Can I stick one arm db rows into day A? I just realized nothing I'm doing that day works my back
Luis Foster
If you're actually going to do this, do paused rep calf raises every day for 4-5 sets with a goal of getting around 10 difficult sets a week Also if you're trying to make linear strength gains benching and shoulder pressing on the same day is pretty dumb imo, one of them is gonna suffer
Hudson Allen
Your routine makes no fucking sense. It's literally just a bunch of random shit each day. At this point, it doesn't matter where you stick some more random shit. It's totally fucked.
This is why beginners are told to follow a program and not make their own routines.
William Powell
I tried to hit the same groups as SS just using more exercises I enjoy and adding leg and arm accessories
How can I improve upon this? Should I just stick with SS?
Ryan Anderson
>that pic are you trying to make me break no fap 2017 already, OP?
Benjamin Mitchell
Oi ladz. I need a replacement for dumbbell pullovers, and also a possible list of replacements for power cleans.
I was thinking close grip bench for the pullovers, but I'm infamously bad at substituting exercises.
Eli Allen
Do you have access to a cable setup? If you do, straight-arm pulldowns are about the closest thing you can get.
Landon Reyes
I have literally never seen a good routine in these threads. Stop thinking that you know shit and just do one of the popular proven programs god damn.
Aaron Thomas
You should do TM as is recommended in PP for the most optimal gains.
Ethan Cox
Looks perfect. Thanks user.
Easton White
ACBDAxx BCADBxx
A Back squat 5x5 Chin up 5x5 Face pull 5x5 Seated row 5x5
B Dip 5x5 OHP 5x5 Pull over 5x5 Bodyweight squat 5x5 Deadlift x 5
C Curls 3 x 8
D Skull crusher 3x8
Thomas Ross
Was doing starting strength but reached a point where nothing except for my squat was going up as I was too fatigued post squat to increase weight on the other two main compound lifts every session, so I split it into a upper and lower day. My lifts are going up but any critique would be great.
D Squat 3x5 Snatch Deadlift 3x5 Weighted chin ups 3x5 T Bar rows 3x8-12 Alternating DB curls 3x8-12
Logan Sanchez
>bodyweight squat 5x5 LMAO!!
Levi Parker
Monday: Bench Press or Overhead Press - 5x3, 3min rest between each set. Squat - 3x3 - 3min rest between each set. Pendlay Row or Chinups - 3x5 - 1.5min rest between each set. Hyperextentions or Hanging Leg Raises - 3x12 - 1min rest between each set. HIIT Sprinting or HIIT Rowing - 15 minutes.
Wednesday: Bench Press or Overhead Press - 5x3, 3min rest between each set. Deadlift - 1x3 Pendlay Row or Chinups - 3x5 - 1.5min rest between each set. Hyperextentions or Hanging Leg Raises - 3x12 - 1min rest between each set. HIIT Sprinting or HIIT Rowing - 15 minutes.
Friday: Bench Press or Overhead Press - 5x3, 3min rest between each set. Squat - 3x3 - 3min rest between each set. Pendlay Row or Chinups - 3x5 - 1.5min rest between each set. Hyperextentions or Hanging Leg Raises - 3x12 - 1min rest between each set. HIIT Sprinting or HIIT Rowing - 15 minutes.
Basically, my warmup outside of stretching is increasing the weight and lowering the reps, on bench for example it can look something like this, using percentages of what my plan is on lifting for the day. 1x10 - 25% 1x8 - 50% 1x5 - 75%
I alternate my pushing exercises, my back exercises, my core assistance exercises and my cardio for more enjoyable workouts and to cover the lacking parts I do have, which is lower back problems especially and endurance for boxing.
Sebastian Hall
How does this upper/lower look? Does it need more volume?
Lower A Squats - 3x5 RDL - 3x8 Lunges - 2x8 Leg Curl - 2x8 Straight Calf Raise - 3x12/Ab Work 3x12 superset
basically just sorta finishing up SS and added some stuff but i have no idea how to program. Any major changes I should make?
Austin Taylor
squats and oats
Caleb James
Don't do deadlift at the end of your B day and you don't need Tricep Ext with all the pushing you're doing and the front raise is not worth it, OHP is primarily the front of the delt anyways. Also, remove pull ups from day B and replace them with a bent over row of some sort instead. Something like this for example:
A) Squat - 3x5 Bench Press - 3x5 Incline DB Press - 3x12 Chin ups - 3x12 Curls - 3x12
i will follow your lead because of your trips bro, thank you. Any reason to get rid of pull ups in favor of rows? I ditched rows for pull ups a few months ago because I always thought I was cheating on form.
Charles Morgan
Hey, fit, does anyone have pics of "dat ass programm"?
Samuel Anderson
My own experience is that having both pull ups and chin ups is overkill unless you're alternating between them, my reasoning for removing pull ups instead of chin ups is that chin ups are more enjoyable. For rows I find that they are better at hitting the middle back, lower back and traps, while chin/pull-ups are better for upper and lats. If you find that cheating on form to be a problem try to cut back on the weight or as I said, aim to do Pendlay Rows, they are my personal favorite and seeing as you lower the bar to the ground you get a semi-rest period in between each reps, kinda like "dead-stop" deadlifts.
Remember that this is still my personal preference, you can always try to switch things around to see what suits you best. Not just exercise-wise though, manipulate the amount of reps, sets and rest time if you feel it to be necessary.
Lucas Nguyen
All the following advice is from a dyel who lurks Veeky Forums and sometimes lifts.
What's with the convoluted day scheme, and the bodyweight squats? This routine feels like it's being tailored to some circumstance, but it's hard to judge without that context.
Looks fine, since everything is grouped, but the fact you're able to increase your lifts tells me your routine is probably working. But why are alternanating DB curls, T bar rows and chin ups on day D? A lot of the bodyparts used are hit pretty hard on day C. But then again, if it ain't broke.
Why sets of only 3 reps? Also, reminds me of Greyskull a bit. Looks decent, as long as you continue alternating those push exercises from workout to workout. Otherwise your body will have some issues recovering.
Why not incline bench right after bench? I prefer to do one after the other, because one warms up similar muscles to the other. Then again, it's definitely personal preference, but worth giving some thought. Looks pretty good, but how much volume you add or remove is up to you. If you find yourself being unable to finish workouts, consider dropping an exercise. If not, you're probably fine. If you want to add more, you can always trial it and see how it goes.
Angel Sanchez
I do sets of 3 reps mainly because it works the best for me, I've used it times before when stuck on a certain weight, I go down to 5x3, get over a certain problem and then start increasing reps and lowering sets.
Daniel Miller
R8 mine pls Monday -Dumbbel BP 5x10/OHP 3x5+ (alternating every other day) -Back squats 3x5+ -weighted chinups 3x5+ -DB biceps curl 3x10 -ABS exercises (weighted stomach crunches, hanging leg raises, windshield wipers)
Wednesday -Dumbbel BP 5x10/OHP 3x5+ (alternating every other day) -Deadlift 1x5+ -weighted dips 3x5+ -triceps extension 3x10 -lateral raises
Saturday -Dumbbel BP 5x10/OHP 3x5+ (alternating every other day) -Back squats 3x5+ -weighted chinups 3x5+ -DB biceps curl 3x10 -ABS exercises
Just do SS as you normally would, throw 1-2 upper body and 1 lower body accessories of your choice in at the end of each session IF AND ONLY IF you have the energy after doing all of your previous sets.
Just do SS like I just said to the post above you.
Justin White
I'm thinking about starting the "Shortcut to size" routine from the Bodybuilding webpage.
Is it any good?
Justin Sanchez
Full Body. Everyday was structured in quite the same way.
Main Lower Body Movement Main Press Movement Hypertrophy Press Muscles Assistance Back Movement Assistance Movement.
Owen Bailey
its not exactly fluid mechanics to count macros and lift heavy objects.
Oliver Price
Workout A: chest, back Workout B: Legs and abs Workout C: Shoulders, arms, and abs
MWF: A in the mornings, B later in afternoon/night T/R/S: C
John Myers
How much juice are you on?
Thomas Ross
Stats and stack?
Bentley Collins
test e 500 mg a week for 10 weeks.
6'1 200 lbs at around 10% >bench 315x5 >incline 315x5 (idk why its so skrong) >ohp 230x5 >squat 425x5 >diddly lift 515x3
literally just copying this sample routine from arnolds encyclopedia
