Routine thread

...

Any tips for OP (me)
I'm highly minimalist
Aiming for some high numbers on pull ups and dips. May definitely invest in a barbell to squat with once I bulk maybe next year. More or less hitting the main muscles... but are there any... BIG issues with my routine? Such as looking deformed or T Rex mode somehow

mon: arms
tues: arms
wed: arms
thurs: arms
fri: arms
sat: arms
sun: arms

Sorry bro. It's supposed to be weighted TIPS 5x10. There ;)

>working out 5 days a week in a row
why? You aren't on gear. It makes no sense.

>leg press, working calves, using machines in general

There is literally no reason to ever use machines. Those are the pretty fluff that gyms use to attract noobies and old people

>shitload of volume

There's no reason to do a million exercises in the gym as a beginner or intermediate. Someone at your level will still get stronger and bigger by just doing basic compound movements.

Advanced routines have a lot of volumes like rackpulls, hip thrusts, etc. because when you're squatting 400lbs, the individual aspects of your lifts (the bottom, the middle, the top, the lockout, etc.) may be weaker than the others and simply doing squats won't fix it. As an advanced lifter, you have to dissect your lift.

But as a beginner, just deload and do the lift and it fixes itself.

Also you have 10-15 reps for everything. Makes no sense either. Compounds should be low rep, accessories should be higher rep.

Add me on Kik and I'll teach you to become more than just a woman... a legend Mr. Wayne

>Inb4 no contact fagging

Monday;

Squat 4x6
bench 4x6
Press 3x10
Tricep pushdown 3x10

Tuesday;

Row 4x6
Pullup 3x10
Calf raise 3x10
Db row 3x15
Db curl 3x15

Wednesday;

Deadlift 5x6
Press 3x6
Dip 4x6

Thursday;

Row 4x6
Pullup 3x10
Calf raise 3x10
Db row 3x15
Db curl 3x15

Friday;

Squat 4x6
Bench 4x6
Press 3x10
Tricep push down 3x10

Saturday;

Pullup 3x10
Cardio

Adding weight every session, unless i can't get all reps. Found program in Jamie Lewis' Destroy the Opposition book

All in all pretty decent as long as your diet is in order.

Total noob running Veeky Forums's Greyskull LP. Pretty good so far

Cutting or bulking?

I don't work out 5 days a week, I work out 4--the MW(F) was just to show that I'll add in an extra day on Fridays here and there, but it's not often.

Machines work for me. Perhaps they don't for you, but they're not completely ineffective.

Also, my goal is not to get much stronger or bigger than I already am but rather to maintain the lean mass I do have while I cut. There is more than one way to train.

Youre gonna look like a more OP version of OP. Kek.

>Machines work for me. Perhaps they don't for you
that is novice talk

Machines lock your body in a range of motion.

When you're squatting or using free weights, what are you using to keep yourself from going in the wrong direction or from falling over? Muscles. A bunch of stabilizing muscles.

When you use a machine, what are you using to keep yourself from going in the wrong direction or from falling over? The machine.

Not only are you losing working out your stabilizers, but you're losing applicable gains. If a guy benches in the smith machine and works up to a high weight, if he goes to use a free weight bench, he'll completely fail because he didn't practice good form or develop stabilizers.

>There is more than one way to train.

you're doing it wrong, famalama

Should I change/add something?Don't have time to hit the gym

>There is more than one way to train

This. Progressive overload, perfect nutrition and consistency. You'll get your results. But I'd suggest focussing more on the compounds during the cut. Just from experience. All the best.

All these "routines" but no smolov...dyel /fit?

Would you also suggest a compound heavy routine for bikini comp prep? I prepped for a competition (didn't compete, got strep throat the month before comp) about a year ago with a routine pretty similar to the one I'm using now and loved the results I got. I wasn't so much a fan of the way I looked when I trained using a compound heavy 3X a week full-body routine.

I suppose that's more about aesthetics so a split might work better. You might benefit from checking out popular bbing splits and just tweaking exercises here and there to suit you. I do partially agree with the other user who mentioned all those unnecessary exercises in your routine... you could trim it down a touch :)

monday

bicep curls 4x8
tricep curls 4x8
push ups 4 sets until fatigue
shoulders press 4x8
5 rounds on the heavy bag
1 sets of sit ups until fatigue
1 sets of leg raises until fatigue

tuesday
bent over row 4x8
shrugs 4x8
squats 4 sets until fatigue
calf raises 4 sets until fatigue
sit ups 2 sets until fatigue
leg raises 2 sets until fatigue
heavy bag 5 rounds

wednesday
double ended bag 3 rounds
heavy bag 10 rounds
sit ups 1 set until fatigue
leg rairses until fatigue
dirty circuit (the exercises can range from push ups, squats, chin ups, running)

thrusday
exactly the same as monday

friday
exactly the same as tuesday

saturday
1 hour sparring and the same as wednesday

sunday
same as monday

i pretty much do the weights for muscle endurence/fitness and a bit of strength. i do boxing as a hobby. i did exclusively lift weights a few years ago. i done weights exclusively for about 3 years but i got bored of it. i used to do a 5x5 lifting routine.

i'll look into it--thanks!

doing the advanced madcow with some tweaks

desu most of you don't even know how to set up a proper routine from what I can see, it's a darn shame

can someone tell me what areas the following (AB) would neglect:

A:
Bench
Bent over row
Chin
Dips
Curl

B:
Squat
OHP
Pull-up
Dips
Reverse curl

Thanks

Have I earnt your Kik babe? B-babe?

ABxABxx
A
front squat 4x5
Dead Lift 3x5
Leg curl 4x10
Lunges 4x10
Chinups 5x8
B
Bench press 5x5
OHP 5x5
Incline db press 3x10
Curls 3x10
Chinups 5x8

Hamstrings, lower back, calves, neck

ANYONE

531 BBB

ABCDxxx

Add these if you want
Bodyweight Rows
Bodyweight Skullcrusher
Diamond Push-ups/PPPush-ups
and do them slowly if you want size,and eat

>Bodyweight rows

Are these done using parallel dip bars?
3xF more or less?

a straight bar or gymnastic rings,but the parallel bars might work,elevate your feet to make it harder
3x8-12 should be fine

Thanks user. Dubs confirm your wisdom.

Coolcicada
Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

PPLx

Let's just say - I loathe it all
Every little trait, however small
Makes my very flesh begin to crawl
With simple utter loathing
There's a strange exhilaration
In such total detestation
It's so pure and strong!
Though I do admit it came on fast
Still I do believe that it can last
And I will be loathing
Loathing you
My whole life long!

Do you lift for Elphaba or Glinda?

O-ok!

Day 1
Overhand pullups
Barbell rows
Bench press
Dumbbell flyes
Shrugs
Supermans

Day 2
Overhead press
Alternating dumbbell press
Side raises
Dumbbell french press
Hammer curls
Dumbbell curls

Day 3

Vacuum stomach
Ab wheel
Squats
Deadlifts
Calves raises
Glute brides

Elphaba because that's the closest I'll ever get to Elsa, desu.

I currently weigh 78kg and lifting 100kg/100kg/60kg/40kg

If I cut to 70kg then bulk to 85kg over the course of 6 months ish (2 months cut, 4 months bulk), would a SS/SL type routine realistically be able to let me hit 150/140/80/50 or similar assuming I don't fuck around?

>t. sub 300 wilks /plg/ poster

Hey, novice here, I'm transitioning from a 5 day brosplit to a ppl type routine. Could someone offer some tips as to how improve it?

PPLxPPLx

Push:

Flat Barbell Bench Press 5x5
Db fly 4x8-10
Cable Triceps extension 4x8-10
OHP 5x5
Incline Db press 4x8-10
Rope pushdown 4x8-10
Side Lateral raises 4x8-10

Pull:

Db row 4x8-10
Deadlift 3x5
Hammer curls 4x8-10
Rear delt machine 4x8-10
Lat pulldown 4x8-10
Upright rows 4x8-10

Legs:

Leg curl 4x8-10
Leg extension 4x8-10
Leg Press 4x8-10
Calf Raises 4xF

Add bodyweight curls and ohp

I would add some squats on leg day and super set push downs with lateral raises, other than that looks solid. Running the same program now

8x8 weighted pistol squats
5x6 one-handed weighted push-ups
5x6 dips
every day

i literally don't even care, I'm literally just in it for the dopamine

Why don't you start with your biggest lifts? I assume you want to perform well on the compounds so it makes no sense to do isolation exercises before them. For example do pulldowns before curls, and OHP before tricep extensions. Also unless you have a good reason not to you should definitely squat instead of leg press.

In an Ideal world I would be doing Bench and OHP back to back, but my gym only has 1 barbell so I don't really want to hog the equipment. Also I have upper back issues that prevent me from squatting.

>Implying Elphaba isn't vastly superior

You messed up senpai. We could have been friends.

>Bodyweight curls
I beg your pardon?

Do dips not hit the anterior deltoids enough? Might add them in when I begin my bulk. Started lifting in cutting phase. Right now I'm just trying to survive the cut. Don't got much muscle anyway. When I hit 10℅ bf I'll vastly improve my minimalist routine

Bench 4x5 1x4-5 (5-10lb increase) 1x3 (5lb)
Cable flies 3x10
Incline DB press 3x10-12
Tricep Pressdown 3x8
Arnold Press or Shoulder Press 3x10-12

Legs?

Veeky Forums discord so we can discuss this shit more

>Discord so we can discuss this shit more?

What did he mean by this.jpeg

OPs routine?
Wicked the play...? Was pretty Wicked desu. Not much to say. Elphaba holds my heart.

Ive done SL on a cut and TM on a bulk
Currently am T rex with fat and some muscle which wants to cut slowly or eat at maintenance cause fuck the cut/bulk meme
Looking for something 3 days a week, squat 2 or less days a week with main lifts + some accessories for upper body.
Would this work? AxBxCxx

Bench 3-4 x 5
Squat 3-4 x 5
dl 3-4 x 5
row 3-4 x 5
Curls 4 x 8-12
some tricep exercise

Bench 3 x 10
incline bench 3 x 10
Pendlay row 3 x 5
t bar row 3 x 10
db curls 4 x 8-12
lateral rises 4 x 8-12
arnold press 4 x 8-12
some tricep exercise

Ohp 3-4 x 5
squat 3-4 x 5
Sumo dl 3 x 5
db shrugs 4 x 8-12
some calf exercise

This is smth I came up with so far. I might change it ofc.
I could also do C as like 1x5 to try new 5 rep maxes but with my diet Ill probably not lift heavier and I dont care that much about it right now.
For core I do planks at home.

Elsa is my rising sun in the morning. She is the cool, pleasant breeze that playfully dances across the tree limbs. She is the faint whisper that encourages me to keep going in times of strife, and she is the sense of satisfaction upon breaking through the struggle. She is the symphonic crush of leaves felled from the sky by autumn coolness, and the energetic tune of birds working tirelessly in the spring. She is the warm comfort of the familiar home, and the excitement of a land begging to be experienced.

Elsa is my everything, breh.

>I beg your pardon?

Who am I to question a man's love. Respect user. One day you WILL get the real life equivalent. Just keep lifting brother. We'll get 'em.

Is it wise to do deadlifts the same day as squats?
I feel like one of my lifts always suffer.

I'm on madcows but i don't think benching twice a week is enough...

Can someone rate my routine?

I just do what keeps me coming back and feels OK.

Routine is the same every time I go to the gym, which I try to hit 3 times a week after work.

>run on treadmill for 15 minutes of speed intervals
>walk a lap or two to recover a bit
>15 minutes on stationary bike, no intervals since I've had knee problems
>stretch
>head to weight room, all lifts are 3x8 or best I can do if I can't hit that
>flat bench press
>leg extension
>simultaneous dumbbell curls
>tricep extension with rope attachment
>calf raises
>upright cable rows
>leverage shoulder press (AKA "behind the neck press")
>wide grip lat pulldown

I tried squatting several months ago but quit when my knee started to hurt regularly, and I only just recently stopped feeling it while exercising, so I'm not very keen to get back into it without better instruction on form.

I'm thinking of changing this routine up, since it's getting boring, but I'm not really sure where I want to go with it. Replace the shoulder press with a barbell overhead press, maybe?

Pls r8

A
3x5 Bench press
2x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls

AxBxAxx
Light = ~70℅ of 3x5 load

Shit taste niggas

I LIFT FOR GALINDA

FIT THE MUSICAL, LETS GO SENPAI

-back extensions: 30lbs (3x10)
-deadlifts: 135lbs (limited by grip endurance) (5x5)
-bench presses: 95lbs (5x5)
-back squats: 105lbs (limited by pain at support point on the upper back, and a shoulder injury in the right shoulder that prevents me from using a lower position) (5x5).
Weight includes bar. Are those good? First day at the gym in my life. I'm fat as fuck.

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I'll teach you the proper ploys when you talk to boys
Little ways to flirt and flounce (no homo)

Auschwitz mode at the moment, so bulking

Pls respond