Post your gym routine

(Warming up)
10 minutes sprint
3x25 pushups
3x25 sit ups
2x5 pull ups
3x14 leg press

(Monday)
Chest focus

(Wednesday)
Ab focus

(Friday)
Leg focus

what the fuck is that bitch doing, thats not how you squat

>you didnt actually post your routine

>your doing some even worse form of brosplit

are you mentally disabled op?

It's a sumo squat. It works your glutes and thigh abductors more than regular squats. I don't like it though, looks like it would fuck up your joints.

>Chest, Ab, Leg Focus
>OP sits crosslegged and concentrates his autistic power to grow his muscles

Why is your warmup so extensive? How much time do you spend at the gym?

Guys I want to start with a routine involving bodyweight and dumbells and I came up with this. Can anyone give me some input on what to improve?

Cardio + dynamic stretching before every workout.

Day 1:
Squats: 3 x 12

Side Leg Lifts: 3 x 20

Planks: 30-60 seconds

Pushups: 3 x 12

Crunches: 3 x 12

Leg Raises: 3 x 12

Dumbell Curls: 3 x 12

Arnold Press: 3 x 12

Front Shoulder Raises 3 x 12

Lateral Shoulder Raises: 3 x 12

Calf Raises: 3 x 12


Day 2:

Dips: 3 x 12

Horizontal Pulls: 3 x 12

Pullups: 3 x 12

Lying Hip Extension: 3 x 12

Dumbell Goodmornings: 3 x 12

Lateral Dumbell Rows: 3 x 12

Bent Over Rows: 3 x 12

French Press: 3 x 12

Calf Raises: 3 x 12

Static stretching after every routine.

I finish work out within 30 minutes and continue to train 30 minutes more

So in all its a 60 ish workout

I would do it every two days

So for ex: mon - wed - fr (sat& sun rest)

After 4 weeks switch it to: tue - thu - sat (sun&mon rest)

Start eating protien rich foods. Avoid at all cost: sugar & skimmed milk products!

Foods like: meat - full non flavored yoghurts - eggs

>ab focus

Fucking retard, kindly blow your motherfucking brains out immediately

3-day routine. Cant squat or leg press due to hip impingment, so I am making due.

Monday
>OHP: 5/3/1 +AMRAP
>DB bench: 5 x 10
>Chinup: 5 x 10
>leg extension: 4 x 10
>leg curl: 3 x 20
>DB hammer curl: 4 x 10
>Rowing machine

Wednesday
>Deadlift: 5/3/1 +AMRAP
>BB row: 3 x 8
>Incline DB bench: 4 x 12
>Lateral DB raise: 4 x 12
>Calf raise: 3 x 20
>Rope pushdown: 3 x 15
>rowing machine

Friday
>BB Bench: 5/3/1 +AMRAP
>OHP: 5 x 10
>Romanian Deadlift: 4 x 8
>Pullup: 5 x 10
>Leg extension: 3 x 20
>Bicep 21s x 3
>Rowing machine

I have hip impingement too and squat is my best lift. youre just making excuses lad

narrow your stance to take pressure off hips

squatting highbar narrow stance is what gave it to me. Low bar is scientifically better but still troublesome.
squat is my best lift as well but I went to a physiotherapist a week ago and said that I shouldn't squat for the next month or two while it heals.
excuse me if i listen to someone who knows what they are talking about over a person who probably doesnt even lift on an anonymous sheep-shearing forum.

*significantly

there is no such thing as a sumo squat

>my injury is exactly the same as your injury

lmao @ u cuck

Name of this baby batter beezlebub?

>an entire day on abs

Jesus Christ what the hell, has the brosplit meme gone too far?

doctors always err on the side of caution and physiotherapist are usually quacks unless they specialise in treating athletes

if you dont take the join through the range of motion during recovery, then it will be worse after. dont squat heavy until it heals, but dont quit squatting all together

t. someone with hip impingement who dislocated his hip mid squat and is now back squatting 4pl8

most sports injuries will get worse in you stop doing the movements entirely. most doctors dont look at it from the perspective of someone who wants to get back to their sport, they just want them to "get better"

I am stretching the ROM every day.
I still deadlift and am doing some leg workouts to keep up the strength.
It initially started in january, and I just thought I would do the motion until it healed, but it never did. I will probably wait about a month before I start squatting again, just to be safe.

I love working out and being strong; but it defeats the iniital purpose of working out if my body is in worse shape.