>Quit porn >started lifting and eating healthy, >motivated enough for a whole new lifestyle
Day 2 so far, feeling motivated, my routine today was 5x5 30kg barbell bicep curl 5x5 10kg overhead dumbbell twist 5x5 28kg overhead barbell press 5x5 12.5kg dumbbell bicep curl
is this ok for a day's session? I feel like I should do more but fatigue. Tried to focus on bicep and shoulder today, I own a bench and 70+kg weights.
Liam Morgan
>day 2.
Fuck off faggot, come back In 6 months
Parker Hall
Looking good. I would include 5x5 dumbbell single calve raises for legs though.
Adrian Jackson
I'm doing a PPL 2x/week with PHAT principles. First three days are in the 3-8 rep range, last 3 are 8-15.
>das too much volume mang lol I'm on cycle
Brandon Nguyen
I do ppl twice a week natty. Why would it be too much volume?
William Ross
Good idea, just need to figure out a step somewhere on my room. Believe it or not, my leg muscles are probably stronkest, I don't own a car so bike everywhere. I do 20-30 km a week by bike
Jose Richardson
I personally don't think it is (I was running the same routine on cycle, just with a few less sets on certain exercises) but a lot of people on fit subscribe to the "minimum amount of work to drive progress" school of lifting.
Overtraining is a meme, just eat a lot.
Jack Martinez
Whats ppl?
Isaac Morgan
Push pull legs. In brosplit terms, chest/shoulders/tris, back/bis, legs. A common routine for hitting bodyparts twice a week.
Aaron Wood
Eating an sleeping enough is the key. If one of those two things slips, you must reduce volume, or intensity. Push/pull/legs
William Gomez
When would you deadlift? It's a leg exercise but uses back and it's not a pull (although lot of arguing on that)
Nathan Price
Either day, I personally do it on leg day though right after squats because when I had it on back day my spinal erectors would get too fatigues.
Benjamin Murphy
Rate/improve my stronglifts plus accesories friends
I'd put Dips on B day, otherwise there's no direct chest work that day.
Matthew Hughes
Checked and thanked will consider
Zachary Miller
Frankoman db adapted Dumbbell Bench press 4x 12,10,8 Dumbbell Flys 4x 12,10,8 Skullcrusher 4x 12,10,8 Dumbbell Tricep Kickback 4x 12,10,8 One Arm Seated 4x 12,10,8 Dumbbell Extension 4x 12,10,8
Tuesday - Rest Day
Wednesday - back and BicepsBack One Arm Dumbbell Row 4x 12,10,8 Bent Over rows 4x 12,10,8 Dumbbel pullover 4x 12,10,8 Concentrated db curl 4x 12,10,8 Db curl 4x 12,10,8 Cross Body Hammer Curl 4x 12,10,8
Thursday - Rest Day
Friday - Legs and shoulders Arnold press 4x 12,10,8 Upright row 4x 12,10,8 Lateral raise 4x 12,10,8 Lying hip abduction 3 x 29 Side bridge each Side de 3x 30 Front bridge 3x30 Weightened crunch 3x20 Weightened leg raises 3x20 Russian twists 3x30 Five me advice on it shoukd i Just do a upper lower Split instead what do you think fit
Eli Long
SquatDay Squats 3x12 Db lunges 2x20 Stiff Leg Deadlifts4x15 Goblet Squats4x8 Straight Arm Lat Pull Downs 4x15 Bench Day Bench Press3x12 Incline Dumbbell Bench 2x20 close grip Press 4x15 1 Arm Tricep Extensions 4x8 DB flyes 4x15 Accessory Day Military Press3x12 Arnold Press2x20 Cross Body Hammer Curls4x15 Pull Ups4x8 Rear Delt Flies4x15 Bent Over Barbell Rows6x5 Deadlift Day Deadlifts3x12 1 Arm Dumbbell Row2x20 Dumbbell Shrugs4x15 Standing Calf Raises4x8 Leg Extensions4x15
pls rate gonna do this after SL
Jace Long
Just bought a bench, weights, some dumbells and a barbell. There's no gym where i live that is
Matthew Martinez
PPL (3 lift days 1 rest day) routine, bench, deadlift and squat all have a 60% of max lift to failure at the end of each day for more volume; all reps are 3x10-12 otherwise. I take creatine to aid the soreness.
Pull >deadlift >barbell rows >wide cable pulls >weighted pull ups >narrow cable pulls on pull down >preacher curls and barbell curls (2 sets of each)
Legs >high bar squat (ass to grass faggots) >hack squat (on smith machine since its the only viable way in my gym) >standing weighted calf raises >seated calf raises >hamstring cable pulls or whatever they're called >Romanian sit ups (with the hip pad set low enough to work the ass instead of the lower back
Run a couple miles after push and pull days, add in weighted core work on any day where it's not sore or the day directly before deadlifts. Winter bulking started at 170 and I'm at 185 now, 5'11"
Jayden Ramirez
Same user from this, current big lift maxes are
>bench 225 lbs (working back from dislocation) >squat 345 lbs >deadlift 485 lbs >serratus 3,789 lbs
Workout B Deadlift (4x3) Seated Rows 50 Reps Incline Bench 50 Reps Lateral Raises 40 Reps Overhead Tri Extension 40 Reps Weighted Leg Raises 50 Reps
Workout C
Front Squats 50 Reps OHP 50 Reps Barbell Curl 40 Reps Hyperextension 40 Reps Front Delt Raises 40 Reps Weighted Leg Raises 50 Reps
Ethan Peterson
SS
>no power rack Hack squats, db bench >too small to OHP Seated, or just go do them somewhere else
Justin Jenkins
Thank you my friend
Hudson Gonzalez
Is this calc lying to me?
It was 4.5 steep downhill and 4.5 steep uiphill if that matters.
Justin Evans
I'll give you a week tops. "motivation" only gets you so far. What you need is determination
Aaron Flores
>deadlift >not a pull
okay friendo
Noah Morales
Well to be fair a push exercise moves away from your body, a pull brings it towards, deadlifts just move weight along your body. I still include it in my pull days but I can see where the distinction doesn't work perfectly.
Ayden Clark
ABCxABCx
I do them this order: A: Chest and Triceps >bench press 5x5 >incline bench press 3x12 >dumbell incline fly 3x12