WORKOUT A
Bench Press 3x10
Overhead Press 3x10
Skullcrushers (behind head) 3x10
dumbell flies 3x10
Pullups 3xfail
Workout B
Squat 3x10
Bent over barbell rows, overhand grip 3x10
Dips 3xfail
Workout C
Deadlift 1x5
Dumbell Curls 3x10
Srugs 3x fail
Pullups 3xfail
ABCABCxABCABCx
MON TUE WED THUR FRI SAT SUN
A B C A B C X
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Why are your workouts only 3-5 exercises are you the gym for 20 minutes?
Home gym
I'm currently 6ft, 165lbs with around 18-20% BF.
I'm going to start working as a fire fighter for the Forest Service soon and the recommended me this program for getting ready.
Accompanied with a good diet would this sort of program give any sorts of results outside of endurance improvements?
Thanks guys
>No picture
Explain
My 3 day fullbody that I modeled off of 70s big LP. I added in a bunch more volume and accessory work.
>Monday
Push Press: 3 x 5, 1 x 10
DB Bench: 5 x 10
squat: 3 x 5, 1 x 10
Pullup: 3 x 5, 1 x 10
skullcrusher: 3 x 15
Farmer walks: 6 x 30 m
Rowing Machine
>Wednesday
Weighted Dip: 3 x 5, 2 x 10
Deadlift: 3,5,8 (downward ramp)
seated cable row: 4 x 10
seated DB press: 5 x 10
seated calf raise: 3 x 20
BB curl: 3 x 21s
Rowing machine
>Friday
DB bench:: 3 x 5, 1 x 10
squat: 3 x 5, 1 x 10
chinup: 3 x 5, 1 x 10
Lateral raises: 4 x 12
calf raise: 4 x 15
Rope pushdown: 3 x 15
Farmer walks: 5 x 20 m (heavier)
Rowing machine
do you worry about the dips and rows on B hitting your arms too much after A, which is an arm/chest heavy day? dips the day after skull crushers?
you sure you can repair your triceps fast enough to not basically retear what is already torn?
my biggest fear with lifting day after day like this is not repairing fast enough
Someone tell me if I should keep doing Phrak's GSLP
>no abs
>no accessories
do you only have a barbell and a power rack or what?
Rate, I've posted it a couple times before
it goes ABCABXX, sort of a split
A chest and shoulders
>OHP 3x5
>bench 3x5
>incline bench 3x5
>lateral raises 3x8
>rear delt flies 3x8
>farmers walks til failure
>dips 3x8
>cardio for 10 minutes high intensity
B - back and legs
>deadlift 1x5 2x3. last set till failure
>squats 3x5
>pull ups 3x5 or till failure
>rows 3x5
>cable rows 3x5
>leg extensions 3x5
>RDLs 1x5 2x3 1xfailure
C arms and abs
>decline weighted crunches 3x8
>weighted leg raises 3x8
>weighted oblique crunches 3x8
>tricep extension 3x5
>close grip bench 3x5
>skullcrushers 3x8
>preacher curl 3x5
>incline curls 2x8
Why not just do a fullboy or an upper lower?
also, you should vary the rep ranges and volume
as with above, vary the rep ranges a bit.
3x5 on ohp, bench and incline bench is kind of overkill. you arent going to be hitting max weight with at least 2/3 exercises. Make the latter 2 like 3 x 8; then the acceessory work I would do even more volume, 4 x 10 or something like that.
same with cable rows, leg ext. RDLs, and pretty much the entirety of day C
pretty new to lifting, keep in mind right now I'm lifting + doing cardio to lose weight, but I'll probably keep a routine similar to this after I hit my goal weight as I increase my calorie intake to gain muscle mass,
anyway, tell me if this is way too much, I would be doing it 3x a week
80 situps
Dumbbell
Incline Dumbell press 3x10
Lying tricep extension 3x10
Curls 3x10
Bent over rows 3x10
Squat 3x5
Deadlift 1x5
Weighted Dips 3x7
Marchines
Vertical bench 3x7
Shoulder press 3x7
Vertical Rows 3x7
Wide Bar Pull Downs 3x7
Thin Bar Pull Downs 3x7
Weighted Dips 3x7
Seated Leg Curl 3x7
Seated Leg Extension 3x7
Seated Leg Press 3x7
^ after the bent over rows, the rest of that is not with dumbbells, obviously.
my gym does not have a proper bench so I need to use the vertical bench machine, I'm just working with what I have
>3x5 on ohp, bench and incline bench is kind of overkill
i feel fine with it, although i do take like 5 minute breaks for compound movements. the only time im hitting max weight is with the compounds, all the others im doing for reps. Also im replacing excessive volume by upping the weight
yea but the purpose of 3 x 5 is generally to hit the heaviest weight possible...which will typically not hold if you are doing 3 x 5 on different but similar exercises right before it.
>Also im replacing excessive volume by upping the weight
? volume is weight X reps x sets...and excessive volume is what helps you grow///
switching to different rep enrage for the secondary or tertiary compound movements would speed up your workout and definitely help with hypertrophy compared to 3 x 5 across the board.
just my opinion. At the end of the day, its your workout.
>needing more than 3-5 exercises per workout
You're doing it wrong son
Ex-fatty here, I dropped 100 pounds and fell off the wagon for 7 months. Maintained weight, stopped running.
Does any one have a calisthenics routine to tone up for a "fuck you bod" for my ex?
Anyone doing nSuns531 here? Making the best gains ever on it currently
>tone up
Get out
Yeah okay fag have fun with slow progress while I look joocy thanks to accessories
>everyone's goals need to be exactly mine or they're not good enough for my online internet club
t. You
Workout A
Squat 5x5
Weighted pullups reverse pyramid sets
DB bench 4 x 8
Trap bar shrugs 5 x5
DB shoulder press 4 x 8
Ab work
Workout B
OHP 3 X5
Deadlift 1 x 5
Cheat curls 2 x 7
Concentration curls 2 x7
Calf raises 3 x 12
Cable flies 5 x 8
AxBxAxBx
Starting with monday my routine goes
>PPLPPLX
>Push
bench
DB flies
military press
lateral raises
triceps push down
incline DB bench
russian twist
>Pull
BB rows
DB rows
lat pulldown
BB curls
face pulls
cable rows
cable crunches
>Legs
squat
deadlift
good mornings
calf raises
shrugs
leg press
cable wood chop
forgot to say, all rep ranges are 4x8-12
Bump, currently studying to be EMT amd i wanna be a firefighter.
This is fit, not 1/2/3/4