You better tell me your current routine (and if its working) or you gone get hit, kid.
You better tell me your current routine (and if its working) or you gone get hit, kid
Mon - Chest/Back/Arms
Tues - Core Workout
Wed - Leg day. Squats. Deadlifts. etc
Thurs - Rest day
Fri - Back/Shoulders/Arms
Sat - Core workout
Sun - 25 minute run up a steep hiking trial near my house. Destroys my lunges and legs, but once you reach the top it's hands down the greatest "fit" feeling ever and it feels fantastic to be out in the forest running.
>what did she mean by this?
Mon-
Bench 3x5
Weighted chins 3x5
Tri accessories
Bi accessories
Wed-
Deads 1x5
Front Squat 3x5-10
Glute Ham Raise 3x8-15
Farmers Walks
Fri-
OHP 3x5
Rows 3x6-10
Weighted dups 3x8-15
Db Bench 3x8-15
Bi accessories
Tri accessories
Sat-
Squat 3x6-10
some leg accessories
also abs and calves when I feel like it
If you're not resting on a Sunday you're never gonna make it.
Gotta hit the church and get them holy gains.
4 day brosplit
mon: chest/bi
tues: legs
thurs: shoulders/tri
fri: back
making good progression despite split. every lift is 3 or 4 and I lift -10/lastweeks PR/+10
squats
calf raises
hanging leg raises
pull ups
chin ups
handstand push ups
dips
every other day
MTWTFSS
Swim/pushups/swim/situps/swim/nothing/nothing
She's a little slut that hungers for cock.
Monday - Friday: BW + Dumbbells
Hmm. I like this structure.
2 push days. 2 back days. 2 arm days. 2 leg days. All thought personally I would ditch running up the hiking trial and just add another squat/deadlift day.
Do NOT test me
Also. what exercises do you do? Might give this one a try and see how it feels. Being trying to figure out a broplit routine where I can train more.
I don't follow a routine.
Deadlift went from 315x3 to 385x3, and push press went from 185x1 to 185x5, in three months with no change in bodyweight. So I'd say it works.
i hope these are current progressions and youre not wasting your time doing same shit for ever
considering that this shit is super basic youre wasting your time
too bad she's a coalburner.
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.)
and it works for me, but silly me keeps upping the weight too hard so I'm pretty much training from injury to injury atm
Wish this would have been in time to make SIRs comic
A
BSq 5x5
OHP 5x5
PUp 5xmax
B
BSq 5x5
Dip 5x10
CUp 5xmax
Coming back from a long break & injury. Squat is at 100 kg now, I'm guessing I'll have to switch to 3x5 soon because I am cutting.
Seeing good progress in all lifts, but unfortunately I got a minor injury in my hand and will have to limit my workouts to squats only. When it heals I'll incorporate more days and cleans and clean pulls into the routine.
I'm doing max reps with each exercise and if it becomes too easy I add weight
guaranteed DYEL
I don't work out. It's not working.
Full routine:
Chest/Back
Strength
- Bench Press 3x5
- BW Chinups 3x9
Superset
- Ring Dips 3x9
- Bentover Rows 3x8
Superset
- Suspended Pushups 3x1min (30lb weighted vest)
- One Arm Rows 3x15 (55lb DB is the highest DB I have)
Finishers
- Close Grip Press 3x8
- Farmer Carries 3x90sec
- DB Skullcrushers 3x15
- DB Curls 3x15
Legs
Strength
- Squats 3x5
- Deadlifts 3x5
Superset
- DB Lunges 3x8 (55lb DBs)
- Weighted Vest Lunges 3x1min (30lbs)
Superset
- Swiss Ball Curls
- Glute Bridges
Superset
- Barbell Calve Raises
- S/L DD Calve Raises
Finsher
- Wall Sits 3x1min
Back/Shoulders
Strength
- Pullups 3x9
- Press
Superset
- T-Bar Rows
- Side Raises
Superset
- One Arm Rows
- Front Raises
Superset
- Farmer Carries
- Handstand Pushups
Finishers
- Barbell Skullcrushers
- DB Curls supersetted with Hammer Curls
Core days
Superset
- Weighted Situps. Very slow and in control. Focusing on squeezing the abs the entire time. 3x2mins
- Fast Situps with no weight. I do as many as I can. 3x1min
- Planks 3x1min
- Ab Wheel 3x8
Superset
- S/L Raises 3x1min
- Weighted Double Leg Raises 3x1min
- Leg Crunches 3x1min
- Side Planks 3x1min
Here it is, kind sir:
muscleandstrength.com
Yes. I'm a newbie. Only been doing this for 5 weeks. But by following this routine >I went from 3 sets of 4reps on chinups, to currently, 3 sets of 9 clean reps. Good form, all the way up, slowly down, no kipping. My bench went from 135lbs for 3 sets of 5 and next week I'll be hitting 185lbs. Squat and Deadlift have improved too. I was hitting 135lbs on squats for 3x5 and next week, again, I'll be hitting 195lbs. (yes, my squat game is weak, I would be a stronger squatter if took out hiking and replaced it with Squats but I enjoy running too much to care)
pls no
...
lower:
squats
stiff leg deads
cable crunches
calf raises
upper a:
flat bench press
bent over cable chest fly
ohp
pendlay row
bicep barbell curl
upper b:
incline bp
lateral raises
deads
lat pulldown
skullcrushers
works
p
That's okay. I can accept a spic.
next she's going to get YELLOWED
Upper-Lower split on mon/wed/fri. Perfect ~1.5 p/w frequency thus more volume potential than 2 p/w and superior to the suboptimal 1 p/w frequency.
I tried mon/tue/thu/fri with 2 p/w frequency but could only do 3 sets with medium intensity for a full recovery the next workout.
I go true the list chronologically so it's never the same boring week.
Upperbody A
1. DB Bench Press
2. BB/DB Rows
3. Incline Cable Flyes
4. Underhand Lat Pulldown
5. Lateral Raises
6. Triceps Pushdown Rope
7. Concentration curls
Lowerbody A
1. Deadlift / Romanian DL
2. Leg Press
3. Leg Curls
4. Calf Raises
5. Ab wheel
6. Obliques
7. Back extensions
Upperbody B
1. Pull-Ups
2. Dips
3. Cable Rows
4. DB Bench Press
5. Decline Cable Flyes
6. DB Incline Curls
7. DB Triceps Extension
8. Rear Delt Flyes
Lowerbody B
1. Squat
2. One Leg Press
3. Leg Curls
4. Calf Raises
5. Ab wheel
6. Obliques
7. Back extensions
M: Bench, flys, chest shit.
T: Deadlifts, reverse flys, back shit.
W: OHP, shoulder shit.
TH: Squats, leg press, extensions, etc.
F: Forearms, farmer carries, grips.
Every day I also do two sets of twenty squats, increasing the weight when I can do 20 without having to stop. Stay at that weight until that is obtainable.
Also every day:
Tricep pulldowns
Bicep curls (various)
I bench at home on Wednesdays as well to make sure I hit that group, as making my chest grow is one of my main priorities right now.
161lbs, 6ft (dyel) been lifting since September but only this month started dieting properly. I pretty much do full body.
Mon:
Squat (lower weight, higher volume) 3x8
Calf raises
Cable leg pull (for dat phat ass)
Bench press OR DB press (higher weight, lower volume) 5x5
Weighted dips
Weighted pull-ups
Rows
Wed:
Diddly 1x5
OHP 5x5
Push-ups progression
Weighted dips
Weighted pull-ups
Ab routine
Fri:
Squat (higher weight, lower volume) 5x5
Calf raises
Cable leg pull
Bench press or DB press (lower weight higher volume) 3x8
Weighted dips
Weighted pull-ups
Rows
+running or cycling when I feel like it
Also, started at 180 pounds five weeks ago and just hit my first goal of 190. Taking full advantage of the hoodie weather.
>no incline
>1x5 dl
>cable leg pull
>no arms
nigga are you nigging me
He's almost white. Looks Spanish or some shit
>no arms
>what are presses
>what are dips
>what are pull-ups
Running this and it's working exactly as outlined I have yet to plateau.
Chest
Bis
Tris
Shoulders
Abs
every time
Feedback appreciated, fresh off SS
>Push
Incline bench
OH Press
Lat raises
Tricep pushdowns
Skullcrushers
Dips
OH cable extensions
>Pull
Chin ups
Lat pulldown
Machine rows
DB concentration curl
EZ bar curls
Power clean or deadlift
>Legs
Squat
Calf raises
Hamstring curls
Cardio 15 mins
I bulked on SS and got trex mode. Now I'm trying to focus on building my v taper and upper body, my arms are still skelly.
Routine is done as push / rest / pull / legs / repeat
?
workout
rest
workout
workout
workout
rest
workout
workout
workout
rest
...
Who is this semen demon?
Yes
power clean isn't that good unless you are
>a powerlifter
>you squat all the way down so you train legs
which works really well as that,
also i can recommend you stiff leg deads, although the routine seems pretty decent
...
upper heavy (6-8) / legs quad dom / weakness (chest, abs) / upper medium (8-12) / legs ham dom / upper isolation (10-15)
1 exercise per body part for upper days. works really well because its the same amount of volume you'd get in a PPL but hitting muscles more frequently and with more intensity as you're fresher.
Judging by his facial structure, he's practically white.
Two fuckin days for core workout, chest and back on one day, squats and deadlift on one day... This is bullshit, please pick up a proper routine
A
incline bench/close grip incline 5x5
dumbell curls 5x5
dumbell OHP 5x5
b
livelifts 5x5
pull downs/close grip 5x5
barbell rows 5x5
row and bike
that's...that's about it hamily. works for now, pretty happy.
forgot to add i am hammer curls master race as well.
airdyne sprint warm up
trap bar rdl 1-3x5
trap bar deadlift 1-3x5 + heavy singles AMRAP
trap bar seated ohp 3x5
pull ups 3xF
heavy band push ups, neutral grip 3x7
one arm db rows 3x7
airdyne sprint finish
2x per week. My job wears me out otherwise but I'm working on getting more volume. It's working obscenely well. I may do some other stuff as needed like calf raises or ab work. This is my personal adaptation after having poor results with SS and SL.
>Mon - Chest/Back/Arms
SL 5x5 + accessories
>if its working
sort of
She needs to clean her fucking room.
Rate mine/help me improve don't know what I'm doing actually:
ULxULxx
U1
Bench
Incline Bench
Flyes
Pullups
Low Pulley Row
Curls
U2
OHP
Chinups
DB one arm Row
Dips
Lateral Raises
Front Raises
L1
Low Bar Squat
DB Lunges
Leg Press
Leg extensions
Calf Raises
Core exercises
L2
Deadlift
Hamstring Curl
Farmer's Walk
Leg Press
Calf Raises
Core exercises
How many sets/reps should I do? When do I increase the weight? Just got out of SS
That top left pic makes me want to just violently deep throat that bitch until she passes out from lack of oxygen.
>tfw no girl anywhere near that hot will ever want me
ULxULxx
u1
bench 5/3/1
ohp variation
accessories
l1
squat 5/3/1
deadlift variation
accessories
u2
ohp 5/3/1
bench variation
accessories
l2
deadlift 5/3/1
squat variation
accessories
variations as in seated db press for ohp, stiff leg or rdls for deadlift, incline db press for bench, pause squats for squat, i change it up quite a bit.
>Literally 15 years old
God help me
>mfw 14 is the legal age of consent in half of europe
Madcows 5x5.
Day 1:
Squat - 5x5
Bench Press - 5x5
Pendlay Row - 5x5
Chin-Ups - 3x5
Day 2:
Squat - 5x5
Overhead Press - 5x5
Deadlift - 5x5
Dips - 3x5
Day 3:
Squat - 5x5
Bench Press - 5x5
Pendlay Row - 5x5
Face-Pulls - 3x5
I also do boxing 3 times a week, So my week sorta looks like this:
(L: Lifting, B: Boxing, R:Rest)
B,B,L,B,L,R,L.
Day 1: Chest/Triceps
Barbell Bench
Dumbbell Incline
Dumbbell Flyes
Dumbbell Pullovers
Tricep Extensions or Pulldowns
(Will occasionally substitute Inclines for declines)
Day 2: Back/ Biceps/ Forearms
Deadlifts
Bent Rows
Lat Pulls
Hyperextensions
Barbell Bicep Curls
Wrist curls/ reverse wrist curls/ neutral wrist curls
Wrist Pronations/Supinations
Plate squeezes
Day 3: Shoulders/ Traps/ Neck
Barbell Shoulder Press
Shrugs
Front and Lateral Raises
Reverse Flyes
.. use a belt to pull against my head and workout neck in different directions..
Day 4: Legs
Back Squats
Lunges
Leg Extensions
Leg Curls
Calf Raises
Hip Bridges
Day 5: Abs
Bunch of ab shit
Day 6: Yoga
Try to do Yoga shit
PxPPxPPxPL
Bench, squats, rows, weighted pull-ups and deadlifts on legs.
-----A-----
Squats 3x5
The Press 3x5
Barbell Row 3x5
Chin ups 3x8-10
-----B-----
Deadlift 1x5
Bench 3x5
Power Clean 5x3
Dips 3x8-10
That girl is 12 years old
nice
Mon.
Squat 5x5
Leg press 3x10
Leg curls 5x10
Seated calf raises 4x10
Ab machine type thing 3x10
Tues.
Bench 5x8
Tricep pushdown 3x15
Dumbbell flyes 5x10
Tricep extensions 3x15
Lateral raises 5x15
Wed.
Chin ups 3x10
Low cable rows 3x10
Bicep curls 4x10
Lat pulldown 3x10
Bicep curls 4x10
Ab machine type thing
rest
Friday.
OHP 5x8
Incline bench 5x8
Dumbbell flyes 3x10
Cable Crossover 3x10
Dumbbell press 3x10
new routine I kinda made up. I like it so far. I'm making more linear progress at 5x8 than I was at 5x5 which is awesome.
Hey bro, New year, New Me.
Was thinking of trying the following:
Mon - Arms
Tues - Biceps
Weds - Abs/biceps
Thurs - Abs/Arms
Fri - Biceps/Triceps
Sat - Just get a pump for the club
Sun - Abs
Would love feedback. Lets get swollen!
Throw some trap and lat work in there and you're golden my man
>chemicals in water supply change human physiology
>our sexual preferences aren't allowed to change along with this change in human physiology or else we're pedophiles
Please help me see the logic here
Please be troll
muscleandstrength.com
Pic related
My results
i'm 17 and in highschool. pic is from 16-17 years old. my first year and a couple months using it and i didn't workout over summer or during winter break.
Monday: chest and triceps
Tuesday: bicep forearms and shoulders
Wednesday: legs
Thursday: back
Friday: whatever needs improvement gets worked
Saturday: rest day
Sunday: rest day
Lmao this I why brosplit isn't recommended for beginners
Well done m8, looks like it works for sure. Keep it up.
A
Squat
Bench
Row
B
Deads
OHP
Chin Ups
- 1 Working set x 5 Reps
- Working at close to maximum effort
- Add foam rolling
Doesn't sound like much but I think it works for me
Mon:
Box Squat - 3X6
deadlift - 2X6
Hamstring curl - 3X10
Farmers walk X3
Tue:
Incline 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
Dumbell bench 3X20
Db row - 4X8
Single arm pulldowns - 4X8
Across body hammer curls - 3X10
Lateral raises - 4X10
Pretty good results compared to PPLPP
Going to age terribly. Already has forehead lines at age 15.
Phrak's Greyskull LP, with running on the day after each lifting day. I like it. It doesn't take long and my lifts are low so it's easier to improve. I'm on a big cut so almost never do more than 6 or 7 reps in the AMRAP sets but I am still progressing.
yum
I need to know if this is ok. Been lifting on and off for 3 years. Looking for a good balance between strength and aesthetics.
A - 3x5 squat
3x8 leg press
3x8-12 leg extension
3x5 bench
3x8 dumbell incline bench
3x8-12 cable extension
2x5 deadlift
B - 3x8 barbell rows
3x8-12 lat pulldowns
3x chinups
3x5 overhead press
3x8 dumbell press
3x8-12 lateral raises
3x5 straight bar curls
3x8-12 ez bar curls
3x8-12 preacher curls
Name?
OHP
Lateral raises
Pullups
Neutral grip chinups
Bench
Skullcrushers
DB rows
DB curls
Squats
Deads
Shrugs
I just show up and go down the list until I'm spent or out of time, and then pick up where I left off the next time, and wrap around back to the top. Never have to stress about missing a particular day or whatever. Takes all the headache out of it, you can just go lift.
It works okay. Progress is quite a bit slower than any proper routine I've tried, but it's much easier to stick to when shit gets dicey. Which is the most important thing anyway.
Basically it's great cruise control for when you have a proper life and don't want to lose your gains.
Would recommend if you're already big. Would not recommend if you're not already big.
Typical 4-day brosplit, natty. Try to go every day, normally 5-6 days a week
Chest/Tris
Back/Bis
Shoulders/Abs
Legs
Not an advanced lifter but been seeing mad gains lately, right on the edge of 1/2/3/4
shh goy, you must adhere to the rules your masters have set you
Top lel at every faggot putting so much emphasis on routine and splits. As long as you're lifting heavy and progressing weight it doesn't fucking matter, diet is so much more important, stop being faggots.
Back and Rear Delts
Arms and Abs
Legs
Chest and the rest of Shoulders
Back and Rear Delts
Arms and Abs
Rest
Legs
Chest and rest of Shoulders
Take rest day every other leg day
> Lets get swollen!
kek
night sloots
>bb.com
Wew lad
Not praising the god emperor of man kind. He is the one true way to godly gains.
>kill yourself heretic.
>trap bar rdl
>trap bar seated ohp
Mon (workout A)
Squat 3x5 225.
Dead 1x5 225
Bench 3x5 125
Pullups 3x until failure (usually 4)
Dips 3x until failure (usually 5-6)
Hyper extensions 2x10
Wed same as Monday except swap BEnch for OHP 3x5 80 (workout B)
Fri - workout A
Repeat.
I'm getting bigger but I just started and don't know what to do really. I gues sI'll copy the SS from the sticky's 10mm blog and then work to the 5x5 SL.
Any advice?
Imagine how she feels, looks like that and has to go out in public as a 15 year old retard and get all the smack talk and creeping that adult females get, she's probably pretty bullshit about the whole thing
altho she did weasel her way into Holywood, so the little ho has been suckin dick since she was 12 in all probability. Still makes me kinda sad, a child shouldn't have to face what adults face even if they look like a sex doll
I do Push/Pull alternating as often as I can. The back extension curl is curling while doing a static back extenstion on one of those reverse situp things. It looks sort of autistic, but its all kinds of gainz.
youtu.be
>Back extension bicep curl
at what percent of my 1rm should i begin?
Day 1:
>OHP: 5 x 8
>Romanian deadlift: 5 x 8
>Chinup: 4 x 8
>Leg Raises: 3 x 15
>BB curl: 3 x 12
>skulllcrushers: 3 x 12
Day 2:
>Front squat: 4 x 6
>DB Row: 4 x 10
>Flat DB press: 4 x 8
>Lateral Raise: 2 x 20
>Leg Raises: 3 x 15
>Preacher curl: 4 x 8
>CGBP: 4 x 8
Day 3:
>Push Press: 5 x 3
>Deadlift: 5/3/1
>Chinup: 4 x 8
>Leg Raises: 3 x 15
>Dip: 3 x 15
>Hammer curl: 3 x 15
gonna be starting this in a few days.
What does Veeky Forums think?
>yfw thinking about her hurting
isnt she 14