Can we get a rate thread going?
Heres mine just came up with it
DB=Dumbell
PPL split
Legs day
squat 5x5
Romanian deadlift 3x8
leg press 5x12
Leg extension 4x10
Dumbell lunges 5x12
Leg curls 5x12
Hip abductor 5x12
Push day
Bench press 5x5
Incline DB press 3x12
Incline DB flies 312
OHP 3x8
DB lateral raise 3x12
smith machine bench press 3x8
Pull day
Deadlift 5x5
Lat pulldown
Cable rows 5x12
Barbell shrugs 3x8
Curls 4x8
Preacher curls 3x8
Other urls found in this thread:
forum.bodybuilding.com
twitter.com
Lat pulldown is 3x8 and incline db fly is 3x12
Dogshit.
Care to elaborate?
ahaha its actually fine and you know nothing about working out
You are a useful human being, thank you for contributing and providing insight.
Heres mine just came up with it
DB=Dumbell
PPL split
Legs day
squat 10x10
Romanian deadlift 5x8
leg press 5x20
Leg extension 4x15
Dumbell lunges 10x12
Leg curls 5x20
Hip abductor 5x40
Push day
Bench press 10x10
Incline DB press 6x12
Incline DB flies 999
OHP 6x12
DB lateral raise 30x12
smith machine bench press 1x8
Pull day
Deadlift 50x5
Lat pulldown 1
Cable rows 15x15
Barbell shrugs 30x5
Curls 40x80
Preacher curls 10x20
kek
Sucks you can'take do pullups or handstand pushups. You must be fat.
Also, Smith machines are stupid and fuck up your form.
>actually PPL
>anything that's 3x8
>3x12 stupid bullshit
>5x5 deadlifts
I ran something similar for a while. Had very near 0 actual progress. Switched to alternating between an U/L split and c6w and saw significantly more gains.
Anything more than squats+deadlifts with one being the traditional lift and the other a variation in addition to maybe some core or posterior chain work is overkill for a lower body day.
Push and pull days are memes and you can literally do all of that stuff every lift day.
I can do pullups actually but I have never attempted a handstand before.
I do pullups and other calisthenics to supplement.
And I'm 155.5 pounds so not fat
Too much volume dude, I'd use periodization instead and do 20 sets per muscle/week.
Has anybody seriously ran a routine like OP's, especially as a natty? I'd be dead after the first 3 exercises on that leg day.
>20 working sets per muscle group per week
Hello, how is your first year of lifting?
A:
Squat 3x5
OHP 3x5
Rows 3x5
Dips 2x20
Stretch
B:
Front Squat 3x3
DL/Cleans 1x5/5x3
Bench 3x5
Pull ups 3x20
Stretch
W-will I make it?
It's not like you need more than that unless you are very advanced and/or compete. The risk of injury increases considerably and you hit a point of diminishing returns.
...
Its actualy a sticky related routine forum.bodybuilding.com
Squats: 2xwarmup, 2x8
Bench Presses 2xwarmup 2x8
Bent-Over Rows 2xwarmup 2x8
Overhead Barbell Presses 2x8
Stiff-Legged Deadlifts 2x8
Barbell Curls 2x8
Calf Raises 2x8
Every week i should be increasing one rep to the point when its 12 reps I increase the weight and start all over.
Please rate and send help.
3x15 standing barbell curls
3x10 dumbbell curls
4x7 dumbbell rows
4x20 dumbbell flyes
3x35 situps
3x4 rolling bar forearms curls
Up/Low
Up
Bench 5x5
Db bench 4x10
Press 3x15
French press 4x8
T-bar row 3x15
Bent row 3x15
Lower
Sqauts 5x5/Deadlift 3x5
Leg press 3x15
Front squat 2x15
Crunch 4x15
Leg curl 4x10
Shrug 3x8
AxBxAxF, BxAxBxF. First three days more emphasis on strength, one fluff day a week to train those mirror muscles for fun & take care of lagging mucles like rear deltoid.
A:
Overhead Press - 3x3 - 12.5kg.
Push Press - 4x6 - 10kg.
Squat - 3x3 - 30kg.
Leg Press - 4x6 - 60kg.
B:
Bench Press - 3x3 - 20kg
DB Press - 4x6 - 16kg
Deadlift - 3x1 - 40kg.
Bent-Over Rows - 4x6
Pulldowns - 4x6
F if AxBxA:
Hammer Curls - 3x8 - 12kg.
Ez-Curls - 4x12 - 5kg.
Chest Press Machine - 3x8
Pec-Machine - 4x12
Row-Machine - 3x8
DB-Row - 4x12
F if BxAxB:
Hammer Curls - 3x8 - 12kg.
Ez-Curls - 4x12 - 5kg.
Lateral Raises - 3x8
Face-Pulls - 4x12
Squat - 3x8
Leg Press - 4x12
Please tell me if there is anything I can change and why, I also train boxing 2 times a week hence no cardio and the low volume on three of the four days.
Accidentally left in my little bros weights, we use the same google document. No bully please, i'm not that weak. :(
Anyone have a decent upper body routine with the focus on lats? T-rex here,
PPLPPxx
PUSH:
Flat Bench
Incline Bench
DB Shoulder Press
Triceps Isolation
PULL:
Deadlift
Barbell Rows
DB Shrugs
Biceps Isolation
LEGS:
Squats
Leg Press
Err day.
>romanian dl instead of regular dl
>leg extensions
>leg curls
>5x5
>OHP the same day as bench
>3x8
>smith machine
>lateral raises on push day
it's like you are trying to troll me softly
Rate? AxBxCxx
---A---
DL 5 3 1 1
DB press
DB incline press
DB flies 4x10
Pull Over 4x8
Squat 3x5
Chin up 4xF
EZ bar curls 4x10
---B---
BB press
DB inclined press
Lat pull down4x10
Pendlay rows 4x10
T bar rows 4x10
Squat 3x5
Skullcrusher 8x10
Triceps rope pull down 4x10
French press 4x10
Dips 4xF
---C---
DL 5 3 1 1
Squat 3x5
DB press
Cable crossover 4x10
DB military press 4x10
Press Arnold 4x10
Front/Lateral raises 4x10
---A---
DL
DB press
DB inclined press
DB flys
Pull Over
Squat
Chin up
EZ bar curls
---B---
DB press
DB inclined press
Lat pull down
Pendlay rows
T bar rows
One arm rows
Skullcrushers
Triceps pulldown
French press
Dips
---C---
DL
Squat
DB press
DB military press
Arnold press
Lateral/Front raises
AxBxCxx
HOW ABOUT WE POST a cbt thread combined with a routine thread detailing how long they been on that routine and if theyre cutting or bulking. this shit isnt helpful seeing these routines only to find out some strong fat or skelly is doing them to have abs or cut or w/e
>20 dips
>20 push-ups
Wat
Also how do you manage so many pull-ups on the same day you're doing deadlift? Deadlifts always kill my pull-ups
>OHP the same day as bench
Literally nothing wrong with this though
Rate and improve mine please
PPLxULx
Pull
Chinup 3x5
Pendlay Row 3x5 (80-90%)
Supinating curls 3x8-12
Inc Hammer curls 3x8-12
Facepull 3x8-12
Lat Pulldown 3x8-12
Push
Bench 3x5
OHP 3x5(80-90%)
Dips 3xf (I cant do more than 10 at this point)
Incline DB/BB press 3x8-12
Closegrip DB bench 3x8-12
Skullcrushers 3x8-12
Low to High cable fly 3x8-12 (or w/e it's called)
Legs
Squat 3x5
Deadlift 3x5 (80-90%)
Calf raises 3xf
Lunge 3x5
Upper
OHP 3x5
Bench(80-90%) 3x5
Spoto Bench (70-80%) 3x5
Pendlay Row 1x5
Dips 3xf (I cant do more than 10 at this point)
Supinating curls 3x5
BB Shrugs 3x5
Lower
Deadlift 1x5
Squat (80-90%) 3x5
Paused squat (70-90%) 3x5
Calf Raises 3xf
Leg press 3xf
Leg curl 3xf
(I do these last 3 exercises on machines, don't really track weight too much for machines.)
AxBxABx
A:
Incline DB/BB press 4x8-12
Low to High cable fly 4x8-12
Hip thrust/Bulgarian split squat 4x8-12
Lateral raises 6x8-15
B:
Weighted Pullups 3x5
Pendlay row 3x5
Romanian deadlift 1x5
Weighted Pullups 3x8-10
No