my typical routine
how can i improve it Veeky Forums?
PUSH
>Barbell Bench 3x5
>OHP 3x5
>Incline Bench 3x5
>DB Lateral Raise 3x10
>Triceps Pushdown 3x10
>Overhead Triceps Extensions 3x10
>DB Shrugs 3x10
PULL
>Deadlift 3x5
>Bent Over Row 3x8
>Lat Pulldown/Weighted Pull-Up 3x10
>Seated Cable Row 3x10
>Face Pull 3x10
>Barbell Curl 4x10
>Alternate Hammer Curl 3x10
LEGS
>Back Squat 5x5
>Leg Extensions 3x10
>Leg Curls 3x10
>Standing Calf Raise 3x8
bumping with my own routine
my stats are
bench 185
squat 225
deadlift 295
ohp 115 and ive been lifting since april
Good but where is the cardio. Also find a way to hit traps
+1-2 sets deadlift. Keep leg day separate, and do shrugs
Routine unironically mine r8 or h8
How does this look. This is what I've been doing and making gains but want to know if it's retarded.
Push:
>Bench 5x5
>OHP 5x5
>Lateral Raises 10x2
Push:
>Deadlift 3x3
>Pullups AMRAP x 2
>Facepulls 15x2
Legs:
>Squats 5x5
Sure i'll post it. Note that I've been lifting for 2 years so I'm more perfecting the look I want.
Full body routine with 2 day rest in between
>Calf Raises 3x5
>Ab Roller 5x5
>Dragon Flags 3x3
>Hanging Leg Raises 3x5
>Squats 3x3
>Deadlifts 3x3
>T-bar Press 3x5 (severely underrated exercise)
>Dumbell Curl 3x5
>Weighted Chinups 3x5
>Tricep Pulldowns 3x10
good but probably want to add in some bicep work and ab work.
Thanks. I actually do curls on pull day but forgot to include. Are compound exercises are enough for abs a meme. Also I haven't been doing barbell rows because I can't really get the form down. Idk if i am
neglecting part of my back without it.
Day1: Squats, Bench press, power snatches, lying tricep extensions, calf raises
Day2: Weighted chin ups, machine rows, curls, calf raises, shoulder presses for volume
Day3: deadlifts, incline bench, leg press, back extensions, curls, face pulls
Day4: Squat, OHP, cleans, tricep extensions, shoulde DB press
If you want to have a whole day of legs, you want to have more leg exercises, otherwise you will end up skipping it.
>Are compound exercises are enough for abs a meme
yes. took me a long time to figure that out. it's like 2 different muscle groups, your core, which is what compounds train, and your abdominals, which are your abs.
your back is fine with OHP and deadlift. OHP works upper and deadlift works lower back. your pullups should cover your lats.
Looking for feedback. Mixed Push/Pull with Full-body. Looks like a lot, but it's the same 15 exercises.
ABxCxDx
(A) Pull
>3x5 Deadlift
>3x5-8 High BB Row (+1 dropset)
>4x5-8 Pullup
>3x5-8 Neutral DB Row (+1 dropset)
>2x6-12 Hammer Curl
>2x6-12 Standing Curl
>5x8-15 Shrug
(B) Push
>4x5-8 OHP (+1 dropset)
>3x5 Squat
>4x5-8 Underhand-grip Bench (+1 dropset)
>2x6-12 Skullcrusher
>2x6-12 Triceps Kickback
>3x8-15 Lateral Raise
>3x8-15 Wrist Flexion
>2x8-15 Wrist Extension
(C) Fullbody-1
>3x5 Deadlift
>4x5-8 Underhand-grip Bench (+1 dropset)
>4x5-8 High BB Row (+1 dropset)
>2x6-12 Skullcrusher
>2x6-12 Hammer Curl
>3x8-15 Lateral Raise
>5x8-15 Shrug
>3x8-15 Wrist Flexion
>2x8-15 Wrist Extension
(D) Fullbody-2
>4x5-8 Pullup
>4x5-8 OHP (+1 dropset)
>4x5-8 Neutral DB Row (+1 dropset)
>3x5 Squat
>2x6-12 Triceps Kickback
>2x6-12 Standing Curl
>3x8-15 Lateral Raise
>5x8-15 Shrug
>3x8-15 Wrist Flexion
>2x8-15 Wrist Extension
I actually haven't been having problems skipping leg day. I like going to the gym everyday for like the mental effects but don't really like long ass workouts. I try to be minimalistic with the number of excersizes and I thought that squats would be enough for my legs. Any recommendations for additional leg excersizes.
Similar to my routine (Mine is modified Leddit PPL) I've been making good progress on lifts and aesthetics despite how much this board turned on PPL all of a sudden.
Why do you have shrugs on push day? It's a pulling exercise.
I ended up modifying it to PPLxULx cause I wanted 2 days off for recomp diet and it's hard to find 6 gym days sometimes. Also recovery was a bit hard for me since I play dodgeball during the week and throw out my arm.
thanks bruh. Any favorite abb excersizes?
14 isolation exercises on machines because I feel I have to "graduate" from machines to free weights.
Squat:
>low bar 5x5
>RDL 4x8
I really don't know what else I could throw into this day that would be worth my time. I used to do front squats as well for volume but it seemed to agitate one of my knees. My weight has been increasing on it steadily so I'm not too worried
Press (tm)
>Overhead Press 5x5
>Face pulls 5x20
>Grip work
>Weighted dips 4x8
I used to do a close grip bench on this day as well but I think it was tweaking my shoulder a little bit so I cut it out. Just a little too much volume.
Deadlift:
>Build up to 5/3/1/3
I do an extra set of 3 after I pull my 1 just for the hell of it.
>Pendlay row 5x5
>deadlift-stance box squats 5x5
>Pullups 3xfailure
Bench/biceps:
>Bench 5x5
>Weighted Chin ups 5x5
>Incline bench: 5x5
>random high volume bicep isolation
I've had some hearty growth on my big 4 but I sometimes feel I could add more volume, but this is pretty efficient
unless your aushwitz mode or really old you're going to cripple yourself and you'll have an even harder time using free weights.
Not a lot of legwork but I might consider doing something similar if my legs to the point where I don't want em much bigger.
I rotate through these three days, repeating if I ever do more than 3 days a week. Each pair is grouped together for a set. I try to swap other things in when I get bored and such, but this is my go-to. Also, I'm a bitch and sometimes won't finish the full workout, but I just started trying to get into shape so I give myself a little leeway.
Chest/Back:
>Bench Press 3x10
>Lat Pull 3x10
>Incline dumbbell Press 3x10
>One-arm dumbbell Row 3x10
>Pec Deck 3x10
>Seated Row 3x10
Legs/Triceps:
>Barbell Squat 3x10
>Tricep pushdown 3x10
>Leg extension machine 3x10
>Dumbbell tricep extension (on back) 3x10
>Dumbbell squat 3x10
>Standing dumbbell tricep extension 3x10
Shoulders/Arms:
>Seated dumbbell press 3x10
>Seated dumbbell curl 3x10
>Front plate raise 3x10
>Barbell curl 3x10
>Dumbbell lateral raise 3x10
>Hammer Curl 3x10
I rotate pull-ups and chin-ups and deadlifts and bb rows
Pull
1x5+ Deadlifts
3x8-12 bb shrugs
3x8-12 Chinups
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 machine flys
3x8-12 Triceps Pushdowns
5x15-20 Lat Raises
Legs
4x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
3x8-12 leg ext
Already been branded suicidal :^)
whats better a PPL or a full body exercise 3x a week?
Quick reminder that incline bench increases clavicular pec activation only 5% when reverse grip bench increases clavicular pec activation 35%
>Also find a way to hit traps
PUSH
>DB Shrugs 3x10
PULL
>Deadlift 3x5
All you need is squats, deadlifts, pullovers, lateral raises and whatever arm training you wanna do
R8 me fit. I do Days= A B x C D L x
Compounds 5x5 and everything else not listed i do 5x8-12
Day A(Pull)
Deadlift
Chinups
Seated Rows
EZ bar curl
Hammer curl
Forearm 3x15
Day B(Pull)
Deadlift
Chinups
Seated Rows
Preacher curl
Bicep curl
Forearm 3x15
Day C(Push)
Bench
Incline bench
OHP
Shoulder flies
Tricep pushdown
Tricep pullover
Day D(Push)
OHP
Arnold Press
Decline bench
Chest flies
Dips
Skullcrusher
Legs + Abs
Squat
Leg curl
Calf raises
Incline sit ups 3x15
Plank 2:00 minutes
Torso rotation 3x15 on each side
Push ups 50
Body weight chin ups 25
I'd add facepulls to your pull day and replace your planks with weighted planks for less time unless your goal is specifically endurance there, and the body weight stuff on leg day seems a bit out of place desu. Also I personally prefer doing ohp before incline bench but that's up to you I suppose.
i do which ever is not being used first. Ill try adding face pulls, never heard of them
Thinking about switching to either Hypertrophy Specific Training, or a 4 day Upper-lower focused on volume.
Any experience with HST?
>Day A
Push press: 3 x 5, 1 x 10
Squat: 3 x 5, 1 x 15
DB bench: 5 x 10
Pullup: 3 x 5, 1 x 10
Skullcrusher: 3 x 15
Farmer Walks: 6 x 30 m
Rowing machine
>Day B
W. Dip: 3 x 5, 2 x 15
Deadlift: 3 x 3
Seated Cable row: 4 x 10
Seated DB press: 5 x 10
Calf raise: 3 x 20
Curl: 3 x 21s
Rowing machine
>Day C
DB Bench: 3 x 5, 1 x 10
Squat: 3 x 5, 1 x 10
Chinup: 3 x 5, 1 x 10
DB laterals: 4 x 12
Calf raise: 4 x 15
Rope pushdown: 3 x 15
Farmer walks: 5 x 30 m
Rowing machine