Post, give opinions etc
>Monday's and Friday's
2 dumbbell clean and press
1 dumbbell swing (floor to overhead)
1 dumbbell clean and press
Once the presses are maxed out on keep going with leg drive I.e. The presses become push presses
Switch between singles triples and sets of 5 each workout
>Wednesday's
Squat 4x6
Calf raises 3x10-12
Any advice on adding some back hypertrophy? I was thinking Kroc rows after the dumbbell work and lots of face pulls every day
Literally wtf
>2/17
R8 me bitches
Day 1:
Power clean: 4 x 4
Overhead press: 4 x 8
Squat: 4 x 8
W. chinups: 4 x 6
Cable crossover: 3 x 15
Barbell curls: 3 x 10
Day 2:
Clean: 5 x 3(ramping)
Front squat: 3 x 10
DB bench: 4 x 8
DB row: 4 x 8
Seated DB press: 3 x 15
Skullcrushers: 3 x 12
Day 3:
Hang clean: 4 x 5
Push Press: 5 x 3(ramping)
Squat: 6 x 4 (control)
Pullup: 4 x 10
Chest dip: 4 x 10
DB hammer curl: 3 x 15
Been working out about a year. Went from an upper/lower --> very brief period of phul --> Push/pull.
Due to schedule changes, i cant afford the time to go to the gym 6 days a week, so I'm back on a modified PHUL. If anyone could tell me if this seems effective, that'd be tite. Also, the gym I go to literally only has squat racks and squat press for leg stuff haha, so leg days are gonna look kinda shitty. Just know its not my fault.
>Day 1
Barbell bench 5x5
OHP 5x5
Barbell Yates Row 5x5
Deadlift 5x5
Lat pull down 4x6-8
Close grip ss wide grip skullcrushers 3x8
Close grip ss Wide grip ez bar curls 3x8
>Day 2
Decline barbell bench 3x8-10
Dips 3x8-10
Arnold press 3x8-10
Lateral raises 3x10-12
DB shrugs 3x8-10
Cable rows 3x8-10
Straight arm lat pull down 3x8-10
Overhead cable pushdown 3x10
Tricep ez bar pushdown 3x10
Tricep cable pulldown 3x10
Close grip bicep curl 3x10
Hammer curl 3x10
>Day 3
Squat 5x5
Squat press 3x8
>Day 4
Same as Day 1
>Day 5
Same as Day 2, except I try and start with a 5x5 squat.
I know this routine isnt amazing; I'm having a lot of trouble finding two times a week to squat, but its not the end of the world w/r/t that because I row and my legs are naturally bigger/stronger. Anyways, does this look like... passable?
I've been doing Greyskull LP with extra shit
Day 1
BB Bench 3x5
Incline Bench 3x5
Pec fly 3x10
Ez Bar curl 3x10
Dips 3x10
Triceps cable extension 3x10
Day 2
OHP 3x5
Pendlay row 3x5
W. Chinups 3x5
Cable rows 3x10
Lat raise 3x10
Facepull 3x10
Sadly I can't squat or DL at due to an injury so I do leg press 3x5 erry day. And some core stuff.
I'm still conflicted about the alternatives, I can't get enough exercises in 2 days to hit all muscle groups, also I'm stalling.
Does anyone have some tips on what would be better extra exercises, and possibly alternatives on dips and chinups (shit fucking hurts). Is the Veeky Forums version approved?
>injury
fucking sucks man, same with me. i dont know much about your routine though, im a noob myself
PPLPPxx
Push:
Bench 3x6
OHP 3x6
cable flye 3x12
lat rais 3x12
front rais 3x12
tri pushdown 3x12
Pull:
Bent over row 3x6
pat pull downs 3x6
curls 3x12
shrugs 3x12
hammercurls 3x12
side bents 3x12
weighted situps 3x12
legs:
leg press 3x6
dumbbell lunges 3x6
calf rais 3x12
leg exten 3x12
side bents 3x12
weighted situps 3x12
r8 please, improvements?
Push:
Bench Press 3x5
Squat 3x5
Standing Press 2x6-8
Calf Raise 2x15-20
Pull:
Rows 3x5
Romanian Deadlift 3x5
Chin Ups 2x6-8
Facepull 2x15-20
I rest no more than 3 mins on compounds, less than 1.5 mins on isolation. These days i just want short workouts and to keep the gains i have, taking whatever gains i can get.
1. Deadlift + back
2. OHP + triceps
3. Cardio
4. Squat + legs
5. Bench + minor things (grip, abs, etc)
6. Cardio
7. Off.
How is this?
A
BP
OHP
DIPS
B
DEADLIFT/SQUAT
BB CURLS
CHINUPS/PULLUPS
C
10 KM RUN
ABCABCx
Please critique
In-between days:
2x10-15 lying external rotations sset by 2x almost failure side planks
Every week day:
4x25 each side Nautilus 4-way neck machine
A
3x5 Lowbar Squat
3x5 OHP
1x5 deadlift
3xamrap chins, until weighted for 2x6-8
2-3x10-15 rear delt rows(Band facepulls later on), s-set by negative chins until they progress by weight
Neck work
3x seated calve raise
B
3x5 Lowbar Squat
3x5 Bench press
3x5 Pendlay rows 1x shrug
3x10-15 landmine laterals
2x10-15 pullovers (sometimes pullover press) -sset by 2xleft arm DB curl for now
Neck work
3x seated calve raise if I feel like it
Weighted carries on Friday, generally
Wrist rolling 2-4x a week
how about ABxABAx
C steals gains
Maybe due to form, but each time I squat I'm working towards blowing up my discs, so I rather stay away from it for a while
bamp
Shitty brosplit enjoy no gains as natty
AxBxAxx
BxAxBxx
A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 5x5
B
Squats 3x5
75% deadlifts 3x5
Weighted Dips 3x5
Chin ups 5x5
No bench due to a shoulder injury that plays up when my shoulders are being pressed into the bench.
>cleaning dumbbells
just do Squat, Dips, Back Extension, Chins 3x5 on B day, skip chins on A day.
>having dirty dumbbells
Goddamn basement dwellers I swear to god
devilish
rate mine pls
AxBxAC
BxAxBC
>A
squat
bench
pendlay row
low cable fly
high cable fly
seated dip machine
>B
squat
overhead press
sumo deadlift
chinup
seated cable row
lat pulldown
>C (1000yd swim - sundays only)
200 free
200 breast
100 free kick
100 breast kick
200 free pull
200 breast/free
Compound lifts are mostly 5x5, except squats (increasing 1x5s until failure) and deadlifts (light warmup sets to work on form then 1x5). Everything else is either 3xF or within an 8 to 12 rep range give or take.
sets, reps? progression? weight, height? goals??
>Monday:
Squat 5x5 wave loading
snatch grip block pull 4-6x2
seated db press 5x5
farmers walks, leg raises 2 sets each
>Wednesday
Clean high pulls 4-6x2
Push press: 2x5, 2x3, 1x2, 2x1
a few sets of zercher carries if i feel like it
>Friday
Squat 5x2 ramping
DB Rows 3x8-10
DB clean and press 5x5
leg raises 1 set, neck work 1 set
my goal is to run this program for 1 year, hoping to achieve a 4 plate squat, 275 snatch pull from blocks, 300 clean pull, and a 250 push press.
curently at 340 squat, 185 snatch pull, 230 clean pull, and 195 push press.
didnt see the sets and reps lol
>sets, reps?
compounds are 5x5
everything else 3xF or 3x8-12
>progression?
About 5-10lbs per workout, but I deload when I feel the form is failing.
>weight, height?
189lbs, 6'. Was 165lbs about a year ago.
>goals??
Strength and form for now. I want aesthetics, but I don't want to jump the gun and try shit without having a foundation first. I get gassed pretty easily, which is why I added swimming.
How gay is it for a man to do power yoga? The reason I ask is I started dieting like 5 months ago, i'm down 70lbs (got like 50 more to go). My wife got inspired by my weight loss and also went on a diet. She only had like 20lbs max to drop. She started "power yoga" with some girl she works with. Well she's at the point were she has a 6pack and can fit into her high school cheer gear. She says I can come along for free. I lost all my fat guy strength when I started dieting and need to start some sort of work out besides just cardio at some point.
Should I go with her?
Probably some fun cardio, don't really see a reason not to go
It sounds pretty gay though, you better keep lifting as well
I don't lift at all. Was thinking of buying some hand weights and just you tubing a few videos on proper form or whatever.
I only wanna go with her because of how fucking toned she got. She's 32 now and looks better then she did at 16 when we first met back in high school.
>I don't lift at all
You're in dangerous territory now senpai
Today was my first day at a new gym and this dude (who offered me his PT servies) suggested me to warm up with with
100 pushups
100 lat pulldowns
and 100 some other shit i honestly didnt even pay attention at. It looked like bullshit to me honestly. Is that right?
Sounds like some crossfit gay shit
ehm, what kind of split should that be? you have 3 upper days and 2 leg days there, id recommend ulxulxx or ulxpplx or ulpplx whatever fits your schedule best. aso move that dl to the leg day, its more leg than lats. and dont do that retarded close wide ss. also some recommendations for leg day with only a rack:rdl, walking lunge, dbjumpsquat, hipthrust
why 3x6? variate your sets'n'raps more, too monotonous, and do some more compounds, you are allowed to use compounds as accessories, you dont have to do isolations, for example a landmine press
ok Veeky Forums do your worst.
I work out 5 times a week, with cardio every time I go to the gym, because I want to lose weight.
Run for 30min on track, bike for 35min in the morning. If I am lifting I will do 4X5 pullups and one more set after my cardio.
my warmup for lifting is always
125 pushups + 100 bench dips
as my father told me if I wanted to be as big nig as he was to do them
Bench 120lb
6X5
Dumbell Curls
4X8
Hammer Curls
3X10
For legs I'd do
2X15 Leg raise
2X15 Spiderman Planks
4X10 Squats
pls judge me
I lost 30 pounds with this.
rdl and squat both hit glutes very hard, why do you split like this
great to burn calories. useless for errything else
>Bench 120lb
>6X5
>Dumbell Curls
>4X8
>Hammer Curls
>3X10
Am I missing half of the schedule or something?
What accessories should I add to Grayskull LP? I was thinking of cable flyes, dips, pushdowns, and lateral raises.
best thing to do on beginner routines is adding in help for your weakpoints. if you dont know your weakpoints check symmetric strength and see what you need to work on. or go for aesthetic weakpoints if youre a bit advanced
The bench dips and pushups cover a good portion.
What would you add?
My weak point is definitely in my vertical press (OHP). My squats are slightly lagging but that is because I just found a gym with a squat rack. What accessories would help ohp other than lateral raises?
Literally pick a routine from the sticky. Your routine is trash. Only arms and chest is the most curl bro routine you can do you and you will look completely off. Do Grayskull LP for a good 3 day a week full body workout.
what muscle groups do you guys train on the same day?
say for a 3-4 day split
Thanks dude. Today I actually decided to just do Greyskull LP, cause that looks to be almost exactly what I need. Just curious tho, why avoid the close/wide grip ss?