Day 7 Lower: Squats Trap bar dl Sled push Planks / side planks 3xf
Gabriel Lewis
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)
Leo Green
>RDLs and Deadlifts on the same day will kill your grip wrong just use straps for RDLs
Logan Wright
>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.
Robert White
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
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
Lucas Richardson
frick off mate
Josiah Edwards
shit
Jonathan Ross
Any good routines for kettlebell?
Oliver James
google 8min workout, thats what i do
then i do planche progression stuff and other cali stuff i can do at home
John Bennett
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?
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
Ian Wilson
forgot also bicep curls with dumbbells 8, 12, 16
Tyler Gomez
fuck
Zachary Anderson
25 y/o male 174cm (5'7) and like 77kg (170lbs) for those wondering
Ethan Green
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