I never really post here, only /pol/ and /sp/, but I wanted to ask if my program is any good. I've had ok results with it for the 6 months I've been doing it. Pic related is me about a month ago when I burnt my back, the best pic I could find right now.
Wednesday 3x8 squat 3x12 leg press 3x12 leg extension 3x12 leg curl 3x15 calf raise
Friday 3x6 pull ups 3x12 dips 3x8 OHP 3x 6 upright rows+8 dumbbell side lateral raise (3 sets of 6+8) 3x8 deadlift 3x10 lat pulldown 3x15 incline sit ups
Current PRs >bench 95kg >squat 105kg >deadlift 130kg
Nathan Flores
>3x6 bench do sets of 8-12, I don't get why people think 6 reps is good.... Also only 1 bench?, do incline and flat at least. Do calf raises as well here
>Wednesday do lunges, you have no ass lmao
>Friday I hope you don't do them in that order Do calf raises here as well.
How much time does it take to do that workout? 30-40 minutes? You should add abs to each day you workout.
Forget about PRs man, it's not about how much you can lift but how you look
Luis Allen
Cut your hair
Aaron Butler
Cut yourself.
Isaiah Rivera
Look like a chick from behind
Ayden Foster
Well fuck you i probably have had more female girlfriends then you will ever have had in your life time
And i bet i look. Better then you
Jace Scott
N O R D C U C K
Owen Barnes
Chloe please go
Mason Morgan
Your routine is shit m8, full body is shit, 3 days a week is shit. I would recommend you a good routine but you're probably a busy boy hence the stupid 3 day a week routine and don't have time for one I would recommend you.
If you can only commit yourself to working out 3 days a week fine, but don't expect crazy results. A full body routine 3 days a week would probably give you much better gains but even those are shit.
Elijah Richardson
cut your hair fag
Ayden Evans
Fuck off your retarded and dont know what your talking about dumb anime weeb degenerate nigger trash piece of filth human waste
/pol/ was right as always when they said this board is full of dumbass meetheads
Henry Davis
You definitely look more feminine, give you that
Ethan Jones
Looking great Chloe Grace Mozzarella
Bentley Parker
I browse /pol/ too you stupid Lon haired faggot bitch. 4/pol/ isn't even fucking white, civic nationalist cockold fuck.
Lincoln Bailey
Keep coping, cucked degen boyo.
Joseph Carter
You look like some out of shape middle aged lady in the thumbnail desu. Same when I saw the full sized picture
Andrew Kelly
You must go back, you greasy beta fuck
Lincoln Flores
He sorta right. Why are you doing a split on a 3 day routine? You must have good genetics to have a 2 plate bench doing so little. You should get on a intermediate full body routine if you want to increase in strength if you wanna be aesthetic do a bro split hypo progam.
Jonathan Ward
>I wanted to ask if my program is any good Your routine is shit m8 >Fuck off your retarded and dont know what your talking about dumb anime weeb degenerate nigger trash piece of filth human waste K
Jack Phillips
Lmao this guy is larping as me, since I forgot about this thread.
Liam Cooper
kek, this one hundred percent
John Wright
Yeah all of this is some faggot larping as me. Sorry about forgetting about this thread.
There were some good answers too, so I guess I should look into an intermediate program? This one was something my old roommate was doing and it was made by his PT friend.
Evan Price
Is it really that bad? I know I've got a pretty wide ass. I guess it's the hair too, but the hair is going nowhere.
Nathaniel Turner
you look like a female wrestler imho
Liam Adams
if you're only able to workout 3 times a week you'd be better off doing a full body routine. Otherwise do 6x a week, work each muscle group twice a week. >day 1 chest, shoulders, triceps >day 2 legs, accessories >day 3 back, biceps >repeat
or do 5x a week and do two muscle groups twice a week and one muscle group once a week. Something like this would give you better results than what you're doing now.
Bentley Davis
you seem like a pretty nice dude. the other larpers were assholes. since you seem like a nice dude, we will be willing to help.
Nathaniel Johnson
Chloe ?
Dominic Long
They're just trolling you.
Carson Walker
im not, im just trying to keep homeboy over there from getting hit on by jamals
Lincoln Edwards
I've been considering doing more volume so I might just have to commit to it then. Do you think similar amounts of volume per session and those excercises rearranged would do? I'm thinking of doing more bench at least.
Josiah Watson
There's nothing wrong with 3 days a week. There is something wrong with doing the same exact workout every time though.
If you literally do the same workout every Monday/Wednesday/Friday though I STRONGLY suggest you switch up your lifts.
Instead of flat bench with barbell, do incline bench with dumbbells etc.
>The key is to shock the muscles, not get them used to the same routine. This kills gains.
Also, if you can, switch up days too. Like one week MWF then the next Tuesday/Thursday/Saturday would be good.
Aiden Wright
The only thing wrong with your routine is ever going to /pol/.
Luis Cox
DAMN, Chloe Moretz looks like THAT?
Hudson Martin
Nikolai, is that you?
Easton Hall
damn girl your a carpenters dream squat more.
Noah Nguyen
Pls be L O N D O N
Colton Reed
is this you???
Connor Ward
Gotta confuse the muscles, right babe?
Luckily I don't have to worry about this, my muscle suffer from the early symptoms of Alzheimer's so they can't remember jack.