Routine General

Routine General: Post and critique routines.

Is this too much, or to little volume?
I lift six days a week, and rest on the Sabboth.

pull A
Weighted Chinups 3x5
Rows 3x10-12
Pull ups 3xF

Push A
Bench 3x5
Mill press 3x10-12
dips 3xF

Legs (Light weight as I perfect form)
Squats
Deadlifts


pull B
Chinups 3xF
Rows 3x5
Pull ups 3xF

Push A
Bench 3x10-12
Mill press 3x5
dips 3xF

Legs (Light weight as I perfect form)
Squats
Deadlifts


Like I said I lift six days, a week and I'm making ok progress on everything except mill press. Is this too much, or too little volume? Any way I can improve this?

I don't know anything; just started two months ago so it's probably time to change my routine.

Pull ups 8/6/6/6
Should press? 14/14/14/14
>I don't know what this is called -- I just lift dumbells up above my head
Push-ups (elevated) 12/12/10/10
Hammer curls (25lbs) 12/10/10/10
Tricep dip 12/12/12/12

Gyms are scary; I like to stay in my basement.

Beginner or intermediate? Do a 4 day strength routine with accessories. Also deadlift on squat day is not something I would do

Hi I always find myself exhausted with SS's squats, though my max is only 175lbs, its more about not wanting to do it 3 times a week and letting my upper body catch up.

how does this sounds?|

A
Squats
Bench
bench variations
chest accs
tri accs

B
Ohp
power clean
clean and press
shoulder accs

C
squats
row
deadlift
back accs
biceps accs

What does Veeky Forums think about this three days a week?

Squat 3x5
OHP 3x5
Deadlift 1x5
Cable chest flys 2x8
Chin-ups for reps

Gotta go edit my letter to Santa

Started 5/3/1.
4 days a week, squat day, bench day, dl day, ohp day + accsessories like lat pulldowns, rows, curls, weighted bulgarians, etc. Thinking about adding in more Crossfit-tier accessories-- box jumps, handstands, jumping rope, sprints, sled pushes, maybe some farmers walks + pull ups and dips. I'm trying to hit fridge mode, but also don't want to look like I'm perma-bulking. Is this a good plan? Or shouldI just do normal cardio like running or biking?

gonna stand up and kill volume day now senpai

I hurt my shoulders by squatting and benching on the same days, both put your shoulders in an awkward position. Have a day specifically for bench.

This is the new 531

should I move Squats to shoulder day?

No, did you read what I said? Try 1 more day or do bench on dl day

Why did they get rid of OHP? I think it is an important movement in building overall strength. I believe having a day for it is a good thing.

just because u hurt ur shoulders doesnt mean he does. ur fucking retard and u dont account for individual differences

don't trigger me newfag

reddit.com/r/fitness

its on thursday retard

Read it incorrectly, thought it said 2 bench days

Been doing a full body to get my strength back after a long gym break and my lifts have gone up really well (bench 65kgx8 to 85x8 in 6 weeks). but I wonder if the balances are okay.
Its 3 times a week and an ABA BAB workout. Arms every time for now because they were always lacking and abs I do at home.
Thanks!

A:
squat: 4x8
bench 4x8
pullup 4x10
sideraise 3x12
rear delt fly 3x12
bicep 3x10
tricep 3x10

B
deadlift 3/4x6
OHP: 4x8
barbell row 4x10
dumbell flies 3x12
rear delt fly: 3x10
bicep: 3x10
tricep 3x10

leg press: 2 warmup; 2 full sets
bench press: 2 warmup; 2 full sets
pulldowns: 2 warmup; 2 full sets
dumbell raises: 2 full sets
hyperextensions: 2 full sets
seated curls: 2 full sets
calf raises: 2 full sets

Three times a week. Every excercise is the same amount of reps: 8 to 12 (depends how much can I do).

The reason why I don't do squats or deadlifts is because I might have some spine issues so I had to modify the original routine.

I also do 100 sit-ups every day.

Any feedback?

that looks like shit

bench volume too low, deadlift volume too low
hope you don't plan on making any bench gains
100 situps a day is retarded

the rest of your routine seems equally retarded

do a proven routine and replace contraindicated exercises

I do this and I like it. I stopped dreading deloads, now a deload is actually fun because I get to do like 8-10 reps.

I'm doing the mark rippetoe starting strength routine that's in the sticky. However, my calves are some of the skinniest you'll ever see on a dude (I'm a lanky cunt trying to beef up). Should I do calf raises? I never see Veeky Forums talking about calf workouts.

do you need permission from a bunch of guys who probably don't even deadlift 405 to train your calves?

train your calves if you want big calves

I've only just started and the post about the routine specifically states not to change the routine, so I wanted a second opinion

But yeah, I will

New lifter, been doing this. ABA.
A:
>back squats 3x5
>bench 3x5
>row 3x5
>dips 3x5
>wrist db curls 2x10
>seated db curls 2x10
>calf raises 2x20
B:
>front squats 3x5
>The Press 3x5
>pullups 3x5 (I can do like 1 strict, so the rest are assisted up and negatives down)
>deadlift 1x5
>curls and calves again
The curls and calf raises are all supersets. I dunno if I'll bother keeping them up, don't know if they'll do anything for me but I like the gym and they mean I get to stay a little longer.
This fine to milk newbie gains you all reckon?

>I might have some spine issues
>better do leg press, hyperextensions and 100 sit ups a day

I do this too but i do 3x8-12 on everything except DL where i do 3x5.I don't feel like there's enough volume otherwise and the 8-12 rep range allows me to increase weight when i really feel like i can lift more cause the whole "add weight every time you bench/ohp" is pretty shit.Now i add weight when i can do 12 reps on the first two sets and that's better i think

I'm a weakling so 3x5 works for me, but will probably switch to something like you describe once I start plateauing.

Monday

Bench 3x5
OHP 5x5 85%
Skull Crushers 3x10
Lateral Raises 3x10
Cable Crossovers 3x10
Abs 3x10


Tuesday

Squat 3x5
Weighted Pullups 3x5
Deadlift 85% 3x5
Row Heavy 3x5
Curl 3x10
Calve Raises 3x10


x

Thursday

OHP 3x5
Bench 85% 1 sec pause 5x5
Close-grip Bench 3x6-8
Incline DB bench 3x10
Lateral Raises 3x10
ABs 3x10

Friday

Deadlift 1x5
Row 85% 3x5
Squat 85% 5x5
Pull-ups 3x to failure
Curls 3x10
Calve Raises 3x10

x

x

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

Day 2
10-12 sets of hang high pulls (ramp, as the weight ascends, the reps descend to heavy singles
5/3/1 Bench
5x12 incline dumbbell press
5x5/8 weighted chin-ups/heavy laterals
2x Kroc 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

Just starting out, so it's rather short
12x3 benchpress
12x3 squats
12x3 deadlifts
And because I don't have the equipment for abdominals, I've resorted to weighted sit ups. Any ideas of what to add?
And because I don't have equipment

Friend recommended this for beginner routine
(it's ABA BAB)

A.
1. Back Squat 3x8
2. Dips 3x10
3. Chinups 3x10
4. Seated Behind Neck OHP 3x10
5. Barbell Hip Thrust 3x8
6. Barbell Curl 3x10
7. Barbell Wrist Curl 3x15
8. Ab work 2xF
B.
1. Barbell Bulgarian Split Squat 3x8
2. Bench 3x10
3. Bent Over Row 3x8
4. Seated OHP 3x10
5. Sumo Deadlift 3x8
6. Dumbbell Hammer Curl 3x10
7. Dumbbell Calf Raises 3x15
8. Ab work 2xF
Apparently my friend loves forearms acc, but apart form that, is it gud? (I usually don't see Deadlift & Squats on the same day but I seem to remember Allpros routine does it as well as another one, can't recall)

I made alot more effective delt gainz focusing on lowrep push press and one handed pushpress/jerks

I like this. Is it based on something else?

Just noticed, this looks a lot like Casey Butt's routine.

its just a push pull routine.. ive been increasing in weight pretty steadily using it. Although i am hitting a wall now.

Want to change it to a three day split so that I can do some mma the rest of the week

Legs
Leg extensions 4*10-12
Leg curls 4*10-12
Squats 5*5
Leg press Scale up
Wadeln

Chest
Flat bench barbell 4*8-10
Incline dumbbell 4*8-10
Incline dumbbell flies 4*8-10
Cable push downs 4*8
Cable side 3*12

Back
Pullups 4*10-12
DL 5*5
Bent over rows 4*8-10
Back extensions 4*20
Crunches 4*20

Shoulder
Ohp 4*8-10
Side lateral raises w/
superset front plate raises 4*8-10
Bent over raises 4*8-10
Shrugs 4*15

Biceps Triceps
Triceps cable 4*10-12
Triceps extensions 4*10-12
Scullcrusher 4*8-10
Biceps barbell curls 4*8-10
Biceps dumbbell curls sitting 2*8-10
Biceps dumbbell ss 2
Forearm

Monday-
Bench
Incline bench
Cable fly
Pec deck
Dumbbell fly superset with dumbbell press

Tuesday-
Deadlift
Lat pulldown
Pullups
Seated rows
T bar rows

Thursday-
Squat
Calf raises
Leg extensions
That thing for forearms with the weight on a rope

also,
occasional ab bs in the form of planks and weighted declne situps when i feel like it desu

Doing this also, it's breddy gud

You won't recover, you need to split that up into two different workouts