Routine rate thread

Monday, Tuesday, Thursday, Friday

>Day 1: Power Upper
Bench 4x3-5
Incline DB Bench4x6-10
Bent Over Row 4x3-5
Lat Pull Down 4x6-10
OHP 4x5-8
BB Curls 4x6-10
Weighted Chest Dips 4x5-8
Cable Tricep Extension 4x8

>Day 2: Power Lower
Squat 4x3-5
DL 4x3-5
Leg Press 4x10-15
Lying Leg Curl 4x6-10
Calf Press 3x15

>Day 3: HT Upper
Incline BB Bench 4x8-12
Flat DB Bench 4x8-12
Pull Up 4x8-12
DB Row 4x8-12
Shrugs 3x12
Side Lat Raise/Rear Delt Raise (super set) 3x8-12
DB Shoulder Press 4x8-12
Incline DB Curl 4-8-12
Weighted Tricep Dips 4x8-12

>Day 4: HT Lower
Back Squat/Front Squat 4x8-12
DB Lunges 4x8-12
Lying Leg Curl 4x8-12
Calf Raise 3x15
Good Mornings 3x12
Hip Thrusts 4x10

I do forearms on upper days and abs on lower days when i finish my lifts and usually do 15-20 mins of cardio at the end.

MONDAY:
SUPINATED UTTER HEHEHAHA FUCKSHIT 9xF

FICKFUCK KEKKER GETTER HEAD SPLITTERS 6,5x34.5

MONGOLOID PUSH TRAVIS SCOTT REMIX 0.5 x F

AUTISTIC OVERKNEE BENCH LATERAL FLIES 100X5

phul

5/3/1 BBB

Day 1: Back

Deadlifts 4 x 10/8/8/Failure
Bent-Over Rows 4 x 12/10/10/8 (2 underhand/2 overhand grip)
Wide Grip Lat Pulldowns or Wide Grip Assisted Pullups 4 x 12-15 (Superset)
Straight Arm Pulldowns 4 x 12-15
Dumbbell Rows 4 x 15/12/10/10
Machine Rows 3 x 20
Hyper Extensions 2 x Failure
Day 2: Chest/Biceps

Incline Dumbell Bench Press 5 x 15/15/12/12/10
Smith Machine Bench Press 4 x 12/10/8/8
Incline Dumbell Fly’s 3 x 15/12/12
Cable Fly’s 3 x 15-12 (Superset)
Push Ups 3 x Failure
Barbell Curls 3 x 15 (Superset)
Reverse Barbell Curls 3 x Failure
Machine Preacher Curls 3 x 10-12 (Drop Sets on 2nd and 3rd) (Superset)
Hammer Curls 2 x 10-8
Day 3: Hamstrings/Glutes

Lying Leg Curls 4 x 15
Straight Legged Deadlifts 4 x 15-20
Standing Leg Curls 2 x 4-5 (Run the Rack/Drop Sets)
Reverse Hack Squat 4 x 15-20
Single Legged Glute Pushdowns or Glute Kickbacks 3 x 12-15
Day 4 Shoulders/Triceps

Dumbbell Lateral Raises 3 x 15
Dumbbell Shoulder Press (Superset) 3 x 12
Barbell Front Raise 3 x 12
Single Arm Cable (Rear Delts) 4 x 20/15/12/12
Upright Rows (Superset) 3 x 15/12/12
Rope Face Pulls 3 x 15/12/12
Machine Lateral Raises 3 x 15
Bench Dips (Superset) 4 x 12-15
EZ-Bar Skull Crushers 4 x 12-15
Reverse Grip Barbell Skull Crushers 4 x 8-10
Single Arm Cable Kickbacks 3 x 12/10/8
Day 5: Quads

Leg Extensions 3 x 15
Squats 2 x 8 (Heavy Sets) 6 x 10-12 (Lighter Sets)
Leg Press 4 x 40/30/20/10
Leg Extensions (Superset) 4 x 15
Standing Lunges 4 x 6-8

Opinions? Trying to really focus on the legs cause theyre my weak point.
also doing abs and calves every other day

wayyyyyy too much volume. You're doing well over 120 reps for some bodyparts each time you train them. Try to find something which has you training each bodypart more frequently, in a more economic way

Yeah doing less volume will do the trick just something i put together since i'm kinda sick of my old routine. So i'm still figuring this routine out

no I'm serious
my routine respects helms's recomandations

7/10 for you

8/10, no more because too much volume

...

Pls rate, my thread was mostly ignored

Saved this on one of these threads.
I need to know if I do only AxBxCxx, can I expect some gainz or is not enough ?
I can only train 3 times a week.

9.5/10
just a little to more 5*5 on press mouvement

What's everyone's thoughts on how to order Sheiko's program?

I just ran 29-30-31-32 and got some decent progression. My deadlift didn't increase as much as the other lifts percentage-wise, but it still increased.

chest/tri/should
BB bench
incline DB bench
DB flys
OHP
side lateral raises
DB shrugs
overhead tricep extension
tricep pushdown

Back/bi
deadlift
bent over BB rows
lat pulldown
ezburl curl
hammer curl

legs
squat
leg extension
calf raises (use smith machine and one of those meme ledges or some plates)

*twice a week

I do PPL split twice a week (6 days total)
also hit abs at the end of every workout (pretty lightly)
Also ignore the weight for most of it I have an autistic way of doing it

same poster
btw i do low rep progression with compounds (once I can do 3x5 i increase weight for the big 3 3x6 for rows/ohp)
for the other lifts I increase weight when I can do 3x10 or 3x8 depending on lift.
My weight values are low because its just the weight of the plates on one side (so for example deadlift 100 2x5 would mean 2x5 of 245 lb. DL)

Volume Day

5x5 Squat
5x5 Bench Press/OHP
1x5 Deadlift
3x10 Face-Pulls

Recovery Day

2x5 Squat
3x5 OHP/Bench Press
3xF Chin Ups
3x10 Back Extensions or Glute Ham Raise

Intensity Day

5RM Squat
5RM Bench Press/OHP
6x2 Power Snatch or 5x3 Power Clean
3xF Dips

Doing pic related and feeling great.

I've been noticing some gains on arms and shoulders. Granted I had never done isolations before.

Day 1:
Dumbell Curl 5x5
Barbell Curl 5x5
Dumbell OHP 5x5
Barbell OHP 5x5
Close Grip Lat pulldown 5x5
Close Grip Bench Press 5x5
Bench Press 5x5
Dumbell Bench Press 5x5
Day 2:
Bent Over Row 5x5
Lat Pulldown 5x5
Sqaut 5x5
Deadlift 5x5
Shrug 5x10
Situp 5x10
Abwheel Rollout 5x10
1 min skipping between each exercise

I'm new to this so if there is anything better I can add that doesn't require anything but a barbell or dumbells let me know.

Week 1 Heavy:

A
Box Squat 5×4-6
Floor Press 5×4-6
Pendlay Row 5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift 3×6-10
Weighted Plank 3×

B
Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s

Week 2 light: (
Flat Dumbbell Press 4x7
Incline Dumbbell Press 4x7
Cable Crossover 4x10
Seated Overhead Dumbbell Press 4x7
Standing Cable Side Lateral 4x10
Rotator Cuff Accesory

Barbell Deadlift 4x7
Overhand Chin Up 4x7
One Arm Dumbbell Row 4x7
V-Bar Pulldown 4x7
Face Pulls 4x10
Abs

Barbell Squat 4x10
45 Degree Leg Press 4x10
Stiff-Legged Deadlift 4x10
Lying Leg Curl 4x7

Barbell Curl 4x7
Tricep Pushdown 4x7
Standing Machine Calf Raise 4x10
Standing Dumbbell Curl 4x7
One-Arm Overhead Dumbbell Extension 4x10
Seated Machine Raise 4x10
Rotator Cuff Accesory
Abs

This is the new routine I'm doing with a lot of rotator cuff accessory work as my shoulders appear to be my bench press bottleneck.

Hopefully I can still get PRs, albeit not as fast as a pure strength without putting too much stress from bench on my rotator cuff.

Any critique would be nice, and yes the strength part was built from Alex novice programme.

>chest/bis
bench 2x6-8, 2x8-10
incline db bench 3x10
flies 1xf
barbell curls 3x10-12
preacher curls 1xf

>legs/abs
squat 1x10, 1x12, 2x6-8
calf raises 3xf
leg raises 2x15

>shoulders /tris
db overhead press 1x15, 3x6-8
overhead extensions 2x15
tricep rope extensions 1xf
facepulls 4x20

>back/hams
bw chinups/glute ham raises 3x bw (warmup)
stiff leg deficit deadlifts 2x8-10, 2x10-12
lat pulldown 1x8-10, 1 rest pause set with 12rm

Week A
Monday
3x5+ Press
3x8 Weighted Pull-up
3x5+ Squat
Hypertrophy/Accessory 2-3 super sets

Tuesday
Oly Lifting (cycling through 5RM, 3RM, Heavy Singles)
Hypertrophy/Accessory 2-3 super sets

Wednesday
3x5+ Bench Press
3x8 Pendlay Row
3x5+ Front Squat
Hypertrophy/Accessory 2-3 super sets

Thursday

Active Recovery
Friday
3x5+ Press
3x8 Weighted Pull-up
3x5+ Squat
Hypertrophy/Accessory 2-3 super sets

Saturday
1x5+ Trap Deadlift
Hypertrophy/Accessory 2-3 super sets

Week B

Monday
3x5+ Bench Press
3x8 Pendlay Row
3x5+ Front Squat
Hypertrophy/Accessory 2-3 super sets

Tuesday
Oly Lifting (cycling through 5RM, 3RM, Heavy Singles)
Hypertrophy/Accessory 2-3 super sets

Wednesday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Hypertrophy/Accessory 2-3 super sets

Thursday
Active Recovery

Friday
3x5+ Bench Press
3x8 Pendlay Row
3x5+ Front Squat
Hypertrophy/Accessory 2-3 super sets

Saturday
1x5+ Deadlift
Hypertrophy/Accessory 2-3 super sets

Essentially running a Grey Skull Lifting Program. For those not aware, it is essentially linear progression coupled with the "plus sets" of Wendler 5/3/1.

Upper Body lifts add 1kg per session, Lower Body 2kg per session. If you fail to achieve 5 reps on a plus set, reset 10%, round down to nearest half kilo and start climbing again.

Accessory is usually unilateral / sports specific work or some good ol' fashion beach muscle work.

I try to do 30 minutes of Z1 fasted cardio in the mornings on my Airdyne.

I'm doing ICF till I hit 1/2/3/4, then switching over to Oly.

ISHYGDDT.

Spread your work out more in to 3-4 days. Also, not a huge fan of anything more than 1x5 on the deadlift; especially considering the frequency of doing it more than once a week. But ymmv.

This looks good. Are you running a linear progression for the volume day?

Possibly the stupidest way to annotate weight on the bar.

No rest days

>Just fuck my shit up

How retarded is this routine for a beginner who needs to lose weight?

It's AxBxCxx. Each pair is a superset. Start at 10 reps, week 2 is 11, week 3 is 12, then increase weight.

Workout A:
Planks 3x20+sec
V-Ups 3x20

Crossovers 3 sets
Push-Ups 3 sets

Split Squat 3 sets
Full Squat to Press / Thrusters 3 sets

Treadmill Walk, 15% incline, 7+ minutes

Workout B:
Leg Raise 3x10
Back Extension 3x10

Lat Pulldown 3 sets
Reverse Grip Row 3 sets

Romanian Deadlift 3 sets
Glute Bridges 3 sets

Treadmill Walk, 15% incline, 7+ minutes

Workout C:
Planks 3x20+sec
V-Ups 3x20

Lateral Raise 3 sets
Reverse Flyes 3 sets

Triceps Rope Pushdown 3 sets
Spider Curl 3 sets

Treadmill Walk, 15% incline, 7+ minutes

Hey did you steal my routine bro?

A
Squat 3x10
Bench 3x5 (High weight)
Row 3x5
Dips 3xF
Pull-ups 3xF
Core work

B
OHP 3x5
Deadlift 2x5
Bench 3x10 (lower weight)
Chin-ups 3x10
Pull-ups 3xF
Core Work

AxBxAxx
BxAxBxx

Work outs start with 10 minutes cardio.
Core Work is: Leg Raises, V-snaps, Planks, all to failure x3
Supplemented with: Rack pulls, Calf Raises, Face pulls.
On off days I either swim or rock climb.

need opinions...

Yo my dudes, I'm in need of some serious help. Take a look at this pic. This is me at 0, 6, 12 and 18 months of Stronglifts. I know you're not supposed to do the program for that long but I've been too busy to look up an alternative, which is why I'm here now.

My life has been a stressful mess for the past few months and I've been sort of doing SL on autopilot. Basically the only change in these pics from 12 to 18 months is me getting whiter (and blurrier). I've been doing SL after work and most of the time I have no energy or motivation. I keep having to deload and I'm getting of sick of it. I still have terrible numbers (Squat 165, for example) and basically none of my lifts have gone up since the 12 month mark except my bench (185) and my OHP (125). I have also stopped deadlifting completely because I injure my back every time I do it. My form has been checked and rechecked but bad backs run in my family and I think I'm probably destined for hernia city. In addition to SL, I have also added pullups/dips, planks, back extensions and cardio to my program. It's getting to be a pretty cumbersome routine, especially when I fail sets and have to take a lot of rest.

Anyway, I'm getting desperate and depressed and I need a change. I need a new program that I can do in three sessions a week. What do you guys suggest?

I'm 5'11, 165 lbs, by the way. I have no idea how I would go about making my own program. I'm mostly looking to look better physically I suppose, but I wouldn't mind getting stronger as well. I can post a more "flattering" pic if you guys need. I don't know why I chose this autistic pose when I started out but now I'm stuck with it for comparison purposes.

this is the worst routine i have ever seen

>sheiko
you fucking madman (i really liked #37, #30, #32 but it really depends one weight height and environmental factors)

oh lord imma getting flashbacks o'texas

Need some help adding volume to this PPL routine, I'm starting a cycle.

Number shown is sets, I do 5 reps on compounds and 12 on accessories.

I just joined the gym and got my routine handed to me today. It's a daily one.

Reverse Lunge 3x10
Standing Shoulder Press 3x10

Tempo Push Up 3x10
Bench Reverse Rows 3x10

Goblet Squat 3x10
Standing Leg Curl 3x10

Crucifix x4 (10 seconds)
Plank x4 (15 seconds)

Treadmill 10 mins
Rower 10 mins
Bike 10 mins

When are my gainz gonna come in lads?

AB

A:

Bench 3x5
Legs (used to squat 3x5 but back pains so now doing shitty machines)
Barbell row 3x5
Pulldowns 3x10
Chest flies with cables 3x12

B:

Military press 3x5
Deadlift 1x5 (warmup with 2x5)
Lateral raises 3x10
Facepulls 3x10
Skullcrushers 3x10
Barbell curls 3x10

I've hit a wall in strength I feel like. Should I switch things up?

If so, how? Go 5x5? Take up a new routine entirely? Also not being able to squat fucks up my strength I feel like.

>daily

what the fuck

just go SS if you're a beginner. seriously.

it was given to me by a guy who works at the gym

ok so you're trolling funny haha I'll kill you next time I see you

....but it was

...

Day 1: Upper Power
Barbell Bench Press3-4 sets, 3-5 reps
Incline Db Bench Press3-4 sets, 6-10 reps
Bent Over Row3-4 sets, 3-5 reps
Lat Pull Down3-4 sets, 6-10 reps
OHP 2-3 sets, 5-8 reps (alternate with dumbells)
EZ Bar Curl2-3 sets, 6-10 reps
Skullcrusher2-3 sets, 6-10 reps,
Weighted pullups 2x5, 3rd set to failure
2-3 abs routine 2-3x15

Day 2: Lower Power
Squat 3-4 sets, 3-5 reps
Deadlift 3-4 sets, 3-5 reps
Leg Press 3-5 sets, 10-15 reps
Leg Curl 3-4 sets, 6-10 reps
Calf Exercise 4 sets, 6-10 reps
2-3 abs routine 2-3x15

Day 3: Rest
Weighted pullups 2x5, 3rd set to failure

Day 4: Upper Hypertrophy

Incline Barbell Bench Press3-4 sets, 8-12 reps
DB Flye 3-4 sets, 8-12 reps
Seated Cable Row3-4 sets, 8-12 reps
One Arm Db Row3-4 sets, 8-12 reps
Db Lateral Raise3-4 sets, 8-12 reps(alternate with arnold press)
Seated Incline Dumbbell Curl3-4 sets, 8-12 reps
Cable Tricep Extension3-4 sets, 8-12 reps
Db shrugs 4 sets 10 reps
2-3 abs routine 2-3x15

Day 5: Lower Hypertrophy

Front Squat 3-4 sets, 8-12 reps
Barbell Lunge 3-4 sets, 8-12 reps
Leg Extension 3-4 sets, 10-15 reps
Romanian Deadlift 3-4 sets, 8-12 reps
Seated Calf Raise 3-4 sets, 8-12 reps
Calf Press 3-4 sets, 8-12 reps
Weighted pullups 2x5, 3rd set to failure
2-3 abs routine 2-3x15

what are you guys doing with MY routine

looks good senpai

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

straight off google. rate me

P/P/L/P/P/L/rest

Rate my routine, please.
I do a modified 5 3 1
OHP, Barbell Row, Bench press, Rack pulls.
I want a thicker back but also strength. I don't do squats because i dont want to.

My PPL variation

Whole body routine

Workout A

Squat 3x5
OHP 3x5
Cable Row 3x5
Weighted Dips 3x8
Barbell Biceps Curls 2x10
Hanging leg raises 3x8

Workout B

Deadlift 1x5
Bench Press 3x5
Pull Ups 3x8
Lateral Raise 2x10
Triceps Extension 2x10
Planks 3x1.5min (1 each of front, left, and right)

Spread over two weeks as follows:

Monday: A
Tuesday: 5k run
Wednesday: B
Thursday: 5k run
Friday: A
Saturday: nothing
Sunday: 10k gentle run

Monday: B
Tuesday: 5k run
Wednesday: A
Thursday: 5k run
Friday: B
Saturday: nothing
Sunday: 10k gentle run

+ Stretching erryday

Goals: improve general fitness, flexibility, and dad-strength

Age: 38, Height: 5'11", Weight: 75kg

5'11 and 165 lbs is light. Eat more first, 500 calorie surplus will help a lot. Try a 3 day PPL. Day 1 do push and legs, day two pull and legs, dsy three push and legs and then switch push and pull for second week.

For back, try rack pulls. I find it to be less pain and can help the traps a lot.

...

>ABCDxABCD

the fuck

I'll look into that. Thank you.

Day 1:
Front Squats 3×5
Good Mornings 2×10
Calf Raises 3×8 w/slow eccentric
Tibialis Anterior Raises 3×8 slow eccentric
Ab rollouts 3×15+
Vacuums 3×20 secs.
Day 2:
Incline Bench 3×5 (light, to pre-exhaust)
Flat Bench 4-5×5 heavy
Pullovers 3×10
Front Delt raises on incline bench 2×12
Pushups 2×15+
Russian Twists 3×15
Day 3:
Deadlifts 3×5
Face Pulls 3×10
Rear Delt Raises 2×12
Farmer's Carries 3×~60 ft. (whatever the length of my gym is)
Reverse Curls 2×10
Curls 3×8 w/slow eccentric
Finger Curls 3×10
Calf Raises & TA Raises like Day 2
Day 4:
OHP 3×5
Lateral Raises leaning on bench 2×failure
OH Tricep Extensions 3×8
Up and Overs 2-3×failure
Oblique Crunches 3×15+

My shoulders and calves don't wanna grow, hence all the volume

Wokout A

Squat 3x5
Bench 3x5
Barbell Row 3x8
Face Pull 3x12
Dumbbell Curl 3x10

Workout B

OHP 3x5
Deadlift 3x5
Weighted Chin ups 3x8
Weighted Dips 3x8
French Triceps Ext 3x10

AxBxAxB...

This a joke right?

don't forget to roid :^)

Monday
Squat 5x5
Overhead press 5x5
Deadlift how ever many i feel like doing

Wednesday
Squat 5x5
Bench 5x5
Barbell row 5x5

Rinse, repeat

30 minute walk w/ intervals
5x10 squats
5x10 lunges

Bi/Tri
Hammer Curls 4x10
Overhead Tricep Exension 4x10
Seated Curls 4x10
Dips 4x10
Rervese grip curl 4x10
Tricep Pulldown 4x10
Abs in between each workout
End with 20 mins cardio

Back/Chest
Bench 5x5 increasing by 10
Deadlift 5x5
Pec Fly 4x10
Cable Row 4x10
Seated Press/Incline Press 4x10
Lat Pulldown 4x10
Abs between lifts after deadlift
Top off with 20 mins of cardio

Shoulders
Shoulder Press 4x10
Alt Delt Raises 4x10
Barbell Lever 4x10
Shrug 4x10
Upright Row 4x10
Rear Delts 4x10
Abs between lifts
Top of with 20 mins cardio

Legs
Squat 5x5 Increasing by 10
Calf Raises 4x10
Leg Press 4x10
Leg Curl 4x10
Leg Extension 4x10
Small Ab workout
Top off with 15 mins on stair master

Every other day

Workout A

Box Squat 3/5×4-6
Floor Press 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s

Workout B

Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s

Week 1 ABA
Week 2 BAB

Its a full body routine for 3x a week.

This is great.

I got this entirely from someone else

All exercises in brackets are a week 2 variation, to give some variety and optimize muscle growth.

Exercises with +'s are compound movements and should be no more than 5x6 imo. Accessory exercises should be around 5x10-15

HERE WE GO!

CHEST

+Incline bench (+flat bench)

Decline db press (incline db press)

Incline dumbbell flys (cable flyes)

Db pullover

Finish off with 5x sets of decline push ups to failure.

BACK

+Deadlifts (+Bent over row)

+Weighted Wide grip pull-ups (+Weighted chin ups)

Db row (wide grip cable pulldown)

One hand cable row (straight arm pulldown)

ARMS:

+Weighted dips

Db kickback (skullcrushers)

Rope pulldown (overhead db arm extension)

+BB curl

Reverse grip BB curl (Hammer curls)

Concentration curls (preacher curls)

LEGS (2X A WEEK)

+Squats (rotate between high bar, low bar and front squats to hit your legs from all angles and ensure even development.)

Db lunges (BB lunge)

Leg extension (+leg press)

Lying or seated hamstring curl (+RDL's)

Seated and standing calf raises

Calfs are a problem area for most, until very recently I was the same. Do the following and they will grow:

50 rep sets with light weight. Rest for 60 secs. Super set with standing calf raises and repeat 5x. Focus on squeezing the calf at the top of the movement and don't 'bounce'. Control your descent and explode up.

note it's important to do both seated and standing variations of calf raises as they work different calf muscles. Standing hits the gastrocnemius and seated works the soleus.

SHOULDERS + CORE:

+Overhead BB press (+seated DB OHP)

Upright rows (face pulls)

Lateral db raise (cable lateral raise)

Front db raise (cable front raise)

Bent over db lateral raise (bent over cable lateral raise)

Ab wheel

hanging leg raises

Weighted plank.

Is this a good routine to get thicc?