is this a decent routine will it produce gains
over head press (benchpress every other workout)
1
2
3
4
chest dips
1
2
3
rows
1
2
3
shrugs or different exersize that targets traps
1
2
3
curls
1
2
3
lat raises
1
2
3
all done with 8-12 reps iv been lifting for about a year and i want to increase volume so i get bigger also i do this Monday Tuesday Wednesday and take weekends off
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plz reply :(
You do this? 3 days in a row? Are you stupid? Go do a simple upper lower split,or get on the sl, or ss train don't fucking kill yourself with your shitty routine.
Bench
Incline Bench
Pec dec
Dumbbell pullover things idk what theyre called
Dumbbell flies superset with dumbbell presses
Deadlift
These lat pulldown things with cables while kneeling
Actual lat pulldowns
Seated Rows
T bar rows
Pull ups
Dumbbell curls
Tricep pushdown
Hammer curls
Reverse pulldowns
Preacher curls
These dumbbell things where you lay down and extend your arm
Concentration curls
Rope pulldowns
Lateral raises
Front raises
Dumbbell press
High pulls
Reverse pec dec
Squat
Calf raises
Leg extensions
Cable crossovers
Shrugs
cardio is intervals on treadmill of max and no incline for a mile around 8 mph after each sesh
R8
AxBxCDx
A:
Squat 3x5
Bench press 3x5
Ohp 3x10
Incline BB bench 3x10
DB Lat raises 3x10
Incline DB fly 3x10
Lying tricep extension 3x10
B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10
C:
Squat 3x5
OHP 3x5
BB bench 3x10
DB lateral raise 3x10
DB incline flies
Lying tricep extension 3x10
D:
Deadlift 3x10
Weighted pull ups 3xF
Lat pulldown 3x10
Facepull 3x10
DB curl 3x10
On a slow cut at the moment, so I upped the volume in the new year.
Rate me fellas
Day A
Power Cleans: 5,4,2,2,2,1
Push Press: 5,4,2,2,2,1
DB Press: 5 x 10
DB Row: 5 x 10
Hanging Leg Raises: 3 x 15
DB Hammer curl: 3 x 15
Day B
Deadlift: 5/3/1
Chest Dip: 4 x 8
squat: 5 x 10
Lateral Raises: 5 x 10
Machine Row: 4 x 8
Concentration curl: 3 x 12
Day C
snatch grip high-pull: 3 x 6
Front squat: 4 x 6
Overhead Press: 5 x 8
Chinup: 4 x 10
Close grip bench press: 4 x 10
Cable crunch: 3 x 15
Can someone help me with a routine for my GF too?
Day 1:
Deadlift: 3 x 8
Overhead Dumbell Press: 3 x 10
Leg Throwdowns: 3 x 15
Day 2:
squat: 3 x 8
Dumbell bench press: 4 x 8
crunches: 3 x 20
Day 3:
Deadlift: 3 x 12
Overhead barbell press: 4 x 8
Leg Throwdowns: 3 x 15
Is this some kind of cheat code to unlock max gains?
any opinions on ppl splits?
I've been trying it this week and it feels good so far
good if you care about looks and no functionality
Hope this is a bait.
No legs and three consecutive days?
Just do full body monday, wednesday and friday or atleast do a PPL if you can only work out monday, tues and wedn
Do way more legs m8, you are on a split. Put arms and legs together and turn down arm volume for legs, 6 bicep exercises are way too much.
You need some hamstring work, otherwise you will fuck up your posture and more.
Pls add your stats, if you dont ohp at least 2pl8 theres no way to justify this volume
Id say pushpullpush, next week pullpushpull would work better here
Depends on your weaknesses. Shoulders will suffer, legs will get a lot of focus, and arms will suffer, and chest and back will have serious gains. Try it and then decide if you want back to fullbody, stay or advance to a brosplit
AxBxAxBx
A:Squat 5x5
Bench5x5
Hammer pull machine 5x5
B:Deadlift1x5,1x3
OHP5x5
Pull-ups 5x5
Will this make me big?
A
Bench
F. Squat
Dips
Incline Bench
Skullcrushers
Tricep pulldowns
Abs
B
Deads
OHP
Chins
Rows
Lat Raises
Curls
21's
Thoughts?
seems like it could work.
my gf does more benching than she does ohp, simply because she doesn't want wider shoulders.
something like this:
monday:
squats 5x5
romanian deadlift 4x8
bench 5x5
rows 5x5
wednesday:
deadlift 3x5
hip thrusts 4x8
ohp 5x5
friday:
squats 4x8
hip thrusts 4x8
bench 5x5
rows 5x5
and then a bunch of ab work that I don't really know what is
ah yeah, agreed
Routine advice and general lifting chat
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trash routine senpai.
stop killing the board by telling people to go elsewhere
anyone?
it's a lot of volume, depending on sets/reps of course.
sets/reps?
OHP day
>4*10 OHP
>Push Press * F immediately after last set of 10
>Partial reps 5*F
A
Bench 3x5
F. Squat 3x5
Dips 3x8
Incline Bench 3x8
Skullcrushers 3x8
Tricep pulldowns 3x8
Abs
B
Deads 1x5
OHP 3x5
Chins 3x8
Rows 3x8
Lat Raises 3x8
Curls 3x8
21's
i try to go heavyish on the 3x5, the rest is hypertrophy where i focus on form rather than weight. I rest 2.5-3mins for the heavy lifts and the rest is usually 1.5min
probably decent! how long do you spend in the gym per workout?
a little over an hour usually. if i take more my time, maybe 1.5h
I ripped mine off Candido. Pls bully if I deserve it
ABAxABx
A- Upper
Bench/Incline Bench 4x5
DB shoulder press 4x10
DB Row 4x10
Barbell Curl 3x10
Cable Row 4x12
Tricep Pushdown 3x12
B
Squat 4x5
DL 3x5
Ab bullshit
Sometimes I do RDLs (3x6) and Front Squats (2x5) instead of DLs. Occasionally I pull sumo.
Rest days are stationary cycle 40 mins or a long hike/bike ride.
Bump please god don't let this actual fitness thread die
To produce gains you need to
>Trigger a need for muscle growth
>By trigger a need for strength gains
>By consistently increasing your working capacity and power output
>By consistently progressing on a lift or lifts
Too many is just two many.
I'd do 1 primary push, 1 auxiliary push and 1 primary pull with 1 auxiliary pull motion.
Replace the shrugs curls and lat raises with Chins.
If you want OHP or Bench to be your primary focus on it and do something with the other.
Personally I would focus OHP and do chest dips as am accessory, but that's because I don't desire to be super competitive with Bench Press and know that I'll get a decent one simply by OHPing
ABxABxx
A:
Bench 4x5
Pushpress 3x5
Ohp 1x5
Tricepsextensions 3x8
B:
Squat 4x5
Chins 3x5-8
Bent over rows 4x5
Curls 4x8
give it to me straight.
and yes I know that I dont deadlift, I dont need to.
Rate my routine pls. I mixed PHAT with PPL. I'm also running a Test-e 500mg/wk only cycle. Is this any good?
#PUSH POWER
BB Bench 4x5
Machine Inner Chest Press 4x5
BB Shoulder Press 4x6
BB Front Raise 3x5
Dips 2x6
Skullcrushers
+ abdominal work
#PULL POWER
Deadlift 3x5
Wide Grip Lat Pulldown 3x8
Weighted Hyperextensions 3x12
EZ Bar Curl super-setted w Behind The Back Curls 3x8
Cable Close Grip Curl super-setted with Cable Reverse Curl 3x8
Leg Extensions, Press and Calf Press 3x12 each
#REST
#PUSH HYPERTROPHY
DB Shoulder Press 3x12
Cable Upright Row 2x12
Lateral Raise 3x12
Cable Rope Face Pull 2x15
DB Incline Bench 3x10
Butterfly Machine 3x12
Cable Inner Chest Press 2x12
Cable Lower Chest Raise 2x10
Skullcrushers 3x10 super-setted w BB Close Grip Bench
Cable Rope Triceps Pushdown
+ abdominal work
#PULL HYPERTROPHY
T-Bar Row 4x4
Cable Seated Row 3x10
Close Grip Front Lat Pulldown 2x10
Hyperextensions 3x10
DB Incline Curl 2x10
Cable Close Grip Curl 3x12 super-setted w Cable Reverse Grip Curls 3x8
Bicep Curl Machine 2x12
Leg Extension, Hamstring Curl, Leg Press, Calf Press, Calf Raise 3x10 each
#REST
I hope this is a troll.
Care to elaborate?
No
Switch ohp and lat raises with the frontsquat and abs, and increase sets and reps on the 3x8, thats pussy volume, do at least the isolation 10+reps
is Push Pull x Push Pull Legs x OK or is that retarded?
Bump plz
u dont need leg day, squat is push and dl is pull
so Push Pull x Push Pull x x is fine?
push pull x push pull x
dont be a pussy
Feedback please!
A:
Squats
Deadlifts
Leg Press
Weighted back extensions
Biceps
Abs
B:
Bench press
Hammer strength incline press
Bent-over rows
Pull downs
Lateral raises
ABxABxx
1st week is 3x10; 2nd week is 4x10, 3rd week 5x10 on main lifts at 70% 1RM.
2nd week is 3x8 etc. for 75%.
3rd week is 3x5 etc. for 80%
4th week is 3x3 etc. for 85%.
Then test new 1RM.
Want overall size and strength.
that's not possible for me schedulewise, otherwise I would've
Can someone explain to me why an ABCDABCD split without rest days wouldn't work? Seems like if you recover well enough, it would be good.
Throw in some more hamstring work as well. Unless you have some extreme torso lean in your squat (layne norton like), you'll want some hamstring work for knee health and overall development.
If you're open to doing some sort of deadlifts, RDLs would be a good replacement for bent over rows. If not, back extensions or GHRs in place of curls. Biceps already get plenty of work with chins so they might not need any more focus.
As long as you're pushing progression, your routine should be giving you gains for quite a while.