6x50 pushups and 6x20 chinups throught the day, 6 days per week 2x burpees every 3 seconds until I take longer than 3 seconds/burpee Conditioning work (basically HIIT) on Wednesdays and Saturdays
The + connotes a set done to failure. I'm doing a modified version of Greyskull and I like it so far.
Liam Perry
>2 to 3 exercises per muscle >3x12 >PPLPPLx >DBs only You know, generic ppl shit.
I'm looking into PHUL routine, but I'm not digging the upper hypertrophy days. This is it: Incline Barbell Bench Press 3-4 sets, 8-12 reps Flat Bench Dumbbell Flye 3-4 sets, 8-12 reps Seated Cable Row 3-4 sets, 8-12 reps One Arm Dumbbell Row 3-4 sets, 8-12 reps Dumbbell Lateral Raise 3-4 sets, 8-12 reps Seated Incline Dumbbell Curl 3-4 sets, 8-12 reps Cable Tricep Extension 3-4 sets, 8-12 reps Any other good U/L routines? Are you a beginner, OP? If you have the time, I'd recommend you a PPL routine. Otherwise do pull-ups instead of chin-ups (if/when you are able to), and weighted ones when you can. You should add accesories for bodyparts that you want gains for, or if you have trouble progressing in any of the lifts. I'd suggest some calf work because there's no exercises that hits them even indirectly in your routine. >inb4 squats for calves Even though you're hitting your hammstrings with Deadlifts, you may add some leg curls or romanian deadlifts if you like. You'll probably stall on your OHP sooner than in the other lifts, so I'd suggest adding seated db pressed, and/or arnold press. Anyway, in your squat days you could add most of your accesories since abs can be done at the end of the session without a problem. What's your HIIT work? I want to step up my cardio game, since it's getting kinda boring. Why no barbells tho You could go for some curls and triceps extension. Wtf do you mean by kneeling arm rows? Do you go for a straight hour of cardio, no rests? Besides the 5x5 on the deadlifts looks really similar to SS; do you also alternate de bench press and overhead press? It's ok enough
Blake Rogers
My HIIT is really simple shit that I just do for time. On Wednesdays I drive my car out to a large open parking lot and push it from one end to the other and back while in neutral. On Saturdays, I do a drill I learned from a buddy where I dead sprint for five seconds, land prone as fast as I can without hurting myself, wait five seconds, then spring another five. I repeat the two phases so I run a set distance back and forth a few times for time.
Daniel Barnes
Bench Press 3x5 DB Bench 3x10 Incline DB Press 3x8 Decline DB Press 3x8 Dips 4x8 Flat Flyes 3x12 Incline Flyes 3x12 Decline Flyes 3x12 Military Press 3x5 Rotator cuff work Shoulder Flyes 3x12 Lateral Raises 4x8 Upright Rows 4x8 Front Raises 3x8 Rear Delt Raises 3x8 Skullcrushers 3x10
Just got back from this, chest/shoulder day. My collar bones hurt like a motherfucker during dips, any tips?
Hudson Flores
If your lifts are shit then it won't work like it would I'd you where already over 1/2/3/4 or established powerlifter 8/6/3 Will work better for intermediate lifers
Monday Overhead Press 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight Pullups 5x15 Dips 5x10 Dumbbell shrugs 5xfailure Lateral raises 5xfailure
Tuesday Deadlift 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight Good Mornings 5x15 Hanging leg raises 5x10 Crunches 5xfailure Oblique crunches 5xfailure
Thursday Bench Press 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight Dumbell bench press 5x15 Dumbell Row 5x10 Lat pulldowns 5xfailure Incline Bench 5x10
Friday Squat 3X5 sets of increasing weight then sets of 3/2/1 heavier weights doing 1xfailure at my heaviest weight, Then 5x5 of moderate weight Leg Press 5x15 Leg curl 5x10 calf raises 5xfailure Leg extensions 5xfailure
Is this okay? or am I over training? I used 3/2/1 triumvirate as the base and added some isolation and cardio.
Charles Howard
what the fuck is this thread
Nolan Stewart
>Why no barbells tho Expensive bra, homegym for lyfe
Also, fairly overrated. A set of DBs lets you do a lot more than a BB with weights.
Jose Cruz
over training isn't a thing but your routine is ridiculous >Day1 shoulders back, tri / chest, traps, shoudlers >Day3 bis, WRISTS??, WRISTS??, back, bis, calfs, cardio >day 4 chest, chest, back, back, chest
it's all over the place.. you exercises 7 days a week and you accomplish less than if you just did a 5-day and a day of cardio
Samuel Price
going for marines and my ssgt gave me this bs but i gotta try >monday foam roll 5 min, 1 set box jobs 20, leg raises3/20, barbell squats 5x5, russian twist 3x20, barbell hip trust 3x12, in and outs 4x15, calf press 4x12, windhseild wipers 3x15, 1 hour run wlk jog, 40 stationary squats 4 more calf raises >tuesday 30 minute bike, lat pull down 4x15, pull ups 4x20, cable pulls 4, bent over 4x15, back extension 4x20 >wednesday 45 minute stair master pushups 3x20, bench press 3x20, chest flys 3x20 >thursday 15 minute jog, 20 sets of sprints, entire core workout i dont want to write, squats pull ups and lat pull down and dips >friday, 30 mintue run, curls 4x20, tricep rpess 4x20, dumb bell curls 4x20, dips 4x20, cable curls 4x20 >saturday i get to fuck my gf for cardio and do 100 crunches and 50 pushups >sunday i can suck my own cock for stretches and rest finally before i rape myself monday. >tuesday
Jack Lee
same dude i did this for one week so far and idk which is worse moday or the 45 minutes on stair master.
Noah Ross
Progress, user. Progress.
Brandon Cruz
Well the idea was to hit body parts that are not included in the program at least twice a week. Also I include three days of cardio because I want to get better at running. What would you suggest with this in mind?
Carson Lewis
Barbells and plates are cheaper than dumbbells pound for pound
Twelve 45s, two 25s, two 10s, two 5s, two 2.5s, and an Olympic bar is cheaper than dumbbells from 10 to 120.
Caleb Long
Looking for help finding a good hypertrophy PPL. Plateaud at my current level of strength and kind of mentally drained from it, so looking to get aesthetic for a while before returning to strength.
Any suggestions on an aesthetic routine? I've been suggested "A PPL of some kind", but nothing specific. Other suggestions also welcome.
Elijah Taylor
Do a beginner program. You might fuck your progress. Stick to six exercises Max.
James Gutierrez
>bench press 3x20
Correct me if I'm wrong but wouldn't less reps replaced with additional weight be a better workout. Maybe add two sets and have 5X10,8,6,5,3. And go up say 10% each time.
Joshua King
thats what i thought but ssgt told me to try it and ill be honest it tuckers me out. probs gonna give it a month though before i switch to graduated workouts, but i definetly felt it when i was doing it.
>MFW on the last rep and wanna let go to crush my windpipe and die
Blake Ross
>Twelve 45s Oh baby.
Hudson Bell
No. Progress has been fairly linear. I'm not gonna change anything until stuff stops working.
Out of curiosity, what are you benching with you do 3X20. I did 135 for a single set of 20 the other day and about died. Also, just saw you're joining the marines. Good luck with that! I'm headed for the army. I wonder how much of Veeky Forums is only here because of the military?
Connor Martinez
lol i used to do b and pol but now i mostly do fit nowadays. but for me i have to pump out 3 sets so depending on how i feel i swing between 115 and 125, but first time i did 135 i attempted and realized my mistake on the other two sets.
>mfw i couldn't barely got 12 reps at 135 on the 3 set
Gabriel Jenkins
Bump
Jace Hill
Found this routine online, seems to be a popular PPL:
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5 Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5 Incline Barbell Bench Press: 3x5 Dumbbell Side Lateral Raise: 3x10-12 Rope Pushdowns (circuit machine): 3x10-12 Overhead Dumbbell Extension or similar triceps exercise: 3x10-12 Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5 Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10 Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10 Face-pulls: 3x-10-12 Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12 Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6 Leg Press (optional if already doing above squats): 3x8-10 Leg Extensions (circuit machine): 3x10-12 Hamstring Curls (circuit machine): 3x10-12 Standing Calf Raises (circuit machine): 5x10-12
Raaaaaaaaaaaaaaaaate, maybe add Deadlifts to pull day?