Post your personal routine and rate:

>DL 2x week
>this whole routine
also
>this

1. cycling up the local mhill (250m altitude difference)
2. cycling to university(7km)
3. cycling back
4. add another tour every 2nd day (most times something like 30km)

Yes, I know this won´t grow my biceps, I just want to reduce bodyfat and get better endurance.

MON-SUN:
BICEP CURLS
1G TREN
500MG ANAVAR
200MG DNP
FUCKING SHREDDED TO THE MAX BRO

>10/10
>will follow

I haven't started it yet
>Muh CNS

Push

bench 3x10
ohp 3x10
cgbp 3x10
flies 3x10

pull

sldl 3x10
p row 3x10
squat 3x10
curls 3x10

>Day 1
Bench, Incline Bench, DB Shoulder Press, Tricep Extension, Dip, Cable Fly

>Day 2
Squat, lunge, rack pull, Leg Curl, Hack Squat, Leg Press, Calf Raises

>Day 3
OHP, Hang Clean, decline bench, skull crushers, incline db press

>Day 4
Deadlift, Pendlay Row, Lat Pulldown, Cable Row, Pullups, bicep curl variation

>Day 5
Rest

Each day has at least 15 minutes of cardio and 15 minutes of a core/yoga routine as my cool down.

>Day 1
Bench, Incline Bench, DB Shoulder Press, Tricep Extension, Dip, Cable Fly

>Day 2
Squat, lunge, rack pull, Leg Curl, Hack Squat, Leg Press, Calf Raises

>Day 3
OHP, Hang Clean, decline bench, skull crushers, incline db press

>Day 4
Deadlift, Pendlay Row, Lat Pulldown, Cable Row, Pullups, bicep curl variation

>Day 5
Rest

Each day has at least 15 minutes of cardio and 15 minutes of a core/yoga routine as my cool down.

this isn't twitter and it's 2015 + 1 + 1 retard

5/3/1 4 days a week, once a week swimming, once or twice a week running, biking to work every day

Need some help with mine. I need advices because I know it lacks some exercises but I can't decide what to add or take out. Especially Upper day. It needs more exercises. I need to focus on chest since it's my weak point.
Any idea?

PPxLUxx

PUSH

- Bench Press 5x5
- Seated DB Shoulder Press 4x8-12
- Skullcrusher 4x8-12
- DB Flyes 3x10-20
- Lateral Raises 3x10-20
- Cable Triceps Extensions 3x10-20

PULL

- Pull-ups 5x5-10
- Deadlift 4x8-12
- Barbell Rows 4x8-12
- Lat Pulldown 3x10-20
- Cable Rows 3x10-20
- Barbell Curls 3x10-20
- Back Extensions 3x25

LEGS

- Squat 5x5
- Leg Press 4x8-12
- Leg Extensions 3x10-20
- Leg Curls 3x10-20
- Calf Press 3x30 (10 reps for each angles)

UPPER Body

- Bench Press 5x5
- Pull-ups 5x5-10
- Incline Bench Press 4x8-12
- Barbell Rows 4x8-12

A:
Clean & Press 4x4
Romanian DL 3x5
Front Squats 3x5
Dips:4x6
Farmers Walks 2xf

B:
DB Bench: 3x8
Unilateral Pulldown 3x8
DB Rows 3x8
Meadows Rows3x8
Farmers Walks 2xf

C:
Clean & Press 4x4
Front Squats 3x5
BB Rows 3x5
Split Squats 3x8
Farmers Walks 2xf

Every training session starts with the following warmup (mostly just light weights to get my joints moving):
2x10 Hip Thrusts
2x10 Overhead Squat
2x10 Face Pulls

Lifting: 6 years
Routine: Full Body
Training days: Monday/Wednesday/Friday
Cardio: 40-45 minutes - Everyday
Calories: 3000/day
Protein: 125-150/day
Age: 30
Height: 5'7
Weight: 76kg
Body-fat: 8-9%
Blood-work: A+
Sleep: 10 hours
Job: Autism-bux.

3 x week
Clean and Press 10 sets x 3 reps
Pull-ups 3 sets x 10 reps

Push = A
flat dumbbell press 3x10
Shoulder press 3x10
Incline dumbbell press 3x10
Dumbbell lat raise 3x10
Rope pushdown 3x10
Overhead Dumbbell extension 3x10
Shrugs 3x10

Pull = B
deadlift 3x5
Barbell row 3x10
Lat pulldowns 3x10
Seated rows 3x10
Face pulls 3x10
Barbell curl 4x10
Hammer curl 3x10

Legs = C
Squat 4x5
Leg press 3x10
Leg extension3x10
Hamstring curls 3x10
Calf raises 5x10

A-B-C-A-Bxx
I try to do legs twice a week, but i can't say i honestly do. If i notice they start lacking ill pick up my slack. This program has given me the best results of anything I've tried, I'd highly recommend this beginner workout over stronglifts or SS

A
bench 3x6, 1x6+
squat 3x6, 1x6+
ohp 3x6, 1x6+
row variant 3-4x max
curl variant 3-4x max

B
cg bench 4x8-10
dl 2x6, 1x6+
shrug 2-3x max
press variant 3-4x max
tricep ext 3-4x max

C
pause bench 5x3
pause squat 5x3
push press 5x3
upright row 3-4x max
curl variant 3-4x max

axbxc

neck and forearms on off days. also abweel whenever

Just started lifting about 3 months ago, been running this for 2 weeks.

r u serious? sounds kinda fun desu

Isn't upper day hyperthrophy? Why not add dumbell work for both lats, pecs and shoulders. It'll also help you have balanced strength. You can also add some strength excercises to shoulders, but don't know if they should be done the same day you bench press.
Also do pull first, then push, so that you have time to recover your legs from the dildys, and maybe do some romanian/stiff-legged didlys.

MONDAY/THURSDAY - CHEST/BACK
Chest
* Bench Press OR DB press - 5x8
* Incline Press OR Incline DB - 5x8
* Machine flys 4x10-12
* Chest press (machine) 4x10-12
Back
* T-bar Rows 4x10
* Lat pulldowns (front) 4x10
* Seated rows 4x10
* Face pulls 4x10
* Reverse flys (machine) 4x10

TUESDAY/FRIDAY - ARMS
* hammer curls 4x10
* DB OHP 4x10
* Overhead tricep extension 4x10
* EZ curl wide grip/close grip 4x10
* Side raises 4x10
* preacher curl 4x10
* Seated tricep pushdown 3x10
* Tricep rope pushdown 4x10
* Front raises 4x10
* shrugs 3x15

WEDNESDAY - LEGS
*squat 3x8
* leg press 4x12
* Leg extension 4x12
* Leg curl 4x12

how's it lookin? I feel like it can use some improvement

Help me Veeky Forums I want to be huge

r8 or h8

these threads never work

Monday/Friday

Push press 3 x 5
Weighted dips 2 x 8
Trap Bar DL 10, 6, 5, 3, 20
Weighted pull up 3 x 5 plus two AMRAPs

Accessory day Tuesday/Thursday
Cable fly + face pull 3 supersets
Cable crunch + leg raises 3 supersets
Leg curl 10, 8, 6, 20
Curl/tricep exercise supersets x 3
Hyperextensions 3 sets

Wed:
Incline bench 3 x 5
DB Row 3 x 5 and a strip set
Front squat 3 x 5

And I normally finish with farmers carries or sled push if time allows.

I also do 30 minutes of cardio at most lunches and daily dips and pull ups for 20-60 reps at home

Gonna start running this I've been doing a 3 day split similar and want to try a 4 day. Thanks user

At home with dumbbells and kettlebells. No legs because knee injury. I need to add something for lats and upper back, but I'm recovering from tennis elbow, so I have to take it easy. Last time when I did kroc rows and pullups it was very painful for my elbow tendons. Maybe curls on day B.

AxBxAxBx

A:
Arnold press 3x8-12
KB push press 3x8-12
Side lateral raises 3x8-12
Pull ups 2x amrap (stop before failure)
Plank 1xF

B:
Floor press 3x8-12
Chest flys 3x8-12
Skullcrushers 3x8-12
Plank 1xF

Please Rate

AAxAAxx

Squats 3x6
Rows 3x6
Bench 3x6

Weights set at 75% of 1RM

> dumbell work for both lats, pecs and shoulders.
Like what?
You're right about switching push and pull days, will do.