/Routine General/

Post your routines and criticize

Just made this what do you think?
All 5x5 pull ups / dips weighted

Day 1 Upper:
Bent over rows
Bench press
Pull ups
Overhead Press
20 push ups 10 inverted rows - 16 push ups 8 inverted rows - 12 push ups 6 inverted rows - 6 push ups 3 inverted rows

Day 3 Lower:
Deadlifts
RDL's
Reverse lunges 3x10 each leg
Planks / side planks 3xf

Day 5 Upper:
Incline dumbell press
Chin ups
T-bar row
Dips
Farmers walks
20 push ups 10 inverted rows - 16 push ups 8 inverted rows - 12 push ups 6 inverted rows - 6 push ups 3 inverted rows

Day 7 Lower:
Squats
Trap bar dl
Sled push
Planks / side planks 3xf

Looks 'aight

>Incline presses never worked as well for me as close grip bench.

>RDLs and Deadlifts on the same day will kill your grip. Consider subbing Good Mornings. or moving RDLs to Squat day.

>T-Bar Row < Barbell Row (if you're only going to do one)

>RDLs and Deadlifts on the same day will kill your grip
wrong just use straps for RDLs

>use straps

Sure that works too. I'm not wrong though, done strapless both in the same day will suck every single time unless you deliberately use too light a weight on one lift,

GMs and RDLs are more or less the same thing (partial ROM hinge patterns with fairly straight legs)

I tend to do RDLs on my squat days and GMs on my deadlift days because by the end of my squat sets I'm sick of having weight on my back and by the end of my deadlift sets I'm sick of having weight in my hands.

DAY 1: LEGS
5 minutes of cardio
4 X Legs exercises (20 reps / 4 sets)
1 abdominal exercise

>DAY 2: BACK
5 minutes of cardio
4 X Back exercises (20 reps / 4 sets)
1 abdominal exercise

>DAY 3 CHEST
5 minutes of cardio
4 X Chest exercises (20 reps / 4 sets)
1 abdominal exercise

>DAY 4 ARMS
5 minutes of cardio
2 X Triceps exercises (20 reps / 4 sets)
2 X Biceps exercises (20 reps / 4 sets)
2 X Shoulders exercises (20 reps / 4 sets)
1 abdominal exercise

>DAY 5 CHEST
5 minutes of cardio
4 X Chest exercises (20 reps / 4 sets)
1 abdominal exercise

Is circuit training any good?

Chest/tri
5/3/1 bench
Incline db bench 4x12
Chest fly 4x12
Skullcrusher 4x12
Tricep pull downs 4x12
Dips 4xfailure

Back/biceps
Deadlift 5/3/1
Seated cable rows 4x12
Lat pulldowns 4x12
Curls 4x10
Db rows 4x10

Legs
Squats 5/3/1
Leg extension 4x15
Leg press 4x15
Leg curl 4x15
Calf raises 4x20

Shoulders
Ohp 5/3/1
Db seated press 4x10
Seated shoulder flys 4x10
Lateral/front flys 4x10
Upright rows 4x10
Shrugs 4x20

fk u

fuck you

I've been doing bodyweight for almost one and a half months now

>3 days per week
rows, dips, leg raises, pullups, pushups, squats
I feel I should do more ab/core exercises. should I?

All lifts must be done in the order listed each day.

Monday

Deadlift 3x5
Bench Press 3x5
Pendlay Row 3x5
Overhead Press 3x5

3 sets ab work(Whatever you feel like for the day)

Curls 3x8
Pull ups/chin ups, 3-5 sets until failure

Wednesday
Overhead Press 3x5
Squat 3x5
Bench Press 3x5
Pendlay Row 3x5

3 sets ab work(Whatever you feel like for the day)

Curls 3x8
Pull ups/chin ups, 3-5 sets until failure

Friday
Bench Press 3x5
Pendlay Row 3x5
Overhead Press 3x5
Squat 3x5

3 sets ab work
Curls 3x8
Shoulder Press 3x8
Dumbbell Bench Press 3x8
Lateral Arm Raise 3x8
pull ups/chin ups 3-5 sets until failure

a.
Flat Bench 3x8
Barbell row 3x10
OHP 3x10
Chest press 2x10
Wide grip pullups 2x6
Lateral raises 2x12
EZ Bicep curl 3x12
Skullcrushers 3x12

b
Squat 3x8
Deadlift 3x8
Smith Calf raises 3x15
Leg press 2x15
Leg curl 2x12
Hack calf raise 2x20
Landmine 180 3x20
Cable bends 3x20

c
Incline bench 3x10
Pendlay row 3x10
Seated dumbbell press 3x10
Cable flies 2x12
V lat pulldown 2x12
Face pulls 2x15
Seated bicep curls 3x10
Tricep extensions 3x10

d
Squat 3x8
Romanian deadlifts 3x10
Calves leg press 3x20
Hack squat 2x12
Lying leg curl 2x12
Seated calf raise 2x20
Ab crunch 3x20
Hyperextensions 3x20

ABxCDxx

frick off mate

shit

Any good routines for kettlebell?

google 8min workout, thats what i do

then i do planche progression stuff and other cali stuff i can do at home

Can someone help me complete this routine. I've put my favorite exercises but I don't know what to do for the remaining exercises especially on upper day. Any advices?

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

body weight stuff at home

monday mobility and handstand (reduced to once a week because handstand frustrates me)

monday wednesday friday
plank progression
3x: support hold progression, 6x squats progression with weights, like 30 calf raises, neck stuff
3x: pushups (6, 8 ,10; plus diamond, wide to failure), 6x chin ups, 6x dips (progression).
10 incline push ups to finish

I stopped doing L-sit desu I don't have the anatomy

this routine works for me, but it's likely not a professional optimal/recommended routine since i have never asked for any advice besides google

forgot also bicep curls with dumbbells 8, 12, 16

fuck

25 y/o male 174cm (5'7) and like 77kg (170lbs)
for those wondering

Routine consists of a block training method I got from one of my universities powerlifting / Olympic lifting coaches who was also in the Army Rangers...
>4 weeks in 1 cycle of training
>2 weeks of pure linear progression strength training focusing on 1 main lift and 2 secondary movements per session.
>1 week of high frequency hypertrophy specific weight training
>1 week of metabolic conditioning, technique / movement pattern refinement, and muscular endurance training
>repeat

Also every morning...

>non-meme bodyweight movements morning routine (push-ups, pull-ups, 10 minute deep squat hold)
>Jeff Cavalier's daily floor Ab routine
>Joe DeFranco's Limber 11