Routine Thread

what are you goals? strength? muscle?

1. Squats
2. Barbell Curls
3. Hyperextension w/db reverse flys
4. Decline Crunch

Everyday

3000cal
30%, 35%, 35%

Friday

Bench
cable crossover
dips
OHP
facepull

Deadlifts 3x5
OHP 3x5
Dips 3xF

Might throw in some barbell rows if i have any energy left

Bicep Curls 10x6
Seated Bicep curls 10x6
Preacher Curls 8x5
Hammer Curls 10x5
Cable Curls 10x15
Barbell Curls 5x5 (in squat rack)
Brisk walk (5 minutes)

Sprained wrist x10

whats the point of doing 3 isolation exercises back to back? and then barbell curl?

this has to be a troll nvm lmao

did legs today.
what does Veeky Forums think of my routine?

are you retarded or is this a new level of irony? 3 isolation exercises? what? they're ALL the same isolation exercise.

It might be my shit genetics, but growing my biceps is impossible. I dedicate 2 days out of a 5 day workout week to this routine, in order to maximize my bicep gains.

what the fuck is the point in doing 4 isolation bicep exercises, you hit a fucking plateau where you could do 5 more isolations and you'd yield the same result.

which is why if you follow/read ANY halfway decent routines there's about 1 or 2 bicep exercises per week since you already hit it by doing other compount movements. i dont give a fuck if you think im lying, every trainer and person who's lifted for years knows this to be true.
like i told the other guy, do other compound movements as well as seated bicep curls

Canditos 6 week, week 2 second leg workout.

Squat xMR (no more than 10)
Squat 10x3 60 sec rest in between sets
Deadlift variation (Snatch grip) 3x8

Do you up the weight the last set?

Also, you handle more volume for DL, the reason why 1x5 is memed into existence because rip has you do the after squats, on the same day, and that can be straining

Warm up on exercise bike and with shoulder dislocates (super tight shoulders)
Squat 5x5
BP 5x5
Pendlay Row 5x5
Weighted Pull-ups 5xF
Weighted Dips 3x8
Hanging straight leg raises 3x8

squat 5x5
ohp 5x5
pull up 3x until failure
bicep curls 3x8

also, as a beginner, how do i improve my ohp stats? i think my form is solid but it's lagging behind squats and ohp. it's been 2 weeks and i've barely progressed.

Squat 5x5 (pyramid with amrap on way down)
SLDL 3x8-6 (ramping)
m'ladies 3x10-20
back raises 3x10-20
muh abs 3x10-20

Similar to mine:

BB rows
Deadlifts
Weighted pull ups (already did chins 3 days ago)
DB pullovers
T-bar rows
1 or 2 bicep exercises
DB shrugs if my shoulders feel ok, probably not

OHP 1xAMRAP
Bench 3x2
Incline Dumbell Bench 3x12
Push Down 3x12
Cable overhead extension thing 3x12

I assume this is all fairly legit. I love my compounds, generally can't be bothered with isos aside from the occasional set of curls.

5x5 Squats
5x5 Bench
5/5/4/3/3 Barbell Row

Flat Barbell bench 5x5
Incline Dumbbell press 3x8
Decline Bench 3x8
Dips 3x12
Preacher curl 3x12
Machine chest press 3x25

Squeeze your glutes and yell alot

13 push-ups

what is a shoulder dislocate? sounds painful.

ufile.io/f5934

this is my routine, hypertrophy phase and a strength phase

tfw rest day
Yesterday, I did
3x12 Barbell Rows
3x10 Wide Grip Seated Rows
3x20 Face Pulls
Superset 3x6-8 EZ Bar Curls with 3x10-12 Rope Pushdowns
Dropset Superset EZ Bar Curls with Rope Pushdowns
1xF Rear Delt Fly on Pec Deck as a finisher

Strict Press Training 1RM 55kg
Warmup 5 x (40%) 22.5kg
5 x (50%) 27.5kg
3 x (60%) 32.5kg
Work 5 x (65%) 35kg
5 x (75%) 42.5kg
5+ x (85%) 47.5kg
Joker 5? x (~90%) 50kg
5? x (~95%) 52.5kg
5? x (~100%) 55kg
Back-off 5 x (65%) 35kg
(Optional) 5 x (65%) 35kg
[3-5 sets] 5 x (65%) 35kg

Close Bench Training 1RM 77.5kg
Work 10 x (50%) 40kg
10 x (60%) 47.5kg
10 x (70%) 55kg

+ 3x10 for each accessory (lat pulldown, cable row, rope pushdown, hammer curl)

It's the simplest strength variation of 5/3/1, First day of new cycle (reee shitty OHP str)

Spreadsheet I use here

docs.google.com/spreadsheets/d/1wDjOxShFvZ8_lueL4UK45uZLOXGAaZrwQhpgbpUXTis/edit?usp=sharing

531 BBB

OHP, OHP 5x10, Weighted Chins 5x5
Deadlift, Deadlift 5x10, abs
Weighted Dips, Dips 5x10, Rows5x10
Squat, Squat 5x10, RDL

ABCDxxx

Post pics of fingers.

I'm doing Candito's strength/hypertrophy routine, it's the GOAT

Deadlifts - work up to max double
Speed squats 10 x 3
Hanging leg raises 10, 10, 8
Front planche practice
Planks 3 x 45 seconds

>Bench press 3x5+
>Seated Cable Rows 3x5+
>Squats 3x5+
>Barbell Curls 3x12
>Tricep pushdowns 3x8

Pretty much just Phrak's, but I'm fucking around with accessory exercises, hence the bi and tri work.

How are you finding 531 without bench press? I'm considering doing it but I hate bench press, so would do weighted dips instead.

AxBxCxx

A

Lat Pulldown, Squats, OHP 3x5
Deadlift 1x5
Chin-ups (band assisted 1-10)

B

Push-ups to failure
Chin-ups (band assisted 1-10)

C

Squat, Bench 3x5
Deadlift 1x5
Chin-ups (band assisted 1-10)

2x5 bench, 1x7 bench, 102,5 kg
2x5 squat, 1x7 squat 150 kg
3xmax hanging leg raises feet to bar
3x12 supersetted tricept extensions&bis

Pull day
Deadlift 1x5
T-bar row 2x8
Cable row 2x12
Pullups 2xF, after failure switch to chinups until failure as well
Lat pulldown 2x10
Facepulls 3x10
Preacher curls 3xF drop sets
Wrist roller 3xF

Ab wheel
HIIT on bike

Last time
>incline bench 1x8, 3x5
>pullups assorted
>tricep extensions
>dips
It was a crowded day at the gym
Today (hopefully)
>squats or deadlifts
>ohp
>DB or cable rows
>ab work
>lat raises

I change things up day to day

10 minutes high intensity cardio (usually elliptic machine with high resistances)
3x12 weighted lunges
3x(8-12) seated row machine
3x(8-12) butterflymachine
3x(8-12) standing biceps cable curl
3x(8-12) triceps pushdown
3x(~15-60 seconds) planks

Is it bad?
Do I need to switch to what all of you seem to do (squat, bench, deadlift, barbell row)? What do I replace?

done sl 5x5 and tm. mostly on a cut. I tried bulking and i fucked up hard had low self esteem(former fatty) so from now on ill just eat at maintenence and lift fuck cut-bulk.
Want something 3 days a week upper body focus mostly since im a trex. Both main lifts and some accessory work. Made this myself how is it?

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(or maybe light ohp)
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

trying to do compound exercises 2 times a week and then do accessories for upper body. I could make day 3 like intensity day on TM and try for new 5rms but id probably fail since im not bulking and idc that much about strength atm just looks.
I also do planks at home for core work.

5x5 bench 105lbs
5x5 deadlift 195lbs
5x5 back squats 135lbs (could do more but my shoulders hurt too much)
3x10 45d back ext +45lbs (probably 50lbs next time).

How the fuck do you people have time to do like 8+ exercises? Do you lift absolute baby weights or something

>babby can't handle going more than 10 seconds per day to the gym
Pathetic. Never show yourself on Veeky Forums ever again.

Dumbbell dead link 3x10
Dumbbell squats 3x10
Dumbbell lunges 3x10
Dumbbell hip thrusters 3x10

Deadlift 2 X F
Rackpull 4 X 3
Benchpress 3X6
Benchpress 3X10
Row 3X6
Flyes 3X12
Treadmill for 10 min.

Squat 3x1 @90%
Facepulls 4x12
Bench press 5x3 @85%, 3x8 @70%
CGBP 2x4, 1xF @70%
Curls 4x10-12 superset DB Shoulder Press 4x6
Ab work

Don't forget reverse dumbbell, barbell and ez-bar curls.