Routine general

why no deadifts?

>tells
>bad

>asks
>also bad
wtf am i supposed to do when i dont understand something

You should do back before bis

I never bulked hard, I'm only 160lbs so that is a decent number. If I were tu bulk I can easily get to 250lbs - 300lbs. The problem is the squat and the deads

My bad, didnt see your bodyweight.

Also I didn't lift with a decent program until a year ago so those first two years was basically wasting my noob gains with shitty giant sets that did almost nothing for me.

I do Bis first to kill the hostage so to speak.

Cause Im scared of snap city and am too autist to ask for help.

>Cause Im scared of snap city and am too autist to ask for help.
GET OUT

asks is a first step you twat... those are stages you don't have to find yourself in each one...

...what?

help, pls.

>A
3x5 squat
3x5 bench
3x5 pendlay rows
~3x10 ???
~3x10 dip machine
~3x8 hyperextensions

>B
3x5 squat
3x5 The Press™
1x5 sumo deadlift
~3x10 seated cable rows
~3x10 hammer curls
~3x25 crutches

not sure what iso chest lift i should add. cables or dumbbells?
should i throw chinups in there? my back is always sore as shit from the sumos

i just realized i don't have much shoulder work going on either. help, brahs

Lateral raises are pretty much king. If they bore you because of needing baby weights compared to other lifts, upright rows work middle and anterior deltoids pretty good too.

I just choose a muscle group and focus on that. I find that promotes muscle growth since you're straining one set of muscles more than if you spread it out across your whole body.

>I just choose a muscle group and focus on that. I find that promotes muscle growth since you're straining one set of muscles more than if you spread it out across your whole body.

Okay, how is that different than having leg day?

>Okay, how is that different than having leg day?

What is your plan, nigga???

You just pick a muscle group with random weight and lift it a random amount of times?

No, I try for 3-6 sets of 14/10/8/6/4/20-40 for a bunch of exercises that focus on that one group.

For shoulder it would be dumb raise, lateral raise, bend over rear delt raise, then whatever else I feel like doing. Maybe it'll be a rear delt exercise using machines, maybe it'll be cable holds. It depends on how I'm feeling and what interests me that day.

Can someone explain why this is bad for me?

xAxBxCx

A: 4x8 bench press, 3x10 tricep extensions/dips/pushups, 3x10 weighted decline sit-ups, 3x10 bicep curls/pushups, 3x10 DB bench

B: 4x8 squat, 3x10 weighted calf raises, 3x10 plyometric sled jumps, 3x10 decline weighted sit-ups, 3x10 reverse hyperextensions, 4x8 RDL.

C: 4x8 OHP, 3x10 supine pull-ups/dips, 3x10 decline weighted sit-ups, 3x10 bent over DB rows/weighted shrugs, 3x10 lat pulldowns.

I run competitively and I try to get the lifts in on the PM after I do my hard runs in the AM. That way even though I'm not fresh for my lifts I'm getting in a few easy days per week.

>I run

Laugh all you want, my track scholarship got me through college debt free.

Not worth it

>college

Hands? Do you get a pedicure every other day?

nah, I fingerbang your gf 8X12

I broke up with my girl, here's her number
(555) 867 5309
PSYCH! THAT'S THE WRONG NUMBER

>my girl

What does your weekly running routine look like?

Only 2 days/week, Tuesday and Friday

Pretty much total beginner

Could I get away with doing the big 4 on both days? So I go to the gym and squat/bench/ohp/dead 2x per week.
Or I could all 4 on the Tuesday, then alternate bench/ohp weekly on the Friday, so one week I do 2xbench/1xohp, and the next week do 2xohp/1xbench. Oh, I forgot chinups, could do those on the Friday too.
This would give me SS volume per week on bench + ohp, 2 squat sessions per week (1less than SS, bad thing?) and 2 deadlifts per week.
The reason I want to do 2 days is because this is to supplement my main sport.
Thoughts?

It's not bad for you.

It will just most likely not give you any strength or muscle gains after your newbie phase.

OOOOOOOOOOOOOOOOOOOOOOO

Aside from the lifting mentioned above, matching up xAxBxCx

x - 3-5 miles easy AM, 5-7 miles PM
A - varies by season but usually some long tempo (6-10 miles, 5:30-6:00 pace) or cruise intervals (4-6 by mile at 5:20-40), lift PM
x - same as first x
B - again varies but usually faster intervals or speed work, like 8x1k at 5:00 mile pace or 3x200-200-400 at 30-30-60 seconds, lift PM
x - same as previous x
C - long run, 13-18 miles, usually pick up the pace last 5 miles or so, lift PM
x - off

Current fitness is around 15:30 5k, 32:00 10k, and 71-72 half marathon. Used to be faster in college but I started lifting more and running less.

overseas for few weeks and the gym only has DBs and a shit load of machines for some odd reason. no freeweights so doing my best to have a rounded routine for awhile, all 4 sets of 8-12 reps for dat der hypertrophy. thoughts?

A: Quad/Ham/Calf
>DB squats
>leg press
>leg extension
>leg curls
>db lunges?? (for ham)
B: Chest/Tri
>bench press machine
>incline db press
>bench flys
>dips
>cable extensions
>skullcrushers
C: Back/Biceps
>machine rows
>db rows
>pull ups
>preacher curls
>arm curls
D: Shoulder/Calves
>seated db press
>side lat raise
>rear lat raise
>shrug
>standing calf raise
>seated calf raise

A:
Dumbbell press 4x10
Horizontal row 4x10
Barbell sit-up 4x10
Incline dumbbell press 4x10
Lat pull down 4x10
Idk what is was called but you need to twist a weight left and right whilst laying on the ground 4x10
Dumbbell flys 4x10
Barbell row 4x10
Bench 4x10

Can't completely remember the names of B but it's mostly for legs

I've been doing this routine for a long time now. Rotating schedule, 3x week:

Front Squat 3x8
Bench Press 5x5
Lateral Raise 3x12
Deadlift 3x5
Leg Extension 3x12
Hang Chin up 3xF
Dual Extension 3x12

Front Squat 3x8 - 105
Overhead Press 5x5
Dumbbell Fly 3x12
Pendlay Row 5x5
Facepull 3x12
Hyperextension 3xF
Hammer Curls 3x12

Ignore the 105kgs. Accidentally left that there

ABxCD

A
SquatDay
Squats 3x12
Db lunges 2x20
Stiff Leg Deadlifts4x15
Goblet Squats4x8
Straight Arm Lat Pull Downs 4x15

B
Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15

C
Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5

D
Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15

DAY1 (abs/chest/shoulders/triceps)

Abs workout
Benchpress 3x10
Dumbbell flys 3x10
OHP 3x10
Side raise 3x10
Skullcrusher 3x10

>Benchpress till failur at every set
>i love OHP
>stuck on skullcrusher

DAY2 (Lats / Biceps / traps)

Barbell Row 9x10
EZbar curl 3x10
Hammer curl 3x10
Shrugs 3x10

>i do 9x10 rows because i have nothing to do pullups.

DAY3 (abs /legs/calf)

Abs workout
Squats 3x10
Calf Raises till failur, rest then repeat.

>i really need to add lunges and something else to my legday and do it more seriously.
ABOUT ME
1.92cm (6'3)
78.6 Kg (173 lbs)

>still have bellyfat

current lift no bully:

Benchpress 39kg (85lbs)
Dumbbell flys 12kg (26lbs) per dumbell
OHP 30kg (66lbs)
Side raise 12kg (26lbs) per dumbell
Skullcrusher 29kg (63lbs)
Barbell Row 39kg (85lbs)
EZbar curl 29kg (63lbs)
Hammer curl 12kg (26lbs) per dumbell
Shrugs 39kg (85lbs)
Squats 39kg (85lbs)
Calf Raises 39kg (85lbs)

>why are your benchpress, rows, shrugs, and calf raises at the same weight?
cause i dont wana change the plates everytime.

>why is your bench so weak?
cause i'm dyel, and i do it on the floor, no bench, unrack it from my bed. i'd like not to die. i'l slowly improving it tho.

>why is your squat so shit?
i dont have a rack or anything, so i have to pick the barbell from in front of my feets, lift it to my waist, lift it to my chin, do OHP, then put it on my shoulder, THEN i can start squating.
also if i fail squating the weight, i dont know what will happen to me.

first time i write my workout no bully.

Garbage. Don't write your own routine when you can't even bench 2pl8 or squat 3pl8

meanie

nice bait

AXBXAXX
BXAXBXX

A
Squat 3x6-8
Bench Press 3x6-8
BB Rows 3x8-10
Pec Fly 3-8x10
Facepull 3x10-12
BB Curl 3x10-12

B
Squat 3x6-8
OHP 3x6-8
Lat Pulldown 3x8-10
Incline DB Press 3x6-8
Seated Cable Row 3x8-10
Overhead Tri. Ext. 3x10-12

Been lifting about three months and seeing nice gains. Rate?

Day 1:
BP 5x5
Incline Dumbbell BP 4x6
Rows 3x5
Dumbbell Shoulder Press 3x8
Skullcrushers 3x6

Day 2 Rest

Day 3:
Rows 5x5
Incline Dumbbell Row 3x12
Close Grip Lat Pulldowns 3x15
Dumbbell Lateral Raise 3x12
Dumbbell Shoulder Press 3x10
Upright Rows 3x12

Day 4:
Squat 5x5
Deadlift 3x6
Leg Raise 3x15
Leg Press 3x12
Calf Raise 3x15
Leg Curl 3x15

Day 5:
Dumbbell BP 5x5
Incline BP 3x8
Incline Dumbbell Bicep Curl 3x15
Tricep Pushdown 3x15
EZ Bicep Curl 3x8
Dumbell Flies 3x10

pls rate

i meant leg extensions not leg raise but its the same shit w/e

Ppl. Also try to do 2miles 3 times a week. Is 1hr 30min(not including cardio) okay? Not sure if I should adjust

Push:
Bench
Incline db
Ohp
Db press
Dips
Shrugs
Lateral raises with push ups

Pull:
Deadlifts
Cable rows
Pull ups
Db single arm bent over rows
Lat pull downs
Hammer curls
Preacher curls

Legs:
Squats
Leg press
Calf raise
Leg curls

>hands

Monday/Wednesday/Friday
>deadlift 1x5@ 80%, 1x1 90%, 1x1 92%, 1x15-20 60% (clusters of three with 20 second breaks)
>military press 1x5 80%, 1x5 75%

Tuesday/Thursday/Friday
Weighted Dips 1x5, 1x1, 1x1, 1x20 (same % scheme as above)
Weighted chin-ups same
Tabata goblet squats or swings

My squat is way better comparatively to everything else. Gonna focus on pressing and pulling for a while. I probably throw in squats once in a while, the deadlifts and goblet squats do enough to maintain it

can i get some advice on this one lads?

Don't sweat it, should be fine temporarily

The arm is one muscle and cannot be isolated. Training "upper arms" is not going to work, you automatically work lower and side arms when using the arm and thus needs you to think of the fact that the entire arms work as one contracting muscles.

Pls help me, I don't know what I'm doing.
ABXABXX

A
Bench or OHP: 4x5 1x5+
Skullcrusher: 3x10
Flys: 3x10
Dips: 2x5+ 1x until failure
OHP or Bench: 4x5 1x5+

B
Squats or deadlifts: 4x5 1x5+
Calf raises or Rows: 4x5 1xfailure
Hip thrusts: 4x5 1xfailure
Rows or Calf Raises: 5x5
Deadlift or Squats: 4x5 1x5+

X
Some form of cardio
Chin ups and pull ups: 3x until failure

Don't do upright rows, ever

/r/ pic with butt workout routine. Pls help me, I pay with THICC pics.

I'm thinking of switching to a PPL routine, 4 exercises each day, with 2 compound lifts each day, but I was going rotate the lighter lifts so I would be fresher for them. so for example

Pull
Deadlift
front squat
wide grip pull ups
bicep curls

Push
Bench press
pendlay row
skull crusher's
dips

Legs
High bar squats
OHP
calf raises
abs

are you responding to the wrong person

>Pull A
Pendlay Rows 4x6
Pulldowns 4x6
Neutral Grip Seated Rows 4x6
DB Rows 1xf
Face Pulls 3x12

>Push
Push Press 4x6
Incline DB Bench 4x6
DB Bench 4x6
Dips 4x6
Leg Press 4x6

>Pull B
Pendlay Rows 4x6
Neutral Grip Pulldowns 4x6
Seated Rows 4x6
Unilateral Hyperextensions 4x6
Farmers Walks 3xf

>Legs
Didly 4x6
Squats 4x6
Unilateral Leg extensions 4x6
Unilateral Leg Curls 4x6
Unilateral Cable press 4x6

What's a 3x week routine involving front squats and OHP, with a general aim to get stronger? Is there a TM / Madcow variant?

please rate, still new been lifting for about 4 months.
PPL

Pull
Seated cable rows 3x10-15
Lat pulldown 3x5-7
Behind the neck lat pulldown 3x5-7
T bar row 3x10-15

Hammer curl 3x10-15
Bicep curl 3x10-15
EZ bar curl 3x10-15

Forearm curls 3x15
reverse forearm curls 3x15

Push
Incline bench press 3x10-15
Chest flies 3x10-15
Bench press 3x10-15

Overhead press 3x10-15
Behind the neck press 3x5-7
Deltoid flies 3x10-15
Arnold press 3x10-15

Tricep pulley pulldown thing 3x10-15
Standing Dumbbell Triceps Extension 3x10-15
Assisted Dips 3x8-12

Legs + Abs
Squats 6x6-10
Calf raises 4x12-15
Seated leg flexion 3x8-10
Seated leg extension 3x8-10

Decline sit ups 3x15-20
Plank 1:00min+
Leg raises 3x15-20
Torso rotation machine 3x10-15

Why no deadlifts? I'd also cut down on the volume, and do the compounds first.

I use the max rep range as an indicator to know when to go up in weight, but now that i typed it it does seem a bit much, i'll probably go down a bit

I dead lift about 1/2weeks-ish, not a big fan of it. Isn't it bad for your lower back?

I always try to do compounds first unless the area is being used.

>A: Chest/Tris/Abs

Bench Press (4x5)
Incline Dumbell Press (4x8-12) / Decline Bench (4x12-15)
Chest Flyes (4x8)
Skull Crushers (3x6) / Tricep Pulldowns (3x10)
Tricep Dip (3x10)
Hanging Leg Lifts (3x15) (Superset with Dips)
Plank (3xf)

>B: Back/Biceps

Deadlifts (1x10, 1x5, 1x5, 1x3, 1x2)
Pullups (3xf)
Lat Pulldowns (3x8)
Machine Rows (3x8) / Dumbbell Incline Row (3x8)
Alternating Dumbbell Curls (3x12) / Spider Curls (3x12)
Seated Wrist Curls (3x12)

>C: Legs/Shoulders

Squats (4x5)
Leg Curls (3x8)
Calf Raises (3x12) (Superset with Leg Curls)
Overhead Press (3x5)
Dumbbell Shoulder Press (4x8)
Lateral Raises (3x8)
Dumbbell Shrugs (4x10)

A B C x A B C x
Any advice lads? Been doing it for a couple of months, going pretty well. Wondering if I should switch to 3 days a week from 6.

R8 it niggers

HANDS

>pull day has squats
>push day has rows
>leg day has ohp
why the fuck don't you just do GSLP or a PHUL-esque routine?

>Isn't it bad for your lower back?
Only if you have absolute shit form and don't wanna make any gains. Otherwise it's both safe and the king of all lifts.

Your routine seems a little all over the place. I'm not against beginners (which I assume you are given your uncertainty about diddlying) doing isolation, but you really should use strength work as your base before you get into 7-8 lifts per workout + 10-15 rep range. I know it's cliche advice, but read the sticky. You'll see that your current routine is one big mistake. What are your lifting stats?

By using rep range as an indicator of when to go up, you're robbing yourself of the linear weight progression that most beginner routines offer. Therefore keeping yourself weaker and smaller than you could be.

do you want your program to revolve around Front Squat / OHP or just generally want them in the program?

You're either a huge guy doing an advanced routine, or perma-dyel trying to train like an advanced bodybuilder. Stats?

>he doesn't understand the color coordination

You colorblind m8?

OHP 90lbs
Bench 160lbs
Squat 190lbs
Deadlift 170lbs

>blames self for world
That doesn't seem too healthy desu

Somebody please give me some feedback. I've been lifting 3 years, have done a variety of different routines. Just wondering if there are any areas that I don't target or that I overwork in this routine. Ran it through once last week and felt alright.

Injured hip so no squats or deads :(

ULxPPLx

UPPER POWER
Barbell Bench Press 3x5
Dumbell Overhead Press 3x8
Weighted Dips 3x10
Barbell Row 3x5
Wide Grip Pullup 3xF
Barbell Shrug 3x8
EZ Bar Curl 3x8
Skull Crushers 3x8

LOWER POWER

Leg Press 3x5
Stiff Legged Deadlift 3x5
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 3x25
Cable Crunch 3x15
Wood Chopper 3x15
Decline Crunch 3x15
Long distance cycling or running

PUSH
DB Bench Press 4x8
Incline DB Bench Press 4x8
Cable Crossover 3x10
Overhead Press 4x8
Upright DB Row 4x8
Front Raise 2x10
Lateral Raise 2x10
Tricep Cable Pushdown 3x10

PULL
Wide Grip Pullups 3xF
T-Bar Row 4x8
Lat Pulldown 4x8
Shrugs 4x8
Face Pull 3x10
Hammer Curl 3x10
Concentration Curl 3x10
Reverse Grip Curls 3x10
Forearm Curls 3x10

LEGS
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 4x12
Hamstring Curl 4x12
Seated Calf Raise 4x12
Cable Crunch 3x15
Wood Chopper 3x15
Decline Crunch 3x15
Heavy Cycling or Sprints

4300 kcal/day goal
40carbs/30protein/30fat
5g Creatine/day

How the fuck does one intakes 4300 cals a day (cleanly)?
how much do you spend on food?

>not doing GOFAD

this is tripping me out hard, your stuff at the bottom implies an 8 day week.

regardless, why not just make a separate day for shoulders and legs? you could arrange it so you'd hit an arm area once a worrkout, something maybe like this
>A: legs/calf/bis
>B: chest/tri
>C: back/bi
>D: shoulder/tri/calf (if you need it)

your week could look something like ABxCDx, you give yourself enough time to get over the bump and hit arms more than once if you have the free time. otherwise looks good, if it's working for you then thats all that really matters desu too much thought is put into routines and people stress out over them

Eggs, toast, sausages and milk for breakfast

Meal prepped spaghetti for lunch, almonds, mixed veggies

Banana and Pre-workout, whey and milk

Instant mashed potatoes and cottage cheese with peaches

Eat 4 meals a day with some snacks. Spend $50 a week on food. Such is life as a 245 lb lanklet. Should say that I have eaten the exact same thing everyday since July outside of meals with gf.

Bit late but I'd rather emphasise OHP and front squats than back squats and bench

I did dead lifts for the first time in October and had to stop lifting because of debilitating lower back pain, went to a doctor got MRI and was told my disc are degenerating apparently that is normal in the aging process but he said I can not dead lift or squat without feeling the pain and it could snap my disc.

want to reach 1/2/3/4 while looking the best I can. OHP is lacking in this routine but I'm already at 45 kg so I figured I would concentrate on the others for a while.

Any critique on this one?

I'm at university so am pretty free to go to the gym whenever. Basically, mon/tue/wed, Thursday off, fri/sat/sun, Monday off, tue/wed/thurs, etc.

I just wonder if I'm overworking it and I'd be better off doing fewer days.

I used to do nothing but 3x3 workouts and got up to 200kg Deadlift, 180kg Back Squat and a measly 100kg Bench Press.
Monday I decided to just go back to the gym and work upper body after a 2 year break and just see what I could do, taking notes, ended up doing 8-10 sets of the following doing 8-12 reps of each:

Incline Bench Press
Wide Grip Lat Pull Down
Incline Butterfly
Seated Rows
Delt Raises
Tricep Press
Bicep Curls
Wrist Curls
Reverse Wrist Curls

Leg day the next morning before work same reps and sets:

Back Squats
Leg Press
Quad Press
Ham Curls
Calf Press

Essentially one compound, followed by an isolation for muscles involved. Compound for adding strength and isolations for adding size.

Rate and hate.

A:
Squats 5x5
Benchpress 5x5
Barbell row 5x5

B:
Squats 5x5
Overhead press 5x5
Deadlift 1x5

X:
4k bike ride

AxBxAxx

Anyone have any recommendations on things i can add to my routine? I'm open to anything

I was thinking of adding some sets of chin ups on my day A and a few sets of dips on day B

Wide Grip Lat Pull Downs is because too fat and weak to do pull ups yet. On 500 calories deficit, pumping iron and cardio every 3rd day (hour and a half).

hey Veeky Forums, im doing SS for 2 months now but im not really a fan of pendlay rows, what can i remove/add?

A:
squat
bench
incline dumbbell press
deadlift
dips

B:
squat
standing military press
pendlay rows
chin ups

AxBxAxBxAx...

should i do seated cable rows + something else for pendlay rows?

seated cable rows are fine to substitute for pendlay imo. they hit the basically same muscles, and they're an accessory anyway.

and thats enough? i added incline dumbbell press recently myself because i felt like bench press wasnt enough. maybe seated cable rows and narrow grip pulldowns?

please tell me if my routine is dumb. I'm 6' and weigh 72kg, up from 67 when I started lifting 6 months ago.

A
Dumbbell bench press
weighted Pullups
Cable crossover
Ohp

B
Squats
Decline weighted situps
Calf raise machine
dips

C
Weighted chinups
Bicep curl variation #1
bicep curl variation #2
dumbbell skulcrushers
Dumbbell side raise

depending on my work roster it's AxBxCxx or ABCxxx or ABxxCx

You want to avoid doing ABCxxx. No point having all your rest at the end of your week. It gives you no time to recover between A, B and C and gives you far too much recovery time at the end.