Lets look at each other's routines, I'll start.
Workout 1 CHEST/TRI
Bench press, 3x8-10
Tricep extensions, two handed, dumbbell 3x10
Dips 3xfail
Dumbell Fly 3x10
Workout 2 BACK/BI
Bent over barbell rows, overhand grip 3x10
Wide grip pullups, 3xfail
Dumbell Bicep curls, 3x10
I have a torn ACl so no lower body for now, I do one workout each day, like this
A
B
A
B
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>not making your own program
Thanks
Hey my dudes, newfag to lifting here, doing my own version of sean10mm's stripped 5x5. Let me know if I'm going to majorly fuck myself over.
A:
OHP
Bent over rows
DL
Tricep pull downs
B:
Bench Press
Squats
Lat Pull downs
Barbell curls
xAxBxxA+Bxx
Anything wrong with this? Also - Any suggestions on exercises I can add when I get better? I use a home gym with squat rack, bench, bar, plates, adjustable dumbells, lat pull down, and an adjustable pull thingy that starts at the floor and can move all the way to like eye level.
Fuck, I meant xAxBxxA+B
I'm retarded.
Rate
PPL twice a week starting with legs, 3 relatively heavy days, 3 more volume days
Legs A:
>squats 3x5
>RDL 3x8
>leg extensions 3x12
>ham curls 3x8
>seated calf raises 3x12
>donkey raises 3x15
Pull A:
>pendlay rows 3x8
>weighted pull ups 3x5
>seated cable rows 3x8
>rear delt cable row 3x8
>ez bar rev curl 3x8
>barbell overhand finger curls 3x10
>ez bar curl wide 3x8
>ab wheel 3x15
Push A:
>flat bench 3x5
>ohp 3x8
>incline bench 3x5
>rope pushdown 3x8
>rear delt raise 3x8
> teacups (weighted side bends?) 3x12 each side
Legs B:
>front squat 3x8
>barbell glute bridge 3x8
>leg extensions 3x12
>ham curls 3x8
>seated calf raises 3x12
>donkey raises 3x15
Pull B:
>deadlift 2x5
>lat pulldown 3x8
>seated cable row 3x8
>rear delt row 3x8
>ez bar rev curl 3x8
>barbell overhand finger curls 3x10
>ez bar curl wide 3x8
>hanging leg raise 3x12
Push B:
>ohp 3x5
>dumbbell flys 3x8
>skull crushers 3x8
>rear delt raises 3x8
>ab wheel 3x15
If shits fucked up, let me know
That's a fuckload of exercises. How much time do you spend in the gym a day?
I'm still lazy don't judge
>tuesday
3x5 ohp
4x5 bench
3x8 DB bench
Pushups and triceps pushdowns
>Wednesday
Legs*
3x8 DB rows
3x10 reverse curls with drop sets
>Friday
Legs
Rear delt fly's
>Saturday
3x3 bench
5x3 push press
3x8 DB bench
Pushups and triceps pushdowns
>Sunday
Legs
25-30 chinups
3x10 reverse curls
Legs alternates between squats+Bulgarian lunges and deadlifts+power cleans
ABCABCx
Chest and Tri:
Bench Press 5x5
Cable Fly 5x10
Tricep Pulldown 5x10
Skullcrushers 5x10
DB Fly 5x10
Hex Press 5x10
Tricep Pushdown 5x10
Weighted Dips 3xFail
Back and Bi:
Diddly 5x5
Bent Over Rows (Over and Under) 5x8
DB Rows 5x10
Horizontal Lat Pull 5x10
Lat Pull Down 5x10
Preacher Curl 5x10
EZ Bar Curl (Over and Under) 5x10
DB Curl 5x10
Reverse Cable Fly 5x10
Legs and Shoulders:
Squats 5x5
Leg Press 5x10
Front Squat 5x5
BB Shrugs 5x10
Incline Bench Shrugs 5x10
Delt Raises 5x10
Leg Curl and Raise 5x10 each
Hip Ab and Adduction 5x10 each
Calf Raises 5x10
OHP 5x5
Diddly 1x5
Somewhere around 1.5 hours... I superset alot of the accessory work. But if anyone has any opinions on what to cut where, I'm all ears.
Upper A
Incline row 4x6
Incline bench 3x12
Overhead press 4x6
Flyes 3x12
Hammer curl 4x8
One-arm tricep ext 4x8
Lower A
Romanian deadlift 4x8
Squats 4x8
Weighted crunches 3x30
Lying leg raises 2x20
Upper B
Incline row 4x6
Incline bench 3x12
Lateral raises 3x12
Flyes 3x12
Concentration curl 3x12
One-arm tricep ext 3x12
Lower B
Romanian deadlift 4x8
Squats 4x8
Weighted crunches 3x30
Lying leg raises 2x20
Workout A
3x5 Squat
5x5 Bench Press
1x5 Deadlift
2x5-8 Dips
3x20m Farmer's Walk
Core Work
Workout B
3x5 Squat
5x3 Power Clean/Press
3x5 Pendlay Rows
3x5-8 Chinups
3x20m Farmer's Walk
Core Work
AxBxAxx
BxAxBxx
Once a week I do front squats instead of back squats.
Accessories: Back Extensions, Calf Raises.
Work outs start with 10 minutes cardio (A: Rowing, B: Biking).
Core Work is: Leg Raises, V-snaps, Planks, all 3xF
On off days I either swim or rock climb, except sundays.
After my workout I sauna.
Im trying to build a foundation for oly. Advice would be appreciated.
Blueboard/10
Also holy hell thats a lot of excicise
> 4 sets. 12,10,8,8
Lol just a few sentences into this program and its already dogshit
How long have you been lifting? I notice a lot of isolation exercises which could be replaced by just doing more compound lifts.
This is by no means bad, but it wouldn't be great for a relative newcomer (not saying you are btw)
>Diddly
The fuck is that?
A:
Close Grip Bench 3x4-6
Low Bar Squat 3x4-6
Deadlift 1x4-6
Weighted Chin Up 3x4-6
TBar Row 3x6-8
Weighted Plank 3x30-60sec
Hyperextension 3x10
B:
OHP 3x4-8
Hack Squat 3x6-8
Rack Pull 1x4-6
Yates Row or DB Row 3x8
Facepull 3x10-12
Curl 3x10-12
Weighted Plank 3x30-60sec
Hypertension 3x10
C:
Close Grip Bench 3x4-6
Low Bar Squat 3x4-6
Defecit Deadlift 1x4-6
Weighted Chin Up 3x4-6
TBar Row 3x6-8
DB Shoulder Press 3x8
Power Shrug 3x8
Curls 3x8
Weighted Plank 3x30-60sec
Hyperextension 3x10
AxBxCxx
That is some crazy fucking volume. Are you on roids? What are your lifts for o/b/s/d?
I've been lifting for probably around 2 years. Had a couple of multi-month long periods during that time that I did nothing, but when I was lifting it was SS. Been lifting pretty consistently for a year or so now, and a few months into PPL variations, this being current routine.
What if I am anti-war?
Push
Bench
OHP
Dips
Squat
Pull
Chins ups
Rows
pull ups
curls.
I'll day both in one day, with a rest day after, or one each day until I need a day off. I alternate 3x5 and 3x8-12 on antagonistic lifts.
Swap tricept pull downs with dips and ohp
Clean and easy
AxBxCDx
A:
Bench Press 3x5 or 5x5
Weighted Dips 3x7-9
Deadlift 3x5 or 1x5
Tricep Extensions 3x7-10
Anterior Deltoid Raise 3x8-12
B:
Weighted Parallel Pull-ups 3x6 or 3x7-9
Squat 3x5
Barbell Trap Raises 3x9-11
Bicep Curls 3x7-9
C:
OHP 3x5 or 5x5
Incline Bench 3x5
Deadlift 3x5 or 1x5
Lateral Deltoid Raises 3x8-12
Chest Fly 3x8-10
D:
Bench Press 3x5 or 5x5
Weighted Pull-ups (Wide Grip) 3x6 or 3x8-9
Squat 3x5
Pendlay Rows 3x5
Posterior Delt Fly 3x9-11
no comments?