pull down 4x8-10
Incline Dumbbell press 4x8-10
Dumbbell Lateral spread 4x8-10
Pull 1:
Dumbbell row 4x8-10
Deadlift 3x5
Hammer curls 4x8-10 per arm
Machine rear delts 4x8-10
EZ bar upright row 4x8-10
Lat pulldown 4x8-10
Legs:
Leg curl 4x8-10
Leg extention 4x8-10
Donkey kick machine 2x8-10
Squat Machine 4x8-10 (Can't do normal squats due to back issues)
Leg press machine 4x8-10
Alexander Hernandez
Barbell OHP is more prone to cause injuries and I havent found convincing arguments why they are worth the risk
Blake Moore
If this is b8, I applaud you. If it's not, I fucking hate you
Jacob Green
Go 3-5 times a week depending on when I've got to work. I just cycle through PPL, what am I doing wrong Veeky Forums
PUSH (CHEST / TRICEPS / SHOULDERS)
Bench Press
OHP
Chest Press
Rope Pulldowns
Dips
PULL (BACK / BICEPS)
Deadlift
Face Pulls
Lat Pulldowns
V - Bar Pulldowns
Pullups
Seated Rows
Hammer Curls
LEGS (QUADS / HAMSTRINGS / CALVES)
Low Bar Squats
Leg Extensions
Prone Leg Curls
Leg Press
Calf Raises
Landon Rodriguez
Literally what """"""risk""""""??!?
There is virtually none
Evan Williams
A: PUSH
4 x 5 - Bench
4 x 5 - Incline bench
3 x 5 - OHP
3 x 8 - Machine flies
2 x Fail - Dips
2 x 6 - Lateral and front raises
Occasionally add in tricep pulls and decline bench
B: PULL
3 x 8 - Pendlay rows
3 x 5 - Deadlifts
3 x 8/Fail - Pullups/Chinups
3 x 8 - Facepulls
2 x Fail - Cable row / cable pulldown
3 x 8 Barbell curls
ABxABxx
Doing a moderate bulk. Weekends I try to do a bike ride or hike, and I try to throw in a squat and abs day every couple weeks. I know my legs suck, I just hate a dedicated leg day. Should I just throw squats in every other push day ? Cardio?
Michael Gray
Have you ever followed a real program before? Or did you start making up your own bullshit from day one?
Ayden Walker
What? It's safer than squat and bench.
You can get out of the way if it's falling much easier than you could with bench, and there are less moving parts compared to squat.