Hey, just feel like posting my routine and asking for input, so this might as well be a routine thread. Post current stats and how long youve been doing it too.
Monday (chest, tris) -5 sets of 3 to 5 reps of flat dumbbell press -3 sets of 6 to 8 incline bench press -3 sets of 8 to 10 weighted dips -3 sets of 8 to 10 flyes (mostly for the nice finishing pump) -a final set of as many pushups I can do (normally 15 to 20 after the above)
Wednesday (back and bis) -5 sets of 5 reps deadlifts (first two are warmup) -3 sets of 8 to 10 reps weighted pullups -3 sets of 8 to 10 reps dumbbell curls -3 sets of 8 to 10 reps cable or dumbbell flyes (interchange every now and then)
Friday (legs and abs) -5 sets of 5 reps squats (first 2 warmup) -3 sets of 10 reps calf raises -3 sets of 8 to 10 reps incline weighted situps -one plank as long as possible -sometimes finish off with some forearm stuff, deadhangs or farmers walks
Besides that, just cardio on the off days
Stats: - dumbbell press 85lb each hand - deadlift 275lb (just started again after doing rack pulls for a long time) -squat 245lb
Any other weights feel free to ask, and yea I include the bar. Ive always felt like it should be included since its still weight that youre lifting. Been working out for about 3 years now, on and off because i travel to work regularly and finding a gym can be difficult. Been doing this particular routine for just about 3 weeks
Doing pic related for the moment. I've tried doing the Hepburn method for all the main 4 before hand but that was making the sessions too long (>1h20).
Anyways, feels great. Usually do either face pulls or hanging leg raises in rest pauses. Hope this will suffice for shoulders and abs assistance.
Henry Peterson
Oldfag here, need to lighten up so I'm doing a slightly modified Daniel Craig workout:
Every morning: 20 minutes yoga 3 mile jog
Mon/Fri (light weight aerobic circuit): 3 circuits of Clean & press x 8 Chinups x 10 Weighted step-ups x 10 Incline pushup x 20 (Friday: Bench press x 12) Dips x 15 Hanging leg raise x 15 (Monday: BB 21s)
Tuesday: DB bench press 4 x 10 Cable fly 4 x 10 Weighted dips 3 x 10 Tricep pushdown 4 x 10 L sits 3 x F
Wednesday: Squats 4 x 8 Calf raise 4 x 10 Box jumps 4 x 10 DB OHP 4 x 8 Battle ropes 3 x 60s / Ab roller 3 x 15 SS
Thursday: Pullups 4 x 10 Snatch grip DL 3 x 8 Cable row 4 x 8 DB curls 4 x 8 Reverse grip BB row 3 x 10
Saturday: 45 minutes swimming
Sunday: Rest
Aiden Powell
Hope you're getting enough protein to support that 3 mile jog.
Also for anyone else here, MONDAY IS FUCKING CHEST DAY.
What's your calorie intake per day? 3 days per week seems to work for some people, but I have to go 5 to stay toned. Might actually cut calories and to 3 days per week.
Robert Ortiz
>Hope you're getting enough protein to support that 3 mile jog. I'm on dat manlet time so all I need is an extra 25g and I'm covered. I have BCAA before my run and either mix a scoop of whey with my oats or eat a protein bar with breakfast and I'm set.
>Also for anyone else here, MONDAY IS FUCKING CHEST DAY. I love how normalized this is and I deliberately programmed my workout schedule to avoid fighting for the equipment associated with bro split days.
Justin Gomez
This is my custom ass routine for beginners (aka me)
2.5 per session on upper body lifts and 5 for lower Maybe more for deadlifts
Critique?
Austin Brown
Im 20, 6 foot. Intake is about 2500 which is my maintenance but i live a very busy lifestyle so its tough to choose what i eat sometimes. Planning to cut carbs and run more through the summer
Blake Bell
>Also for anyone else here, MONDAY IS FUCKING CHEST DAY. Training the most popular lift (bench) on the day the gym is most full of normies.
It's like you don't even want gains.
Nolan Jackson
G T I T S F O R
John Cox
It's the proper way to start the week bro. > dat manlet time Wut? Is this a new meme? Either way, you're probably burning actual muscle when running. Literally does nothing for you. Want to burn fat? Stair steppers keeping your heartbeat between 125-140BPM for 30-45 minutes.
See what I said above about running. You will end up burning muscle if your diet isn't 100% on point (which it never is). I live a busy lifestyle too but my cardio amount reflect on my calorie intake.. if that makes sense.
Do you want a flat chest while everyone else is pumped up?
Dominic Cox
Yea, stair steppers sound interesting, idk. Ive never been too lean, but i think its mostly because i have a hard time keeping total control of my diet
Matthew Phillips
>Do you want a flat chest while everyone else is pumped up? > implying I even go to the gym mondays
Austin Robinson
Day A 3x5 heavy squats 3xfailure weighted chinups 3x heavy farmer walk 2x5 deadlift Variation jump rope
Day B 100 meter dash x 5 Varius calisthenics
Day C 5x5 squats 5x5 bench 3x8 bent-over rows 3x5 deadlift
ABCxABCx
Lucas Brown
Bump
Jace Adams
I made this in Excel. Plate math cause I'm literally retarded. It's just PPLPPLX though.
Wyatt Sanders
So retarded I didn't even post my own version.
Christopher Taylor
I just hurt my back thinking i could do chin-ups with proper form when in fact I am retarded and 100 % DYEL, so I'm gonna start Scooby's beginners program:
Mon, Wed, Fri: >15 min cardio >15 min as many crunches as possible, as many pushups as possbie, as many pull-ups with a chair as possible, 60 sec rest, repeat
Other days >30 min cardio
Evan Thomas
Bumpo
Joseph Peterson
xABxCDx
Upper Power - 3x5 Bench 3x5 Inc. DB Press 3x12 Bent Over Row 3x5 Lat pull down 3x12 OHP 3x5 Chin Ups 3xF Face Pulls 3x12
Lower Power - 3x5 Deadlift 3x5 Leg Press 3x12 Front Squat 3x5 Hack Squat 3x12 Calf Raise and Shrug SS 3x12 Planks 3xF Ab Wheel 3x12
Lower Hyp - 3x12 Squat 3x5 Romanian Deadlift 3x12 Leg Curl 3x12 Hip Thrust 3x12 Planks 3xF Hanging Leg Raises 3xF Ab Wheel 3x12
Jordan Carter
Heavy squats + deadlifts, then sprints, and then squats and deads again, three days in a row twice a week? you don't think you're overdoing something a lil bit?
Three times a week, AxBxAxxBxAxBxx etc. Cardio is 5km bike to and from gym, uphill one way :^)
r8&88
Bentley Smith
bump
Lucas Morgan
what do you think about doing light maxes before the workout sets? My actual workout would be: A: working up to 90-95% 1RM then 3x8 for squat and bench pendlay rows 3x8 curls 2x8
B: working up to 90-95% 1RM then 2x5 for deadlift and 3x8 for OHP chin ups 3 sets to failure something for abs
Joshua Flores
What do y'all think about this routine? 5kg per week on lowerbody/2.5kg per week on upperbody
Ethan Sanchez
Anyone have a good routine that can be done with only a pull up bar and dumbells?
Sebastian Harris
how heavy are the dumbbells?
Cooper Garcia
adjustable, each up to 40, but I can buy heavier If I get to that point
Ayden Perry
Rolling for daily push ups
Anthony Reed
God dammit
Hudson Powell
I've been doing ICF for a few weeks now. I'm wondering about changing it a little so that I hit my arms more often as I think they're falling behind & I want bigger arms.
>Day B >Squat 5x5 >OHP 5x5 >Bent over rows 5x5 >Close grip bench 3x8 >Curls 3x8 >Hyperextensions 2x10
AxBxAxx BxAxBxx
I want to move the curls, close grip bench and pushdowns to a different day, let's call it C, and go
ACBCACx BCACBCx
Or have the rest day somewhere else, basically hitting arms 3 days a week.
Thoughts?
Camden Carter
Bump
Chase Ortiz
switch to incline db curls, db close grip bench, and add dips on day b (3x12) and pull ups (to failure) dont add a day c that's retarded. i really only isolate my biceps and triceps twice a week each and have noticed improvments. the quality of your reps is probably shit and you are probably just flailing your arms around.
Jaxon Reed
pull ups on day a*
Hudson Smith
What's the best 4 day routine after SS?
Bored of SS and have disproportionate squat compared to other lifts
William Ross
I'm doing Hepburn method as posted here , I enjoy it very much. Another good choice would be candito lp I think.
Jaxon Evans
Do PHUL
Ayden Rogers
Looks boring af What about PHUL?
Gavin Johnson
Just saw that LOL
Ethan Allen
Well, I rather do few exercises for many heavy reps than doing lots of exercises for light or medium reps, but ymmv. Phul is good too.
Adrian Morgan
Cool thanks. Everything I do is with a barbell right now, should I switch normal bench and rows to dumbbell instead?
Angel Reed
And shrugs
Ryder Kelly
>run a fuck ton, do hillsprints too >At least 100 push-ups errday, chest hits floor and all the way up, varied progressions >3x a week do 100 pullups, 200 situps, 3 sets of 21s, and either a fuck ton of Archer and diamond push-ups or a deck of cards of normal push-ups >Don't eat enough Still getting shredded abs, wide shoulders and a nice chest. Need to eat a lot more and stop running so much tho, thinking of taking it down to 3 5ks a week and 2 sessions of hill sprints. Don't pay for a gym aswell, which is a plus. I also work construction but that is a fucking joke(manual labor isn't as many as it is made up to be, just a bunch of fat retards trying to avoid work for 8-12 hours) and just motivation for me to go to college.
Luis Murphy
nah keep your normal bench and bent over rows on bb shrugs is up to you, i personally find them more effective in db
Xavier Sanders
If you're natty, full body 3 days a week is superior.
Run Jason Blaha ice cream fitness program. Youll get way better results
Caleb Bennett
oh and I forgot. 3 sets for pullups. do them weighted if you can and then superset non-weighted.
David Anderson
only reason why is suggested to switch from bb close grip to db close grips is because bb close grips is just a really unnatual position to be in. db is much better for close grip, hold them horizontally when you do it.
Robert Stewart
IMO you should add something for shoulders. In Day A since you need more volume if you want to improve on ohp I would do dumbell ohp 4x8-12 .
Ryan Nelson
>routine SL 5x5 on tuesdays i do 5x3 weighted chin-ups and a light squat like a goblet squat or zercher squat and farmer's walks. on thursdays i do body weight chin-ups and body-weight dips and farmer's walks
