Routine General

Post your routines famalams, so that we can bully and help each other.

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haven't gotten real feedback yet.

intermediate wanting to get bigger and stronger.

A
SLDL*
Press*
Row*

B
Squat*
Push Press: 6 sets
pull assistance: 6 sets

C
Bench*
ChinUp: 6 sets
triceps work: 0~6 sets

D
Squat, Bench, SLDL: new 3RM

E
ChinUp max reps; Press, Row: new 3RM

*main lifts
1: ~70% 5x6, 50~60% 1x10~20
2: ~73% 5x5, 50~60% 1x10~20
3: ~76% 5x4, 50~60% 1x10~20
4: ~80% 5x3, 50~60% 1x10~20
5: 65% 4x3

Delt or biceps work whenever i feel like it, 0~6 sets.

1(ABC),2(ABC),3(ABC),4(ABC),5(ABC),XX,D,E

I've been doing SL for a while now, but I was getting bored as fuck during rest days, and since I have absolutely nothing better to worry about in my NEET existence I've started to go six days a week.

I do an Upper-Lower split, U/L/U/L/U/L/rest
Upper: Bench, Row, OHP, and Pullups
Lower: DL, Squat and Hip Thrust

First two weeks have gone and I'm still making progress every workout.
I don't feel tired or any kind of pain or shit.
Thinking about adding some calf work on lower days and bicep-tricep superset on upper days.
Am I risking it? Will I wake up dead some day if I keep going six days a week?

which gzcl variation? im doing the rippler

does anyone have the trap aesthetics infographic?
In the same vein one of them mentions Peony for anal fissures but I only ever get the flower on google results. any link/proof it works?
[spoiler]I may have had mine on and off for over a year now.[/spoiler]

Pull:
Deadlifts 1x5
Barbell Rows 3x5
Shrugs 3x8-10
Rear Delt Flyes 3x8-10
Barbell* Curls 3x8-10
Hammer Curls 3x8-10
Weighted* Pull-Ups 3xF


Push:
Overhead Press 5x5
Bench Press 3x5
Reverse Grip Bench Press 3x8-10
Close-Grip Bench Press* 3x8-10
Chest Flyes 3x8-10
Lateral Raises 3x8-10
Overhead Tricep Extensions 3x8-10
Weighted* Dips 3xF


Legs & Core:
Squats 3x5
Calf Raises 3x8-10
Weighted* Crunches 3xF
Plate* Russian Twists 3x8-10
Dragon Flag Raises* 3x8-10
Hanging Windshield Wipers* 3x8-10
Weighted* Front Plank 30secs (+10 secs each workout)

am i gonna die?
is this a good routine?
help me

AxBxAxx
BxAxBxx

Every week day
100 each side Nautilus 4-way neck machine
Scapula pushups 6xAMRAP
Light external rotations
Wrist roll 5xalmost failure

A
3x5 OHP
3x5 squat (Light day, maybe front squat instead?)
1x5 deadlift

2-3xamrap chins, until weighted on B
2-3x10-15 landmine lateral raise

Neck work
3x seated calve raise


B
3x5 Lowbar Squat
3x5 Bench press
3x5 Pendlay rows (soon Power clean)

2-3x6-8 Overhead shrugs
2-3xchins

Neck work
3x seated calve raise

Once I start doing power cleans with good form, and weighted chins, my accessories will look something like this

A:
3x10-15/20+ Landmine lateral raise/Band facepull
3x6-8 Barbell shrug
Ab wheel/bird dogs

B:
2x6-8 Weighted chins
3x6-8 Overhead shrug
2x6-8 Key press

Shoulder I overhead shrug on the days I THE PRESS, or bench? Any tips?

Mornings
Full range of motion squats till a slight pump
Fingertip pushups till a slight pump
Full range of motion straight bridges till I feel slightly winded
Bent leg chinups
Then a 10 minute stretch routine

MWF
Warmup
Squats
Pushups
Chinups
Stretch
3min wait

2-3 x 6-8 Bulgarian split squats, slow and controlled

2-3 x 6-8 Glute Ham Raises

2-3 x towel chinups. Will slowly twist on the way up and down, alternating between clockwise and counter clockwise

2-3 x Near Failure knuckle pushups or fingertip L pushups

2-3 x NF Lever pushups

2-3 x NF Hanging leg raises while hanging from a towel


T-TH
Warm up routine

Do sets of
Squats
Pushups
Straight bridges
Pike situps
Chinups/Pullups
For 10-30 minutes.
Each exercise is done briskly and till I feel a slight lactic build up or if I'm feeling it till I feel a lot of lactic burn. Never till exhaustion.

And occasionally if I have time or can find a place I'll do greasing the groove mini workouts throughout the day.

One wall handstand knuckle pushup
One lever pushups
One towel assisted one arm chinup

That's about it.

someone pls respond

How's this? I'm changing between A and B every session, and throwing two cardio days a week

A
>bench press 4x8
>incline dumbell press 4x8
>pullups 50 total
>military press 4x9
>squats 4x8
>tricep extensions 4x10
>skullcrushers 4x10

B
>deadlifts 4x8
>squats 4x8
>military press 4x9
>pullups 50
>t-bar rows 4x8
>hammer curls 4x10
>barbell curls 4x10
>crunches 4x20

>6
Enjoy your no gains lmao

Skeletor here. I do this one but spaced

ABxCAxx
BCxABxx
CAxBCxx

because it fits my work schedule better. also I spend about 10 minutes doing some light HIIT with battle ropes at the start of each day just to get my blood pumping.

also eating 4000 cals per day

what think?

>crunches
>2 kinds of curls
>military press on both days
>squats on both days
>pullups on both days

what are you trying to achieve with this workout?

I wouldn't do weighed pullups after doing bicep work. Also why do hammer after barbell curls? Same with close grip bench+dips+tri extension, why not just dips and some extensions, even if you enjoy the feeling/pump, doing more than one accesory exercsie aint worth it.

If you're doing this 3xweek, it doesn't seem too much volume tbqh, but I personally don't like ppl, cause you only train each muscle group once a week.

Are you in prison?

I like it, nice and simple, except for the every week day, what the fuck is that? Neck work is a meme too.
I personally prefer dumbbell shrugs, more rom.
And don't switch that front and low squat thing, choose one, and become the best at it.

>This pic related meme?

If you're lifting for aesthetics, there's not that much of a difference lifting 2xweek or 3xweek. If you do it cause you enjoy it, keep going. You're a neet, so probably the lack of stress in your daily life will avoid you overtraining, if you feel bad, just stop.
I wouldn't do it tho

I don't even understand this post

Full body workouts with focus what's lagging

not him but doing two kinds of curls is stupid and not worth it, same with the two tricep accesories. It seems quite a stupid routine desu, like an overcomplicated SL.

Just do jason blaha's 5x5, or SL with added pullups, dips and crunches, quite similar to the one you posted but without the stupidity.

Been doing this for a month, have seen gains.

MONDAY/THURSDAY: Arms/Shoulders
Front Raise 5x5
OHP 5x5
Lateral Raise 5x5
Rear Lateral Raise 5x5
Arnold Raise 5x5
Bench Press 5x5
Skull Crusher 5x5
Tri Pushdown 5x5
Bent Over Tri Pushdown 5x5
Kickback 5x5
Concentration Curl 5x5
Dumbbell Curl 5x5
Reverse Curl 5x5
Wrist Curl 5x5
Reverse Wrist Curl 5x5
Pronations 5x5
Supinations 5x5
Shoulder Shrugs 5x5
TUESDAY/FRIDAY: Back/Chest/Waist
Lat Pulldown 5x5
Teres Pulldown 5x5
Yates Row 5x5
Pendlay Row 5x5
Shoulder Shrug 5x5
Bench Press 5x5
Decline Bench Press 5x5
Incline Bench Press 5x5
Chest Fly 5x5
Decline Chest Fly 5x5
Chest Press 5x5
Serratus Raise 5x5
kettle Swings 5x5
MedBall Wood Chop 5x5
Spiderman Plank 5x5
Sit up 5x5
Power Twist 5x5
Deadlift 5x5
WEDNESDAY/SUNDAY: Hips/Thighs/Calves
Deadlift 5x5
Squat 5x5
Lunge 5x5
Side Squat 5x5
Split Squat 5x5
Step Up 5x5
Leg Raise 5x5
Sit Up 5x5
Calf Raise 5x5
Reverse Calf Raise 5x5
Farmers Walk 5x5

No, I'm not in prison.
Why do you ask?

AxAxAxx

A
OHP 3x5
Squats 3x5
BB Bench 3x5
BB Rows 3x5
Diddly 1x5
Pull Up 3xf

Why bait if you're not even trying?

Why not two diferent days? You'd be fresher when you get to DL and pullups.

Then why don't you go to a gym and lift some weights with an actual routine?

That pic is fooling you. You aint gonna look like that just cause you follow the routine next to the pic... Not too bad tho, but you'd see better gains doing a novice program m8.

>mfw it wasn't bait.

Should i add any accesories or any ab workouts? Im seeing massive gains with this. Everything is 4 sets with reps at 15,8,8,6

A- Incline bench, Flat bench, Dips, Pullovers

B- Squats, Front squat, Deadlift

C- OHP, Dumbell press, Military press, Shrugs

D- Pullups, Rows, curls wide and close grip

Really nigga? Is it your first month lifting? Haven't you read the sticky? Honestly tho.

Why only train back once a week? You're seeing "massive" gains, cause you're mostly working the mirror muscles.

lmao 4 hour work out

Its a routine i found on BB. Should i just be doing that same back routine 2 days a week, or is there a better way to hit my back?

>Then why don't you go to a gym and lift some weights with an actual routine?

"Actual routines" are for new lifters who don't know the first thing about their own bodies and people who will quit in less then a year.

I've lifted and exercised and everything else from before I got my first nut hair and I went far with lifting when I was seriously into it.
I found a routine that works for me right now and I'm sticking too it.

but I pick things up and put them down usually to failure and eat a surplus with lots of protons, carbs, and fruits/vegs. won't that result in decent gains?

You'll look better.
But you will never look like the steroid addled fucktard in that pic.
For two reasons
1.For the obvious forementioned reason
2.Because you don't have the same genes as him. Hell not even his own brother can look like that.

You shouldn't even lurk BB lmao. If you like it, just do it, but you'd be better with a more balanced routine. Something like an Upper Lower split, it's 4x week too. Or a Push Pull if you don't care much about legs.

On push days start with squat and then do some chest, shoulders and end with triceps, on pull days you can start with Deadlifts, and then focus on middle back, lats and end with biceps. Search it here Yes, yes indeed. As I said, if you're enjoying it, just keep going with it familia, it's not a bad routine imo. However, a novice program could suit you better.

And keep in mind the guy in the pic probably never did that routine, he may be roided up, and a pic with propper lighting, a pump and flexing has nothing to do with how you really look. But srsly, just do something you enjoy that keeps you going to the gym.

post body senpai, let's see that calisthenics gains.

Post body bruh, let's see those advanced bodyweight gains

>PPL
>you only train each muscle group once a week

Yeah if you are a weak willed faggot.

That is my current routine, and yes I love the pump, but I run it PPLPPLx

Each muscle group twice a week which is optimal with rest and food.

Neck work isn't a meme. I've already seen and feel some gains from it.
The reason the neckwork is done daily is just because I've read Jim Wendler say that people who have access to a 4-way neck machine could use it pretty much daily, at high reps. I don't want to look like Corey Taylor or whatever, I just want a bit of that yoked look going on in a few years. I might give boxing or MMA a giggle later on as well.
The scapula pushups are a meme for the serratus, and scapula health, and external rotations because of my mildly internally rotated shoulders.

Wrist rolling 5x a week hasn't hurt my grip strength, at least so far. If I come to a point where it might be a hindering factor, I'll cut down on it then.

I don't have access to a gym on the weekends and I'm a filthy poor, so that's why it's only 5 days instead of daily.