/routine/

there is no dedicated routine thread
this will be it then

give feedback on my routine please

upper body
lower body
rest
upper body
lower body
rest
rest
repeat

a training day looks like:
>first compound 5x5
>second compound 5x5
>2 different isolation supersets Fx10

pls respond

I literally do 4 sets of everything at the gym
Is this bad???

Why don't you do this: Four full body workout, each workout are separated by intensity and volume movements:
Workout 1: Intensity Upper, Volume Lower.
Workout 2: Volume Upper, Intensity Lower
Workout 3: Intensity Upper, Volume Lower
Workout 4: Volume Upper, Intensity Lower

5x5, Pyramid style with AMRAPS on the third and last set for intensity and AMAPS sets of 8/10/15 reps on volume days between 30%-60% of your 1RM. 5-10 different exercises every day, on volume you non variations while on intensity you do. :D

i am so new, this might as well be an arameic poem

Currently doing SS Gaining a little too much extra weight a little too quickly.
Would like to continue making crazy gains off SS But also Add 2-3 days of cardio....What days do I add 30-45 minutes of cardio?

Learn you shit them, I'm already drunk don't force me into writing the whole shit.

Flat Bench 5x5
Incline 4x10
Flies 4x10
Pushdowns 4x10
Tri Extensions 3x10 1xDropset

REST

Deads 3x5
Pull-ups AMRAP
Lat Pulls 4x10
Rows 4x10
Curlz 4x10

REST

Squats 5x5
OHP 5x5
Lat Raises 4x10
Front Raises 4x10
Shrugs 4x10
Face Pulls 4x10
Calf Raises 4x10

REST

REST

Core/abs when I have time. General planks / hanging leg raises etc.

JUDGE ME

Goal: aesthetics

A:

DL with trap bar 3 x 5
OHP 3 x 10
Weighted pull up 3 x 10
Trap bar carries x 3

B
Full squat 3 x 10
Bench 3 x 10
DB row 3 x10

I do it every other day or two days.

Cardio on days off. Should I be making room for arms and abs?

Is that enough volume provided I get 3-4 workouts a week?

Isolations are all 3x8-12, then 1x AMRAP Dropset - just put 4x10 for simplicity**

shoulders
arms
legs
chest
back

single rest days inbetween whenever I feel like it
I always start with a mile run and 3x10 pullups no matter what day it is

185 reps of chest/tri work.

Seems excessive.

Monday:
9, 7, 5 BB Bench Press
9, 7, 5 BB Decline Press
4x7 DB Bench Press
3x10 Cable Crossover
3x10 Cable Pushdown
3x10 Skullcrushers
4x7 Tricep Dips

Tuesday:
9, 7, 5 Deadlift
9, 7, 5 Pendlay Row
4x7 High Row
3x10 Lat Pullover
3x10 DB Hammer Curls
3x10 Pull Ups
4x7 EZ Bar Curls

Wednesday:
9, 7, 5 Squats
9, 7, 5 Leg Press
4x7 Leg Curl
4x7 Leg Extension
3x10 Heel Raises

Thursday:
9, 7, 5 BB Military Press
9, 7, 5 BB Incline Press
4x7 Lateral Raises
4x7 Anterior Raises
3x10 Rear Delt Flyes
3x10 DB Shrugs

having no arm isolation for an aesthetic routine is very dumb

Not too complicated, doesn't takes too long (unless you do super long pauses between sets), not too boring. Sounds somewhat thought out.

I would add some cardio at the begining of each training, but if you solely lift for strenght this might be not necessary.

Howcome no incline? Feels like it would make sense for your DB bench to be incline

Explanation behind the 9, 7, 5 reps? Never seen that before.

You work out 4 days in a row then rest for 3?

Incline is on Thursday

Down in reps, up in weight

Gym is closed Sundays and I'm always busy on Fridays. So I don't go Saturdays because I don't know what to do that day

Monday:
Deadlifts 5x5
OHP 5x5
Bicep curls 3x8
Standing calf raise 3x8

Tuesday: rest

Wednesday:
Squat 5x5
Benchpress 5x5
Pull ups 3x max

Thursday:rest

Friday:
Front squat 5x5
Benchpress 5x5
Barbell row 5x5
Romanian deadlift 5x5

Thinking about doing chin-ups instead of bicep curls on Monday.
Rate me

>Learn you shit them
ok, i will from now on learn me shit them

Fair play. Looks solid otherwise!

Homobait's routine. What do you guys think about it?

Mon- Snatch Technique

Think so? I based them around the 4 main lifts (bench, deadlift, squat, ohp) and I just started doing it in the new year. I quite like it however doing deadlifts then squats the next day is torture. I might switch those days

idk why so many of you do so many fucking reps when you'll never gain shit of it. Its basically a fad fitness routine for people who roid and actually benefits from these lightweight exercises given the higher amount of testosterone.

Do fucking 3x5 or 5x5 on squats, deadlift, press, and benchpress. Hell, even do 3x3 and get strong before you start doing shitty volume memes. All natties should do heavy compound lifting prior to volume in order to actually stimulate the CNS, which again makes you recruit more musclefibers into each and every movement, making each musclefiber grow and actually gain some fucking pounds. I see so many faggots doing the same volume routine, not gaining strength nor muscle.

fuck outta here

Well, solid as in you're hitting every major exercise & good isolations - but I'd definitely try and get a rest day in there somewhere.

You could combine shoulder & leg days and do them on Saturday, leaving Chest & Back with rest days inbetween.

If you're just starting out, maybe try to squeeze in some core work when you can too. A few planks here and there may do wonders in giving you enough strength to stay tight in the compound movements.

There isn't a single post on here that has more reps than 5x5 on compounds. Calm your fucking tits.

I think it's overly complicated for a beginner, but if you like it then keep doing it.

I also think the classics volume is low. Coach had us working sets of 3 to 6 depending the variants.

And the number of complexes you programmed in is a little strange. But again, if you're enjoying it and improving.

Also I competed when I was snatching 80 kg, you might as well start asap to get used to it. It's pretty fun and people are usually cool. You probably won't be the only one lifting beginner numbers either.

I might try that. I feel like my shoulder days and leg days are quite short. I just have to motivate myself to go on Saturdays. I love going any other day but Saturdays suck for some reason

A
Bench press / OHP 5x5 @ 80% 5rm
Back squat 5x5 @ 80% of my front squat 3rm
DB Row 3x8-12 / chin ups 4x AMRAP
Dips 4xAMRAP
DB hammer curl 3x8-12

B
OHP/Bench press 3x5 @ 80% 5rm
Deadlift 1x5+
Chin ups 4xAMRAP / db row 3x8-12
Back extensions 3x15
Lat raises 3x12

C
Bench press /OHP 1x new 5rm
Front squat 1x new 3rm
Db row 5x5 / w.chins 4x6
Tricep extensions 3x8-12
DB curl 3x8-12
Dips 4x AMRAP

First week of this so may make some changes. Texas method but with GSLP structure.

Had a back injury so havnt done lower body in ages. Started a few months ago with front squats and deadlifts but keeping back squats lightish till ia confident with them, when I am I will phase out front squats or do them on monday instead.

>Push
BB Flat Bench 3x5
DB Inline 3x8
DB Seated Shoulder Press/OHP (depending on day) 3x5
Tricep extensions 3x10
DB Lateral Raises 8,5,4,2

>Pull
Deadlift 3x5
BB Row 2x8
DB Reverse Seated Fly 4x5
Weighted Pull Ups 10, 10, 5
DB Laying Curls 3x8
Shrugs 8xFailure

>Legs
Back Squats 3x5
Romanian Deads 3x8
Leg Press 3x10
Seated Calf Raises 3x15
Leg Curls 2x10
Standing Raises 3x15
Stair climberxSuicide

I go 6 times a week
Psh,Pl,Legs,Psh,Pl,Legs

Just fixed my diet and gains were seen rapidly. Rate please.

>Push

Incline Bench 3x10

Flat Bench 3x10

Lateral raises 3x10

Front raises 3x10

cable fly 3x10

dips 3x10

tricep isolation 3x10

>Pull

pullups 3x10

bb row 3x10

lat pulldown 3x10

seated machine row 3x10

Facepulls 3x10

rear delt flys 3x10

curls 3x10

>shoulder/lower

OHP 5x5

lateral raise 3x10

front raise 3x10

zecher squats 3x10

hyper extensions 3x10

Glute bridges 3x10

calf raises

ABCx

Ab and neck work in the mornings

Please don't meme with me, I wanna see results and I'm not sure about my routine but I'm scared to go off it due to lack of experience.

Day 1
Deadlift 5x5
Bent row 5x5
Lat pull down 5x5
DB row 3x12
DB shrug 3x12
Seated bicep curl 3x12
Hammer curl 3x12
Crunch 3x20
Russian twists 3x20

Day 2
Leg press 3x12
Bench 5x5
Seated shoulder press 3x12
Inclined DB fly 3x12
Lateral shoulder raise 3x12
Tricep pull down 3x12
Skull crushers 3x12
Hanging knee-ups 3x15
Back extensions 3x15

I should add I am unable to do squats due to back, and have substituted it for leg press.

you could just eat less
im on SS and only eating 2150 so i don't gain too much bf

Then just do SS until your progression stops, then you can experiment with whatever. SS will get you a good solid strength foundation quickly

>A: Upper
>B: Lower
>x: Rest

x/x/x/x/x/x/x

How's my program?

Have you actually done this? Doing ohp after heavy deadlifts is the devil.

yes, i'd ban you from the gym if i saw you doing 4 sets

ABxACxx

A:
Back squat 4x8
Power Clean 4x5
Good Morning 4x10
Romanian Deadlift 3x8
Front Squat 4x10
Ab Roller 4x15

B:
BB Incline Bench 4x8
Weighted Pullups 4x8
BB OHP 3x6
DB Rows 4x8
Weighted Dips 4x9
DB Curls 4x8
Lateral DB Raises 4x10

C:
DB Incline Bench 4x10
Weighted Pullups 4x8
DB OHP 4x8
BB Rows 3x8
Weighted Dips 4x9
BB Curls 4x8
Lateral DB Raises 4x10

Goals are hypertrophy during lean bulk. How am I doing? Anything you would change?

Any thoughts on this, Brahs? Trying to get thicc

Monday:
Squat 5x5
Bench Press 5x5
OHP 3x12
Incline DB Flies 3x12
Lying Tricep Extension 3x12

Tuesday:
Deadlift 5x5
Barbell Row 5x5
Facepulls 3x12
DB Shrugs 3x12
DB Curls 3x12

Thursday:
Squat 5x5
OHP 5x5
Bench 3x12
DB Press 3x12
Lying Tricep Extension 3x12

Friday:
Deadlift 5x5
Barbell Row 5x5
Lat Pull Downs 3x12
Facepulls 3x12
DB Shrugs 3x12
DB Curls 3x12

bump

I'm running on this right now. Trying to bulk.

Thoughts?

Doesn't this take you like 2 - 2.5 hours per session? And you do that 6 days a week? Are you being consistent with this?

No curl variations while not even doing weighted chin?

Here's a routine of someone who's actually strong. Everything varies but it isn't too complex.

Day 1:
Squat
Bench
Close grip bench
Facepulls 4x12
Lat raises
Curls
Ab work

Day 2:
Deadlift
RDL
Facepulls
Bench
Rows

Day 3:
Front squat
Bench
Spoto press
Chinups superset lat raises
Tricep extensions superset curls
Good mornings

Day 4:
Paused deadlifts
Facepulls
OHP
Incline DB bench
DB rows
Ab work

195 OHP
305 tng bench 290 paused
495 squat
535 deadlift

Please review the routine I've put on GSLP:

A
>2x5, 1x5+ Bench Press / OHP
>2x5, 1x5+ Squat
>2x5, 1x5+ Barbell Rows
>4x12 Lat Pulldowns
>4x12 Facepulls / Lateral Raises SS 4x12 Triceps pushdowns / Hammer Curls

B
>2x5, 1x5+ Bench Press / OHP
>2x5, 1x5+ Deadlift
>4x12 Lat Pulldowns SS 4x12 Facepulls / Lateral Raises

C
>Same as A

Reason why I chose pulldowns instead of pull-ups because I can adjust the weight in order to get all reps without burning out, same as other acc work. B day is shorter because it's mid-week

Is there anyone, that is NATTY, NON-MANLET, that actually LOOKS GOOD, that has a routine to post? Preferably with pictures to provide.

I keep hearing people preaching SS, but never see any results in muscle growth except for legs. I see bodybuilding routines, but then they have 13 inch arms. Mostly it seems PPL routines are the optimal.

I understand that diet is 80%, but is there anyone who could save me from this clusterfuck of meme-routines and roiders who think their knowledge matters?

PS: I don't care if you have 3 PhD's in muscle development, unless you look good, natty, and above 180-185cm.

what an awful pile of shit. this must have been though of by a paste eating retard.

>I'm already drunk

correction: a drunk, paste eating retard.

rate pls,

i do PullA PushA Rest PullB PushB Legs

Pull A
Deadlift
Seated rows
Lat pulldown
Hammer curl
EZ bar curl
Forearm curl

Push A
Bench
Incline Bench
OHP
Deltoid flies
dumbell pullover
tricep pushdown

Pull B
Deadlift
T bar rows
Highrows
Bicep curl
Preacher curl
Reverse forearm curl

Push B
Decline bench
Chest flies
OHP
Arnold press
Skull crusher
Dips

Legs+Abs
Squat
Leg curl
Leg extension
Calf raises
Decline sit ups
Plank
Torso rotations
Pushups x60
Pullups x30

all stronglifts and their variations i do 5x5, ab workouts i do 3x15, and everything else 5x8-12

My olympic weightlifting and a bit of powerlifting routine.

Monday
>Snatch 80% 3r x 2s, 80% 2r
>Power Clean 80% 3r x 3s, 75% 3r x 4s
>Jerk From Rack 80% 3r, 80% 2r x 2s
>Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
>Rumanian Pull 80% 3r x 4s
>Bench Press 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r

Wednesday
>Clean 80% 3r x 2s
>Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
>Snatch Balance 80% 3r x 3s, 75% 3r x 4s
>Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r
>Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
>Strict Press 80% 3r, 85% 2r, 80% 3r x 4s

Friday
>Snatch From Knee 80% 3r, 75% 3r x 2s
>Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
>Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r,
>Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
>Good Morning 80% 3r x 3s, 80% 2r x 2s
>Bench Press 80% 3r, 85% 2r, 80% 3r x 4s

On off days, I'll do abs, lower back, shoulder raises, and arms, and do a bit of streching; planning to do it once university begins and when i get a job to buy oly shoes, and straps, and oly gym membership.

Any advice on how to maintain strength while cutting? I'm eating at 100 calories above my basal metabolic rate, so it's a pretty serious deficit.
Current routine is below, but I'm starting to slip a little bit and if I continue this through May like I'm planning I might lose a bunch of progress.
I also feel like I'm not getting much rest, but I don't know where I could make sacrifices if I want to maintain my strength.

Monday – Rest

Tuesday – Chest
- Bench 5/3/1
- Incline Bench 3x5 @ 80% WM
- Face Pulls 3x10
- Weighted Dips 3x8
- Lateral Raises 3x8
Wednesday – Deadlift
- Deadlift 5/3/1
- Squats 3x5 @ 80% WM
- Pull ups (Weighted) 3x5-F
- Dumbbell Rows 3x8
Thursday – Abs, grip, and biceps
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Farmer’s Walks
- Incline Curls 3x8
- Reverse Curls 3x8
Friday – Shoulders
- OHP 5/3/1
- Bench 3x5 @ 80% WM
- Face Pulls 3x10
- Weighted Dips 3x8
- Lateral Raises 3x8
Saturday – Other Deadlifts
- Snatch Grip Deadlifts 3x5
- Pulls ups (Bodyweight) 5x10
- Leg Press 3x8
- Dumbbell Row 3x8
Sunday – Abs, grip, and biceps
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Farmer’s Walks
- Incline Curls 3x8
- Reverse Curls 3x8

You fucking stupid cunts, it's not about doing certain exercises it's about progressively increasing three simple variables, which are intensity, volume and frequency. I suggest y'all niggs watch Eric Helm's videos on that shit. And as for routine try doing Candito Linear Program.
Peace out, bbys

See those Thursday and Sunday sessions? Those are what go first if you're overworked.

>You fucking stupid cunts, it's not about doing certain exercises
Think about how stupid what you're saying here is
>progressively increasing three simple variables, which are intensity, volume and frequency
That's part of any good routine

Yeah, but my grip, abs, and biceps are well behind everything else. For example, I can deadlift four plate for a set of five or more no problem, but that's only with straps. Without straps, I can barely do a set of five at three plate. I've never directly trained abs despite lifting for a while so I figure it's probably a good idea to. As for biceps, I know they're more vanity than anything, but my biceps are tiny compared to my chest and shoulders.

sorry, I just had a joint amigo.

never gonna make it

Two main issues there.

1. Grip strength is the first thing that goes (typically followed by power output) once you start to be generally fatigued. You can't train it effectively if you can't use it.
2. How much bicep mass do you really expect to add on a hard cut?

Says who? Do you actually have any idea of how many people in the fitness community smoke weed? Hell, even Arnold did.

>im on SS and only eating 2150 so i don't gain too much bf
I'm on SS too. If I ate only 2150 cals I would become anorexic in a few weeks

>How much bicep mass do you really expect to add on a hard cut?
It's not so much putting on mass, more just making sure I don't lose what I have. It's already lagging behind other stuff and if I ignore it then I'm going to lose what I do have.

A:
Bench Press 3x5
Dips 3x6
Overhead Press 3x5
Shoulder Fly 3x8
Triceps 3x10

B:
Chin up 3x6
Barbell row 3x8
Back extension 3x10
Barbell curl 3x10
Dumbell hammer 3x10

ABxABxx
Usually do legs and abs inbetween

Im skinny, and want to be stronger, but not gain much size. would doing this 5x5 get me these results? also, if I go ahead with this, should I bulk or cut?

You can maintain mass on about a third of the volume needed to grow.

I don't think you'd say you need forty sets a week of curling movements in order to grow your biceps and forearms.

thanks, and I'm still feeling around complexes, I modeled my programming to a Chinese one, I read a lot about how they program based on articles and stuff, they like their back development

I'd tell management if I saw such a thing happening.

What is a good program to get asthetic? Is SL5x5 good enough with some extras, what would i add?

Monday
>Overhead press: 3 x 5 + dropset
>squat: 3 x 5 + dropset
>Chinup: 3 x 5 (weighted), + dropset
>BB curls: 3 x 10
>DB Bench: 3 x 12


Wednesday
>Dips: 3 x 5 (weighted)+ dropset
>Deadlift: 1 x 5
>Pendlay Row: 3 x 5 + dropset
>V-bar pushdown: 3 x 10
>Lateral Raises: 3 x 12


Friday
>Push Press: 3 x 5 + dropset
>Front squat: 3 x 5 + dropset
>weighted Pullup: 3 x 5 + dropset
>Romanian deadlift: 3 x 10
>Facepull: 3 x 12
>Hammer curl: 3 x 10

tricep and bicep exercises and pullups

Hey man this looks pretty cool. How long have you been doing it? Results? Do you periodise?

Just started it this week. I have spent the past few months on a high volume routine after doing madcow for 4 months. I dont know how long the daily linear progression will last before I stall, I just wanted to do some strength work again.

Its the 70s big LP. I would recommend buying it, has a lot of good info about periodization, rep ranges, and different techniques to continue your progression as an intermediate or advanced lifter

Hi, I wan't to do SS, but my knees are fucked up. My hope my rehab will end in three months, can I do SS-like routine without squats and DL?

Hey man thanks. Ive been meaning to get some 70's big stuff so i'll check it out.

I can go to the gym twice a week. My legs are genetically huge, so I only want to squat once a week (I'm trex mode).

Day A:
5x5 Bench press
5x5 Squat
5x5 Press
3x8 Lat pulldown
3x8 Row
3x12 tricep extensions
3x12 bicep curls

Day B:
5x5 Bench press
3x8 Lat pulldown
5x5 Press
3x8 Lat raises
3x8 Row
3x12 tricep extensions
3x12 bicep curls

Post legs

No

You can have my stats tho:
squat is 130kg
bench is 70kg
OH press is 42.5kg

Squat twice a week (one heavy)

Bench twice a week (one heavy)

Deadlift twice a week (one heavy)

I also do rows, shrugs, power cleans, overhead presses, stiff-legged deadlifts, good mornings, lunges, and bench variations.

Okay posting my routine

Lift heavy bricks - to failure
Lift heavy bricks - to failure
Lift heavy bricks - to failure
Lift heavy bricks - to failure
Lift heavy bricks - to failure
Lift heavy bricks - to failure
Rest

Is this a good workout?

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 5x5
Deadlifts 1x5
Chin ups 5x5

B
Squats 3x5
Pendlay rows 5x5
Weighted Dips 5x5
Facepulls 4x8

Am I getting enough upper body work?

Doing Squat, Bench Press, B/O rows, OHP, barbell curls, and deadlifts 3x a week all 3 sets for 8-12. Is that too much?

I've been doing PPL for about 6 months but it feels too high volume. It's becoming a bit of a grind and during my push workouts my elbow tendon feels a bit funny (golfers/tennis elbow).

What should I do instead?

I was thinking of trying this

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′

Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

A
Backsquat
Frontsquat
Legcurls
Calfes standing
Planks

B
OHP
Sideraise
BB Row
Cable Row
Curls
Pushdowns

C
Deadlift
GHR
Calfes seated
Weighted Planks

D
Dips
Pushups
Pullup variations

4-5x a week, taking breaks when needed

What do you guys think? How would you progress?

I'm 31 btw

Do you ever put them heavy bricks down? Seems otherwise pretty doable but what I am worried about is the room that you elevate the heavy bricks to, does it have enough space to house such an amount of heavy bricks?

>chest (with a little bit of shoulders and tris)
>back (with some bi's)
>legs
>REST
>shoulders (with a little bit of shoulders and tris)
>back and legs (with a little bit of bis)
>REST

literal perfection in routine form (for bodybuilding)

all my numbers are going up consistently (not a beginner btw)

and all body parts get hit twice with good rest periods too

this is shit

A:
bench press 4x4
butterfly 4x5
shoulder press machine 4x4
dip machine 4x6
crunch machine 4x20

B:
seated lat pulldown 4x4
rower machine 4x5
shoulder shrug 4x15
arm curl 4x4

C:
squat hack 45º 4x5
leg press 4x5
leg extension 4x4
seated calf 4x20
crunchies 4x20

r8 me

b 4 answer

Very similar to my routine. Have you seen progress with this?

m a d m a n
a
d
m
a
n

anyone? :^)

Girl here. I just started working out at home with dumbbells and a bench. My main goal is to get a butt.

I plan to run on a treadmill maybe once a week.

Any advice is appreciated.

Day 1
• Squat 3 sets * 12
• Wide squat 3 sets * 10
• Deadlift 3 sets * 12
• Goblet reverse lunge 3 sets * 12
• Glute bridge 3 sets * 12
• Single leg glute bridge 2 sets * 12
• Kickbacks 3 sets * 15
• Side abduction 3 sets * 10

Day 2
• Dumbbell crunch 3 sets * 12
• Seated Russian twist 3 sets * 12
• Bicycle crunches 3 sets * 12
• Straight leg raise 3 sets * 12
• Single arm dumbbell roll 3 sets * 12
• Dolphin kick 3 sets * 5
• Dumbbell deadlift 3 sets * 12
• Dumbbell lunge 3 sets * 12

Day 3
• Dumbbell (incline) press 3 sets * 12
• Bicep curl to overhead press 3 sets * 12
• Overhead triceps extensions 3 sets * 12
• Wrist curl 3 sets * 12
• Wide squats 3 sets * 12
• Glute bridge 3 sets * 12
• Side abduction 3 sets * 10

Squat heavy 5x5
Get butt

I just started gym 2 months ago and have ripped 4 pairs of pants because of the growth in my booty from just progressing on the squat
Work your way up, increment 2.5kg every 2nd time you squat (or every time for when you start out)

Started lifting again on the 1st of December. Haven't felt like doing my normal abc but I have been doing this.

A-
BB Bench 3 x 3
DB Incline 3 x 5
Iso Lateral Row Machine 5 x 5
Cable Lat Extension 5 x 8
DB Hammer Curls 3 x 5 3 x 8
DB Curls 3 x 10
Cable Overhead Tricep Extension 3 x 10
Cable Tricep Pushdown 3 x 10

B-
Squats 3 x 8 3 x 5
Hamstring Curls 3 x 10
Calf Raises 3 x 10
OHP 3 x 5
Lateral Raises 3 x 10
Rear Delt 3 x 10
BB Shrugs 3 x 10 3 x 5
DB Hammer Curls 3 x 5 3 x 8
Overhead Tricep Extensions 3 x 10

ABxABxAB

Reason I do a Bicep and Tricep exercise every workout is because in the past everything else exploded and my arms were still small.

4 sets cancels out your workout the same way doing 7-8 reps does.

How the hell do you people gave time to do 10 exercises in one workout? I can do 4 or 5 max within an hour and a half with warm-ups.
Am I retarded or are you all bullshitting

Thanks user. I'll have to buy more weights soon in that case

IN DIRE NEED OF REVIEWS
Im doing an alternative version of PPL, where I go low rep high weight on compounds and high rep low weight on isolations:

PULL:
Deads 1x5
Lat pulldown 4x10 pullup grip
Lat pulldown 4x10 chinup grip
Cable row 3x8

PUSH:
Bench 3x5
Db bench 4x10
Incline db bench 3x8
Cable fly 3x8

LEGSHOULDER:
Squats 3x5
OHP 3x5
Quad extension 3x8
Hamstring curl 3x8
Shoulder fly mixed with raises 4x10


pls help

ABCx

A
Squat 3 sets of 5
Chin Ups 5 sets to failure

B
Bench 5 sets of 5
Power Clean 5 sets of 3

C
Alternately: Deadlift 1 set of 5 or Pendlay Row 5 set of 5
Thepress 5 sets of 5

I've been going for 4 weeks now properly, and I've been doing SL.
I know I'm a skelly, and I've started to eat a lot more.

I weigh 52kg
Squats: 75kg
Deadlift: 80kg
OHP: 25kg
Bench: 35kg
Barbell Row: 30kg

The only accessories I really do are cable tricep extensions and EZ bicep curls

> How much longer should I be doing SL for?
> Any more / different accessories I should be doing?