Routine Rate Thread, go!

Pic related vs Phrak's GSLP? Which is better for aesthetics?

>next weekend.
>next
>fucking
>weekend

Do it tonight, fat fuck. It's not like they're gonna close.

it totally doesn't matter. after some time into the routine you'll probably just drop all other exercises and do just bench/squat/ohp/dl, because when you hit them hard enough they'll probably tire you out.
But I've been doing just alternating barbell curl and pull-ups (I don't like rows) and then after I added some dumbell arm workout, like hammer curls/side raises/tricep pushdowns, each done on different day

Looks good, basically an improved version of a SS/SL type routine. Stick with it and see how far you can get.

Thanks, will do!

AxBxAxBxAxBXA

A) Legs
Lift:
>Squats pyramid
Dead lift 3x8
>Power clean pyramid
Weighted lunge 3x8

Cardio:
(interchange 3 a day)
>Calisthenics circuit
Calisthenics Circuit 2 electric boogaloo
>Running
"Bleachers"
B)Upper body
Lifts:
>Bench pyramid
Curls 3x8
>hammerhead 3x8
incline pyramid
>shrugs 3x8
upright rows 3x8
>bent over rows 3x8

cardio:
(interchange 3 a day)
ab circuit
>sled circuit
push up circuit

It's not because I'm lazy, you mongoloid, it's because I get paid at the end of next week and I've rearranged my schedule starting that weekend. I spent the last two months getting my nutrition in order first (per the sticky) and using my home equipment. That home equipment doesn't cut it anymore, hence why I'm joining the gym. I ain't worried.

0ut of curiosity, why that order? I figured cardio would be a good warm up before SL, but I'm guessing it's because the cardio might tire me out?

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

Programming intensity and volume correctly with view towards your work capacity and ability to recover is vital for long term success.

Mashing random exercises you like together and increasing the weight whenever you can won't get you far.

man this makes me sad that my gf has a flat ass.

i wanna stick my dick in some sluts fat ass and cum instead of those pancakes.

Why snatch high pulls if you dont do oly, and why 5x10 deads?

It's glorious.

ABCDEFx

squat variations
push
Deadlift variations
pull
squats/glutes/hams
fuck around with upper body shit
rest

my girls ass is so big i can barely get it when shes lying prone.

there are some advantages to small asses

Thinking about starting pic related. I've been doing an upper lower split for a while and I really like it.
Not sure how to program my progression on the main lifts though so I'm thinking about following 531 for these.
Not sure if I'm doing too much volume for the accessories though, so I might skip the lateral raises.
Do I need to add another chest exercise?

forgot pic

>alternate work and rest days
>squat 8x5
>bench 6x8
>diddly 3x3
>throw in a heavy single whenever i feel like it

A:
Squat 3*8
CoC gripper in between squats, 3-4*5-7
Dl 2*5
Shrugs(from floor with 80-90%max dl) 3*10-12
BB rows 3*10
DB rows 1-2*10-12

Then superset everything that's next, 3-4*10-15, depending in what I want to hit extra hard.

Wrist curls
Reverse wrist curls
Concentration curls
The Press
Dips
Lateral raises
Weighted pushups

B: REST or possibly HIIT and/or walking
ABABABB

Not for the faint of heart. Takes a solid 2.5 hours. Currently Natty. Arms and traps are exploding.

Hell. Forgot pullups in SuperSet section.

Monday's: Chest,Triceps, Abs

Chest

Bench press:
3 sets of 6-12 reps each

Incline press:
3 sets of 8-12 reps

Machine Flies:
3 sets of 8-10 reps

Chest Dips:
3 sets of 8-16 reps ( feet behind, leaning over)

Triceps

Skull crushers:
3 sets of 6-10 reps
(Superset)
Tricep extensions:
3 sets of 10-12 reps

Close grip bench press:
2 sets of 8-10 reps. ( elbows point forward, hands about 5 inches apart)
(Superset)
Tricep Dips:
2 Sets of 8-12 reps ( feet in front of chest)

Wednesday's: Back, Biceps, Abs

Back

Lat Pulldowns:
3 sets of 8-10 reps

Deadlifts:
4 sets of 6-8 reps

Seated Cable Rows:
3 sets of 8-10 reps
(Superset)
Pullups:
4 sets to failure

Biceps

Barbell Bicep Curls:
3 sets of 8-10 reps

Dumbbell Hammer Curls:
3 sets of 8-10 reps
(Superset)
Close Grip Chin ups:
3 sets to failure

Friday: Shoulders, Legs, Abs

Shoulders

Military Press or Dumbbell shoulder press:
3 sets of 6-10 reps

Lateral Dumbbell Raises:
3 sets of 8-10 reps
(Superset)
Cable Front raises:
3 sets of 8 – 10

Bent over raises:
3 sets of 6-8 reps

Arnold Press:
3 sets 6-10 reps

Legs

Leg curls:
3 sets of 8-10 reps

Leg extension:
3 sets of 8-reps

Squats:
3 sets of 6-10 reps

Calve raises:
4 sets of 8-12 reps

I just switched to this routine. I usually change routines every 3-4 months

Kinda like OP's, how does this look?
Reasoning behind low leg volume is that my legs are pretty huge compared to the rest of my body, thanks ripple toe.

A)
Overhead Press - 2x3, 1x3+
Push Press - 3x6
Upright Row - 3x8
Face-pulls - 3x12
Squat - 2x3, 1x3+
Leg Press - 3x6

B)
Bench Press - 2x3, 1x3+
Incline Bench Press - 3x6
Incline DB Press - 3x8
Deadlift - 3x1
Rows - 3x6
Pulldowns - 3x8

So I read the 5/3/1 routine book and abridged it here, anything I need to make clearer or is it pretty understandable?

fucking spelling errors

Is PPLxPPL too fucking much? I jumped to this because I was feeling too lazy on my off days and I was doing SS for a few months already.
My muscles don't ever feel overwhelmed, I enjoy it, but is this a bad idea for a new lifter?

This thread got me self conscious

As long as you're giving your muscles ample time to recover between sessions shouldn't be a problem. I think one's upper body on average needs about 48ish hours of recover time.

Excactly, you can fo some VERY Light cardio that warms up your joints, like an ergometer, but nothing More. It really sucks not having the stamina for the big lifts. Plus it feels nice to cool Down with cardio after a heavy session.

That routine is just so shitty and fucked up you shouldnt try to make you own routine yet senpai

>+curls
kek
Seriously? Instead of curls, add something like pull up training on SL 5x5.

4 day TM split:

Upper Volume:
Bench/Press 5x5
Press/Bench 3x8
Dips 3x10
Face Pulls 3x10
Tris 3x10

Lower/Back Volume
Squat 5x5
Power Clean 5x3
Pull Ups 3x10
Cable Rows 3x10
Bis 3x10

Upper Intensity
Bench/Press 5x1
Press/Bench 1x5
Incline DB Press 3x10
Face Pulls 3x10
Tris 3x10

Lower Intensity
Squats 1x5
Deadlifts 1x5
Pendlay Rows 3x5
Chins Ups 3x10
Bis 3x10

Rate my push/pull routine, that uses the greyskull rep and progression scheme.

Push
2x5 squat press 1x AMRAP
2x5 bench 1x AMRAP
3x8~12 push ups

Pull
2x5 Weighted Chin Ups 1x AMRAP
2x5 dumbbell row 1x AMRAP
2x8~12 Deadlift

1 2 3 1 2 3 REST

Day1
>squats 5x5 then work upto a 1rm
>leg press 5x5
>hamstring curls 4x10-8
>seated calf raises 3x20
>OHP 4x5
>lateral raises 3x10
>facepulls 3x15
>DB OHP 3x10-8

Day 2
>DL 3x5 then work to a 1rm
>T-bar rows 3x10
>Wdegrip lat pull downs 3x10
>Seated cable rows 3x10
>Shrugs 3x15
>Hammer curls 3x8
>DB curls 3x8
>Preacher curls 3x8

Day 3
>Flat bench 5x5 then work to a 1rm
>Incline bench 5x5
>DB flat bench 3x8
>DB incline bench 3x8
>Cable flies 3x10
>Dips 3x10
>Skullcrushers 3x10
>triceps cable extensions 3x10

I work core whenever I feel like it so usually never

>Why snatch high pulls if you dont do oly, and why 5x10 deads?

snatch high-pullls destroy my upper back and traps, seen pretty tremendous growth by using them.

5x10 after the 5/3/1 is part of most 5/3/1 routines. Pretty much just extra volume.

Only able to work out for three days a week, otherwise 10/10 would do Upper/Lower x2

Push
>Bench Presses 3x5
>Inclined Bench Presses 3x5
>Standing Military Presses 4x6
>Skullcrushers 3x10
>Side Lateral Raises 3x10
>Pushdowns 3x10
>Dips 1xfailure

Pull
>Deadlift 4x6
>Underhand Barbell Rows 4x6
>Face Pulls 3x10
>Lat Pulldowns 3x10
>T-bar rows/One handed rows 3x10 (T-bar if equipment's free)
>DB curls 3x8
>Hammer curls 2x8-12

Legs
>Squats 4x6
>Front Squats 3x8
>Walking Lunges 3x10
>Hamstring Curls 3x10
>SLDL 3x10
>Smith Machine Calf Raises 3x15

Upper A
OHP 5/3/1 SS Pullups
Push Press Joker sets (from OHP %) SS Pullups
Barbell Row 5x10
Calf Raises 3x15-30
Hanging Leg Raises 3xF

Lower A
Power Clean 5x3
Deadlift 5/3/1
Front Squat 5x5-8
Calf Raises 3x15-30
Hanging Leg Raises 3xF

Upper B
Bench Press 5/3/1 SS Chinups
Incline Bench 5x10 SS Chinups
Pendlay Row 5/3/1
Calf Raises 3x15-30
Hanging Leg Raises 3xF

Lower B
Power Clean 5x3
Back Squat 5/3/1
Snatch Grip Deadlift 5x5-8
Calf Raises 3x15-30
Hanging Leg Raises 3xF

>working up to a 1RM 6 days per week

Why do you do Ez curls instead of preacher curls or alternating dumbell curls OR incline dumbell curls? Ez curls is a meme exercise which gives you the least gains for biceps. Also, why would you do push presses after OHP AND upright rows? Breh... you made this routine up without much prior knowledge...I give you've been working out for about 1-3 months. Stop before you hurt yourself.

Why do you do diddlys with 5/3/1 followed by 5x10? Why OHP 6x3 and THEN 1x10 when you're burned out, or do you lower the weight? And if you lower the weight, why do it at all?

two things:
- Deloading every 4th week is no longer recommended. Rather, skip the first deload and deload only every 7th week, i.e
week 1
week 2
week 3
[increase TM]
week 1
week 2
week 3
deload week
[increase TM]
week 1
etc.

- Finding your 1RM: I would say actually test your 1RM instead of going off the theoretical max.
Like this:
- calculate theoretical 1RM from a PR set that you have done recently
- Do a max rep set with 90% of that 1RM
- recalculate theoretical 1RM from that
- test max:

warm-ups:

30% for 8 reps
40% for 6 reps
50% for 4 reps
60% for 2 reps
70% for 1 rep
80% for 1 rep

Attempt 1: 90-94% of current 1RM
Attempt 2: 96-100% of current 1RM
Attempt 3: 100-104% of current 1RM

For each attempt, let your previous single determine where in the percentage range you load. If your last warm-up single felt really easy, go on the higher end for your first attempt. If it felt heavy, go on the low side.

Read 5/3/1 by Jim Wendler.
It's called "Boring But Big"

I'm a noob and therefore shouldn't rate others.

Three days a week:
DAY A
>squats
>standing barbell OHP
>dumbbell rows
>bench

DAY B
>everything the same, but...
>...deadlifts instead of squats
>side lateral raises
>bicep curls

Did I dun goof'd?

Name?

It's fine. Might want to have something for triceps every once in a while to help with the bench since you already have bicep curls in there.

Nice saved

>I'm a noob and therefore shouldn't rate others.
If only Veeky Forums was like this
I would follow a program like pic related.
Otherwise looking good.

your routine is garbage, you need more volume on your main lifts

this

not a big fan of 5/3/1 personally but many have run it with success

looks like shit, why are you deadlifting 3 singles

I've been doing this PPL for about 3 months and have gotten serious strength gains

Push
>Barbell Bench 3x6
>Incline Barbell Bench 3x6
>OHP 3x6
>Flyes 3x10
>Lateral Riases 3x10
>Skullcrushers/weighted dips 3x10
>Rope pulldown 3x10
>abs

Pull
>Deadlifts 3x5
>Lat pulldowns 3x10
>Dumbell row 3x10
>Facepulls 3x15
>Ez curls 4x10
>Hammer curls/weighted chins 3x10
>abs

Leg
>Back Squat 4x6
>Leg press 3x8
>Leg extensions 3x10
>Hamstring curl 3x10
>calf raises in push press 3x20
>abs

PPLPPLx I like my sundays free for uni work

I have been thinking about doing something like Greyskull but with the addition of explosive elements as assistance, something like this. Obviously lowering the weights, I train boxing and don't want this to become too much but at the same time having the explosive, heavy and hypertrophy elements incorporated. Anybody have any ideas on how to set it up and what assistance for hypertrophy to add? I'm thinking something like upright rows, hammer curls and chinups.

Overhead Press - 2x5, 1x5+ - Heavy
Overhead Press - 3x6 - Explosive

Bench Press - 2x5, 1x5+ - Heavy
Bench Press - 3x6 - Explosive

Squat - 2x5, 1x5+ - Heavy
Squat - 3x6 - Explosive

Deadlift - 2x3, 1x3+ - Heavy
Deadlift - 3x6 - Explosive

SL 5x5 with accessories

AxBxAxxBxAxBxx

A:
Suqats 5x5
Bench 5x5
Rows 5x5
Dips 3x8-12 (BW)
Skullcrushers 3x8-12
-45°-Situps (weighted)
Hanging Legraises (I'm trying)
Hyperextensions (weighted)
Oblique Extension (weighted)

B:
Squat 5x5
OHP 5x5
Deadlift 5x5
Chin-Ups 3x8-12 (BW)
EZ-Curls 3x8-12
-45°-Situps (weighted)
Hanging Legraises (I'm trying)
Hyperextensions (weighted)
Oblique Extension (weighted)

Im on week 7 of SL and plan on changing up some stuff after week 12

Is this ok?

Glad to hear that's working for you it's pretty similar to the routine I've just started

If you want to train explosiveness, you're better off training exercises that require you to be explosive, like push press, (power) clean, (power) snatch, jerk, box jumps, pendlay row

For hypertrophy, do a lot of sets in the 8-12 rep range.
- pullups/chinups 50-100 total reps per workout
- Dumbbell Bench/Ohp for sth like 5x10
- Barbell or Dumbbell Row for 5x10
- RDL/SLDL for 5x10
- (Front) Squat for 5x8-10

Basically like this:

OHP 2x5,5+
Push Press 3-5x3
Row 5x10

Power Clean 5x3
Squat 2x5,5+
RDL 5x10

Bench Press 2x5,5+
DB Bench 5x10
Pendlay Row 3-5x3-5

Power Clean/Power Snatch 5x3
Deadlift 2x3,3+
Front Squat 5x8

Hmm, I don't necessarily want explosiveness to be the primary element, just one of them. Thanks for the assistance nonetheless! :)

Day A
Incline Dumbbell Bench 12,10,8,6 Reps
Dumbell Bench 10,8,8,6
incline dumbbell Fly 12,0,8
Dont know the name, but heres a video youtube.com/watch?v=Opctf0dkpVw 12,10,8
Dips 10,10,10

Barbell curls 12,10,8
Scott curls SZ-Bar (dont know the englisch name) 12,10,8
Hammer curls seated 10,10,10

Frenchpress 12,10,8
triceps press 12,10,8
cable triceps press supinated 10,8,6

Day B
leg extensions 20,15,12
squat 10,8,6,4
leg press 10,8,8,6
leg curls 15,12,10,8

calf raises 15,12,10
calf raises seated 15,12,10

Day C
Pull ups 15,12,10,8
Chin ups 12,10,8
Seated Cable Rows 10,8,6
deadlift 12,10,8
barbell rows 8,8,6,6
neck lift 15,12,10,8
hyperextensions 15,12,10
Side bends 15,12,10

OHP 12,8,6,6
Standing Dumbbell Lateral Raises 15,15,10
Dumbbell Bent over lateral raise 12,10,8
Dips 10,10,10

Leg raises hanging 20,20,20
seated twists 20,20,20
Planks ~30-40sec x3
crunch 15,12,10

Anything specific for abs?

A)
Bench Press - 2x5, 1x5+ - Heavy
Bench Press - 3x6 - Explosive around 50-60% of Heavy
Incline Press - 3x8 - Hypertrophy
Deadlift - 3x1 - Heavy
Deadlift - 3x6 - Explosive
Rows - 3x8 - Hypertrophy
Cardio - 15 ~ 30min

B)
Overhead Press - 2x5, 1x5+ - Heavy
Overhead Press - 3x6 - Explosive around 50-60% of Heavy
Upright Row - 3x8 - Hypertrophy
Squat - 2x5, 1x5+
Squat - 3x6 - Hypertrophy
Leg Press - 3x8 - Hypertrophy
Cardio - 15 ~ 30min.

Heavy, Explosive, Hypertrophy and some Cardio. Can't go wrong with that.

More of these thicc baes

Should I add more legs to this?

Right thread bro cuz that routine is a joke

What's wrong with it exactly? Been doing it for awhile, and any issues I've had from it were mainly due to form problems

Ah, that makes sense. Thanks for the tip, friendo.

Please rate me

SL 5 x 5 with GOMAD

Pls rate.

Heavy:
Squat 5x5
Bench/The Press® 5x5
Deadlift 1x5

Light:
80% Squat 3x5
80% The Press/Bench 3x5
90% Power Clean 3x3

Medium:
90% Squat 3x5
90% Bench/The Press 3x5
100% Power Clean 3x3

Homegym beginner here, will these exercises cover everything apart from legs?
I'll be using dumbbells to start with.

>Chest
Press/ flys

>Shoulders
Shrugs/ Side raises

>Triceps
Skull crushers

>Biceps
Curls

>Back
Pullups

>Abs
Crunches

>Why OHP 6x3 and THEN 1x10 when you're burned out, or do you lower the weight?

Yea I lower the weight. from 65 kg to 50 kg..

>And if you lower the weight, why do it at all?

The pump? by that logic, why do we even lift weights...

pls respond

>natty
>that volume
>2.5 hours in the gym

I like how you think this is super intense.

HO LEE SHIT RETARD ALERT

nope

My 4 day push pull

PUSH A:
Bench: 3x3
Calf raises: 4x12
Incline bench: 3x5
Incline D.B. bench: 3x12

PULL B:
Weighted pull ups: 5xF
Tricep pullover: 4x12
Deadlifts: 3x1
(Numerous ab exercises until mate finishes lifting)

PUSH B:
OHP: 3x3
Calf raises: 4x12
Incline bench: 3x5
Incline D.B. bench: 3x12

PULL B:
Squats: 3x3
Bent over row: 3x5
D.B. curls: 4x12
Hammer curls: 4x12
(Numerous ab exercises until mate finishes lifting)

-Every week I change from strength to hypertrophy on the main lift, so every week after I cycle the bench, weighted pull up/deadlift, OHP and squat to be 3x8 and the secondary exercise Incline bench/bent over row to be 3x3

thoughts/improvements? I enjoy spending less than an hour in the gym and enjoy lifting 4 days a week with a focus on strength and light accessories

Please rate my routine, finally switching things up after getting bored of full body 3x a week.

Since my gym doesn't open at Saturdays I have created a PPL/Upper Lower hybrid. It goes as follows: xPPLULx

A - Push
Flat Bench Press 3x6
Overhead Press 3x6
Plyometric Push Ups 3xF
Overhead Elbow Extension 4x12
Abs 4xF

B - Pull
Weighted Chin Ups 3x6
T-Bar Row 3x6
Face Pulls 3x15
Reverse Barbell Curl 4x12/Neck Curl 4xF
Farmer's Walk 3xF

C - Legs
Barbell Back Squat 3x6
Deadlift 2x5
Leg Press 4x12
Leg Curls 4x12
Abs 4xF

D - Upper
Weighted Dips 3x6
Incline Bench Press 3x6
Weighted Pull Ups 3x6
T-Bar Row 3x6
Neck Curls 4xF/Farmer's Walk 4xF

E - Lower
Barbell Back Squat 3x6
Deadlift 2x5
Leg Press 4x12
Leg Curls 4x12
Abs 4xF

"/" means superset
Rest 2 minutes between sets for big lifts and 1 minute for everything else
Calf Raises everyday at home xF

Mon:
Squat - 3X6
deadlift - 2X6
Leg press - 3X10
Hamstring curl - 3X10
Pec Deck - 3X10
Pulldowns - 3X10

Wed:
Bench - 3X6
Weighted pullups - 3X6
OHP - 1X6
Lateral raises - 3X8
Close grip bench - 3X8

Thurs:
Front squat - 5X8
Stiff legged deadlift - 3X8
Hamstring curl - 3X12
Calf raise - 5X8-15
Farmers walk X 3

Fri:
OHP - 3X6
Incline BB bench -4X8
Db row - 4X8
Single arm pulldowns - 4X8
Db shoulder press - 3X10
Across body hammer curls - 3X10
Farmers walk X 3
Lateral raises - 4X10

Why do 99% of people on Veeky Forums use fullbody, I thought we were trying to make actual gains?

Ditch the plyo push ups and rotate between accessories for chest and add like 3x10-12 lateral raises on push routine, everything else looks good.

Saturday

Lat Pulldown 3x5
OHP 3x5
Deadlift 1x5

Wednesday

Squat 3x5
Bench 3x5
Chin-ups for reps

please rate

Thanks bro

Yeah i do hanging leg raises and ab roller on push and leg day. Pull day I do rope pulldown crunches and hanging knee raise twist for obliques
>3x10 for all

Can only go twice a week. Gonna recomp with downtime. 3k cals lifting days, 1,900-2k off days, mostly work days, so some "cardio" will be involved.

Ideas on routine? Deadlift is very important as well as rows and biceps. I still will bench, squat or ohp. I want to train hard but no ideas on a solid routine.

day 1:
decline 3x7
db incline 3x7
slight incline db flies 4x8
close grip bench 2x5
skull crushers 4x8
weighted diamond pushups 4x12

day 2:
weighted wide grip pull ups 3x8-10
barbell row 4x6-7
curls 4x8
hammer curls 4x8
palm up wrist curl 5x8-10

day 3:
military press 4x7
db upright row 2x7
front raise 2x7
reverse fly 4x7
side raise 4x7
shrugs 3x8

day 4:
deads 3x5
bb squats 3x8
db back lunge 3x8
kettlebell single deads 4x6
hanging leg raise 4x10
roller
russian twist until fail

day 5:
punch bag, run or skip

day 6 rest

repeat

looks good, I do something similar

I used to have a gf like that, prone bone didn't really work. At least the view from doggy was absolutely glorious

need sauce

I do a lower, an upper, and a full body. Got work, so I go to the gym three times a week

Monday
>Squats 5x5
>Front Squats 3x8
>Leg Curls 3x8-12
>Romanian Deadlifts 3x8-12
>Calf Raises 3x8-12

Upper
>Bench Press/Barbell Row superset 5x5
>Inclined Bench Press 3x5-8
>OHP 3x8
>Lat Pulldowns 3x10
>Side Lateral Raises 3x10

Full Body
>Deadlift 5x5
>Dips 5x5
>Pull Ups 5x5
>Walking Lunges 4x8
>Face Pulls 3x8-12
>Skullcrushers/Dumbbell Curls superset 3x7
>Hammer curls 3x8
>Cable pushdowns 3x8-12
>Abs

Keep upper body and lower body on the same day.

Wot the hell are you thinking of working out the same area TWO times in a row.

They are on the same day, unless you mean have an upper only and a lower only day.

>Wot the hell are you thinking of working out the same area TWO times in a row.
The only things that are back to back are the accessory work, and there's not a huge emphasis on that stuff.

A )
Dumbbell benchpress 3x6
dumbbell shoulder press 3x7
skull crushers 3x6
superset close grip bench press 3x5
Dip machine 3x7
1 arm tri extension 3x7
Machine crunches 2x15
B)
Squat 3x7
Leg Press 3x6
Leg Curls 3x8
Calf Raises 3x10
Machine Crunches 2x15
rest)

C)
Bentover Barbell Row 3x8
Deadlift 1x3
Rows 3x7
Lat Pulldowns 3x7
Hammer Curl 3x7
Ez Curl 3x7

D)
The Press 3x5
Side Lat Raises 3x8
Front Lat Raises 3x5
Rear delt fly machine 3x8
Face Pulls 3x10

AxBxAxx

A
Squat 5x5
Bench 5x5
Deadlift 5x5
Dumbell Press 3x10
Pull-up 3xMax

B
Bench 3x10
Pull up 3x10
Cable Crossover 3x10
Barbell Row 3x10
Dumbell Press 3x10
Lateral Raise 3x10
Curl 3x10
French Press 3x10

Thinking of running this. Any help is appreciated.

A :
>Pull up/Chin up 3x5 (as goals yet)
>Bench 5x5
>DL 3x5
>Dips 3x10
>Forearms

B
>Squats 5x5
>The Pess 5x5
>One arm row 5x5
>Dips 3x10
>Forearms

>Barbell curls
>30 sets
RIP ARMS

Elaborate.