Routines

>pull
>db flyes
Also why do curls in the middle of everything?

Because it will lead to overtraining, the volume is high as fuck for someone even close to 1/2/3/4.
If your not close then you should be doing a beginner program.

Is it really essential that I at least do front squats? I have really bad mobility and I was hoping I could get away with doing split squats plus leg extensions maybe

ss + gomad

Two questions: do DB flys really help close chest gap (which I desperately need to do), and can anyone recommend a good HIIT routine for off days? So far I've been doing tabata on the erg or kettlebell stuff, and want something more...interesting.

Nothing is going to close a chest gap, short of tearing the pec off and re-attaching it.

go on

Dont if you can handle it, but I would put my money on you hurting yourself

The only thing you can do is make your chest bigger, and flyes are pretty good at that

ABXCDRR

A
>Squats 3x6
>Diddy 2x6
>Rows 3x8
>Pullups 3xF
>Wrists 3xF

B
>Bench 3x6
>Incline Bench 3x8
>Snatch Press 3x6
>DB Press 3x6
>Laterals 3x8

C
>Squats 5x8
>Diddy 3x8
>Ham Curls 3x8
>Calf Raises 3x15
>Abs 3x15

D
>Bench 4x8
>Incline Bench 4x8
>Snatch Press 4x8
>DB Press 4x8
>Bicep Curls 3x10
>Abs 3x15

I never understood why Candito's linear program called for C and D routines, why can't I just do 3x6 all the days?

Do whatever you want. Personally I dont see big reason to go from 6 to 8 reps. Makes more sense to me when it's like BBB going from 531 to 10 reps

A
OHP 3X5
SHRUGS 3X10
BARBELL BENCH 3X5
DEADLIFTS 3X5
15 mins bike
LEFT ARM CURLS 2X10

B
DIPS 40X3
PULLUPS 3X10
DUMBELL BENCH 3X10
15 mins bike
LEFT ARM CURLS 2X10

I'm looking for something really specific so I'm not sure it's even a good idea

Ideally I'm looking for a full body strength program that incorporates power cleans/C&J
Some strength/Oly hybrid
I'd like to go to the gym as often as possible as i have too much time on my hands lately

Any program recommendations?

5x / week, lifts increased and went from 182-174lb over 6 weeks so far weighing my self in the morning each day. Diet of low carb and at least 180g of protein / day

Chest
BB Bench press 3x6
DB Incline Press 3x6
Cable Flys 3x10
Dips 3x10

Back
Deadlift 3x6
Pull ups 3xFailure
Seated Cable Rows 3x10
Pull downs 3x6

Legs
Squats 3x6
Leg extensions 3x10
Leg curls 3x10
Calves 3x10

Shoulders
OHP 3x6
Upright barbell rows 3x6
Lat raises 3x10
Shrugs 3x8

Arms
Close grip bench 3x6
Farmers Walks, 2 sets around a small track with 45lb on both hands
Preacher curls 3x10
Chin ups 3xfailure
Skull crushes 3x8

Shrugs the day before farmer's walks seems suboptimal

I dead lift every 2nd day. Is this a problem?

Where's your posterior chain work?

I'm looking for a really good A/B routine. Anybody have some?

dumping a few of the classic routines in the meantime

That's so little information
Goals
Experience
Body/lift stats
Rep scheme

...

...

I just had a baby, I was doing PLPxPLPx but I'm going to need to cut back to 3-4 days of working out per week. Any good routines like an upper/lower or push/pull?

This was my previous routine

Push
>Bench 3x5
>OHP 3x6-8
>Lat raises 3x8-12
>Cable flies 3x8-12
>Tricep pushdown 3x8-12
>Dips 3x8-12
>Skullcrushers 3x8-12

Legs
>Squat 3x5
>Leg press 3x6-10
>Hamstring curls 3x8-12
>Calf raises 3x15

Pull
>Chin ups 3xf
>Machine rows 3x8-12
>DB Curls 3x8-12
>Lat pulldown 3x10
>T-bar rows 3x6-10
>Preacher curls 3x10-15

I just do OHP, squat, dead, dumbell press, raises,
bench, pull ups, dips

dead about 160-70
ohp 35-70
bench not sure

Don't really have a routine, just warm up and then lift. I usually just work up weight and rep range til im fucked

I'm 81 , 5'9

Pretty good for your age

>I'm 81
What am I missing here

>Bulgarian Split Squat
>More Hams
wat

81 lbs?

numbers are in kilograms you retarded cunts

>height in imperial
no you're the retard

I think that the most effective rutines are weight routines with good rest.

So i recommend mine:

Be intense, you dont have to rest between exercise 1 and 2, your rest time is 5 seconds or the time from place to place, do it to muscle failure, and remember to sleep 8h for recover the muscle with good protein intake becuase in the sleep is where protein passes to repair muscle.

Reps are orientative, so try to take the wieght that make you muscle failure in 2 less or 2 more reps in the first serie.

Monday

1. Squats: 20 rep
2. Supinal pull ups (using biceps more): + than 6
3. Bench Press: 16 rep.
4. Biceps curl with rotation (dont forget to pull up your arm a bit so you stimulate coreobraquial): 16 rep.
5. Triceps pull up (from back side of neck): 16

then you rest a minute and a half, and then repeat the same exercises to make 3 series, but adding or not weight so you can make 4. 5 or 6 less rep. for example, if you made 20 squats now you make 15 in the next and finally 8-10 (except on body weight exercises, try to make only a bit less.

Wednesday

1. Leg press: 20 rep.
2. Strech back strap (neutral grip): 10 rep.
3. Dips: 15
4.Militar press: 16 rep.
5.Hammer biceps curl (neutral grip): 16 rep
6.Pararell triceps curl: 12 rep.

Remember every serie to muscle failure

Friday

1.Bulgarian squats: 20 rep.
2. Deadlift: 10 rep
3. Push ups: 25 rep.
4. Shoulder pull: 16 rep.
5. Biceps with straight bar: 16 rep.
6. French press: 16 rep.

Wtf??

A:
Squat 5x5
Bench 5x5
Lat pull downs 3x10
Cable rows 3x10
Curls 3x10
Dips 3x10

B:
Squat 5x5
Deadlift 1x5
Ohp 5x5
Chin ups 5x5
Rows 5x5
Shrugs*3x10
Curls 3x10
Closegrip bench 3x10

Stats :
Squat 80kg 5x5
Deadlift 150kg 1x5
Ohp 55kg 5x5
Bench 100kg 5x5

AxBxAxBx....

My routine is absolutely great, maybe im not so clear at the language but its good for real

>Prove me wrong

Post pic and stats

Not reall sure that's the best thread to post this..

I had a bit of hip pain last Squat Day on 5/3/1. So i was thinking of reducing the weight or skip squating completely till it goes away.

How do i go about this. Do BBB Deadlift and just do the missed Squat Day with my normal weight at the end of the week?

I wont post pics becuase im underage (17) but wihout any help (no creatine, no protein powder or sterois) im:

> 177-178 cm (about 5'' 10 if im not wrong)
> 81.1 Kgs (224 Lbs or like that)
> 13-14 % Body fat, i compared with some BD porcentage images and im not more than 14 for sure (i can see vein in bicep without working out and my forearm-arm looks like if i get some steroids after i work out)

And im not that shit teenagers that make photo when they have 2 weeks, im 1 year at gym and started this circuit in the last month and i won 11 kg and lost 3 of fat since september of last year (what probably would be 14kg of muscle becuase i have less body fat and my high testosterone and GH levels from being teenager help me)

Oh and i work out to the pain, i dont stop when it hurst i stop when the muscle can make another rep, with full motion reps.

Oh my fking god, u are cringy as fuck, the for reminding me to leave this place

I dont know that the fuck does it mean but you may explain what is wrong on my routine.

Bro get tested for autism

A
3x5 squat
3x5 bench press
3x8 seated row machine
3x8 leg curls
3x12 reverse grip curls
3x12 hip thrusts
3x12 facepulls
3xF cheat shrugs

B
3x5 squat
3x5 overhead press
1x5 deadlift
3x12 facepulls
3x12 reverse grip curls

daily pull ups

Not sure if I should move the cheat shrugs onto deadlift day or not.

You're close minded autistic shit

>I'm starting again after a disc injury

3x a week

A
3x5 squat
3x5 bench
3x5 barbell row
3x10 weighted dips
2x8 curls
AB work

B
3x5 squat
3x5 OHP
1x5 deadlift
3x8 weighted pullups
2x10 lateral raises
2x8 curls
AB work

Jesus fking christ, leave pls

I wont hahahah

Day 1

5/3/1 OHP
5/3/1 Squats
4x8 stiff leg deadlift
4x10 barbell rows
4x12/max seated dumbbell press/neutral grip weighted pull-ups
3x max weighted dips
5x15 lateral raises
2x Kroc rows

Day 2
10-12 sets of hang high pulls (ramp, as the weight ascends, the reps descend to heavy singles
5/3/1 Bench
5x10 incline dumbbell press
5x5/8 weighted chin-ups/heavy laterals
4x10 T-bar rows

Day 3
5/3/1 OHP
5/3/1 Deadlift
4x8 Zercher squats
4x10 barbell rows
4x12/max seated dumbbell press/wide grip weighted pull-ups
3x max weighted dips
5x15 lateral raises
2x Kroc rows

For 6 months steady gains so I guess it works ok, I'd appreciate non-autistic feedback lads.

>non-autistic feedback

bro squats are bad for your knees and deadlift is bad for your back, leg press is all you need
you have to do more reps if you want to grow yo hit each bodypart once a week feel a pump bro

anyone?

Here's what I'd do: drastically reduce the weight by like 50% or more and do the normal rep range you're used to. Work your way up from there.

Had abnormal lower back pain after Deadlifts and that's what I did.

Yeah right, that makes sense.

But what about progression? Should i just do the "missed" Squat day at the end of the cycle (or whenever it has healed) or skip it completely?

I'm not very familiar with 5/3/1 but I'd skip any progression whatsoever if I still feel some pain.
Don't risk a ticket to snap city.

Day 1:
Bench
Incline DB bench
T Bar rows
Rear flies
Tricep pushdowns
Abs

Day 2:
Deadlifts
Farmers walks
Pull ups/chin ups
Bicep curls
RDL with dumbbells
Abs

Day 3:
OHP
Pull ups/chin ups
Incline DB Bench
Pec flies
Lateral raises
Abs

Day 4:
Squats
Walking lunges
Calf raises
Abs

Then repeat

Alright. Sounds reasonable. Thanks

I've been doing hyper trophy brosplit for months.
I'm trying to lose lots of fat% while getting muscle definition.

I do about 20 minutes cardio 15 minutes of which are stairs everyday.

Trying to workout 5 days a week, and wondering if this is the best way to go about it.

Tues - Chest

>4 x 15-8 incline DB Bench
>4 x 10 Pushups
>4 x 15-8 incline Bear hugs

>4 x 15-8 Db Bench
>4 x 15- 8 inner db bench
>4 x 15 - 8 Bear Hugs

Wed - Legs

> 4 x 10 Squat
> 4 x 10 incline press
> 4 x 25 - 50 incline calf ext
> 4 x 10 incline 1 legged press

Thursday- Back

>4x 15-8Lat PullDown
>4x 15-8 Row
>4x 15-8 Pull Up
>4x 10 DeadLift
>4x 15-8 Bent over Barbell pull

Friday - Arms

>4x 12-6 Db Curl
>4x 15-8 Kickstand - DB Tricep Ext
>4x 15-8 Rope tricep ext
>4x 15-8 Barbell curl

Sat - Shoulders
>4x 15-8 DB OHP
>4x 15-8 DB Flies
>4x 15-8 DB FWD Flies
>4x 15-8 DB FWD OHP

Pls rate mine. Goal is to bulk up and fill out(specially shoulders/back/upper body), but not trying to sacrifice endurance/movement. Before my goals was to get into the fire department so my training was mostly conditioning and i did stronglifts on the side.

PPL 6x week.
Push:
>Bench 5x5
>OHP 5x5
>Tricep extensions (3-4x6-12)
>Push ups - max
>Dips - max
>Lateral raises

Pull:
>Deadlift 1x5
>Bent over row 5x5
>Pull up 5x5
>Body drag culrs (3-4x6-12)
>shloulder shrugs (2x12)
>Upright row (2x12)

Legs
>Squat 5x5
>Lunges
>Calf raises
>Flutter kicks

Thanks.

pushups
chinups
ride bike to work
pushups
chinups
an hour at the swimming pool
goto 1

MODS
O
D
S

PPLPPxxLPPLPxx...

Push
* 3x Bench Press
* 3x Overhead Press
* 3x Low To High Cable Fly or Pec Deck
* 5x Machine Lateral Raise
* 2x Rope Triceps Extension
* 2x Rope Pushdown

Pull
* 3x Chin-up
* 3x Rack Pull
* 3x DB Row
* 3x Lat Pulldown
* 3x Cable Row or Machine Row
* 3x Face Pull
* 2x BB Curl
* 2x DB Hammer Curl or Machine Preacher Curl

Legs
* 3x DB Sumo Squat
* 3x Single-Leg Leg Press
* 3x Bulgarian Split Squat or Reverse Lunge
* 3x Leg Curl
* 2x Hip Adduction/Abduction Superset
* 3x Calf Raise

Most exercises done in the 8-12 rep range sometimes going up to 15.

>Current Routine
Day 1:
Squat,bench, DL- all work up to a heavy single
RDL-4x4
BB Back Extention-4x4

Day 2:
Squat variation,bench variation, DL variations- all work up to a somewhat heavy single
Row-4x4
Hammer Curl-6x5

Day 3:
Squat,bench, DL- all work up to a heavy single
Shrug-4x10
OHP-4x4

Also some ab work when I am feeling it

jesus christ the volume on big lifts

I have only done this for three weeks and it's been fine so far. I really got sick of doing programs which put all of your eggs into one basket so to speak, and rely on you having one good heavy session to make a week's worth of gains. I have been benching and squatting 2x a week for a while, but I was ready for something else I guess. Some days I go heavier than others, but it is more similar to the eastern bloc "daily max" idea than actually maxing 3x a week.

I do 20-25 mins of cardio at the start of my workouts. Is this ok or should I stop doing that?

using the energy in the beginning of the workout ok cardio is a bit dumb if you train for strength or hypertrophy where your energy should be put into lifting. Warming up for 5-10 min before is no problem, but I'd do the cardio afterwards and focus my freshness on lifting

A
Flat Bench Press 3x5
Squat 3x5
Chinups/Pullups 3xF
DB Hammer curls,/ EZB Preacher curls 3x8
Donkey Kicks 3x30
Flutter kicks 3x30

B
OHP 3x5
Deadlift 1xF
Dips 3x5
DB Lat raises 3x10
Glute Bridges 3x30
Jump Lunges 3x30

Used to do barbell hip thrusts but felt overconscious from everyone staring at me. Will this make me fkn joocy, Veeky Forums?

Push
Flat bench 5x5
OHP 5x5
Lateral raises 4x12
Cable tri extensions 4x12
Cable flyes 3x10
Drop set on chest press
5k run

Cardio day
10k run
1500m swim

Pull
5x5 diddlies
5x5 bar rows
4x12 dumbell rows
4x12 lat pulldowns
21's to failure
5k run

Cardio day
10k run
1500m swim

Legs
5x5 squat
Machines til I get bored

Rest

Cardio day
10k run
1500m swim

Thinking about running either PPLPP or PPLPPL, leaning towards PPLPP because of my oversized legs after rippletits starting centaur. This will also have me do some HIIT cardio afterwards, because I feel sluggish if I don't get my regular cardio. Please rate bros.

Push A)
[Primary Heavy] Bench Press - 5x5 (Pyramid, first 2 sets pause.)
[Primary Assistance] Incline Press - 3x8-12
[Secondary Heavy] Overhead Press - 4x6
[Secondary Assistance] Behind Press - 3x8-12
[Isolation Movement] Pushdowns - 3x8-12

Pull A)
[Primary Heavy] Deadlift - 5x5 (Pyramid)
[Primary Assistance] Pendlay Row - 4x6
[Secondary Assistance] Chin-Ups - 3xF (Weighted after 12 reps)
[Isolation Movement] Ez-Curls - 3x8-12
[Isolation Movement] Face-Pulls - 5x15-20

Legs A & B)
[Primary Heavy] Squat - 5x5 (Pyramid, first 2 sets pause.)
[Primary Assistance] Hack Squat - 4x6
[Isolation Movement] Calf-Raises - 5x15-20
[Isolation Movement] Back-Extentions - 5x15-20
[Isolation Movement] Abs

Push B)
[Primary Heavy] Overhead Press - 5x5 (Pyramid)
[Primary Assistance] Behind Press - 3x8-12
[Secondary Heavy] Bench Press - 4x6
[Secondary Assistance] Incline Press - 3x8-12
[Isolation Movement] Pushdowns - 3x8-12

Pull B)
[Primary Heavy] Rackpulls - 5x5 (Pyramid)
[Primary Assistance] Pendlay Row - 4x6
[Secondary Assistance] Chin-Ups - 3xF (Weighted after 12 reps)
[Isolation Movement] Ez-Curls - 3x8-12
[Isolation Movement] Face-Pulls - 5x15-20

Novice here, critique please.
Want to go from lifting light shit to lifting heavy shit.
3x pw. ABA BAB you know the drill. LP.

>A
Back Squats 3x5
RDL 3x5
Bench Press 3x5
Rows 3x5
Dips 3x5
>B
Front Squats 3x5
Standing Press 3x5
Pull-Ups 3x5
Deadlifts 1x5

Pulled my low back squatting, need to work around it now.

Push-1
Bench 3x8
Seated DB OHP 3x12
Tricep extensions 3x12
Reverse hypers 5x20 (for low back rehab)

Pull-1
Pullups 5xF
Chest supported row 3x10
Hammer curls 3x12
reverse hypers

Legs-1
Split squats 5x5
Goblet squats 3x12
Planks
Calves 3x20

Rest

Push-2
Incline DB bench 3x10-12
Dips 5xF
Some tri work
Reverse hypers

Pull-2
Legs on bench (Paul Carter style) pullups 5x10-12 (still weak at these)
Kroc rows 3x20
BB curls 3x12 or F
Rev hypers

Legs-2
Lunges 3x12
Front squats 5x5
Calves
Rev hypers

madcow routine
does this look ok?

This looks great for me, I have disc injury so I have to do something similar. I'll try making this into a 3x a week full body routine

All machines with Bench OHP and Squat thrown in

12repx3setx3exercises x 5 day (different muscle group everyday)

Is this a good basis for a powerbuilding routine with emphasis on hypertrophy? Heavy is 3x3-6 reps, Medium is 3x6-9 reps and light being 3x9-12 reps. For the heavy of everything i'll do the big 3 and squats for leg medium also, but what else should i to medium and light for others? Also would it be overkill to add 3x15 abs and 3x8-10 of one isolated arm muscle to the end of each day?

forgot photo