Routine General

It looks like jefit

Yup it is

Honestly more than 5 exercises has always been to much for me... I just end up half assing the later ones

bench 3x5
ohp 5x8-10
chinups 4x6-8 circuit with cable lat raise 4x8-10 and reverse pec dec 4x8*10
alternating close grip bench 3x5 with curls 3x8

squat 3x5
deadlift 4*8
glute bridges 4*8 alternating with calf raise 4*8
ab wheel 4*8

I switch the rep ranges for the two first lifts for the 2nd session of the week?

Should I continue with this or switch to Nsun's ?

why so much ohp volume

its based on the 531 bbb template, the 5x8-10 I do on monday becomes 3x5 for the next session of the week : ABxABxx

Trash

can you say why

r8.

R8
I know its a lot of curls maybe i could get a suggestion of a lower frequency harder bicep exercise

i run pplpplx

pull
3x5 deadlift/5x5 bb rows (alternating once a week)
3x8 bb shrugs
3x8 pullups
3x8 seated cable pulls
5x15 face pulls
4x8 hammer curls
4x8 dumbbells curls

push
3x8 overhead press
5x5 bench
3x8 incline db press
3x8 machine flys
3x8 triceps pushdowns
3x15 lateral raises

legs
5x5 squat
3x8 romanian deadlift
3x8 leg press
3x8 leg curls
3x8 leg extensions

Repostan some routine an user posted a few days ago, tought it looked elegant

...

Modified it.

PPxPPxP(PxPPxPP)

Simple and effective

no rows or ohp? The fuck?

>no thepress
>no arms
>deadlifting after squatting and benching
>deadlifting 5x5
Hello crossfit

This is someone who doesn't know what the fuck they're talking about.

Love how Veeky Forums 'gives' advice when trolls like this come to destroy those trying to make it.

its name a jefit

hello mehdi, although that doesn't even have OHP lmao. Stronglifts was great for me for getting started building strength and having a consistent linear progression, but damn the lower/upper volume ratio is just retarded. My legs got sooo much bigger, and even years later my squat is by far my best lift (been on and off the last few years so I haven't been gaining like I should)

roids/10
y db row?
>5x5 deadlift
nigga wat
add squat to lower1 and dl to l2, for volume, not maxing
upper A has a 3/2 back/chest ratio
upper B is unbalanced, you're doing 4 back exercises and only 1 for the chest
that routine is a recipe for no strenght gains
do both ohp and bench
you're doing one press and 3 back exercises
You cant max 5rm both with squat and deadlift, do one on lower1 and the other on lower 2. do 1x5 on deadlift, or 2x5 on the day you're repping your squat and doing dl only for volume
those accessories are fine if you want dat ass

GSLP, while more aesthetics-centric, is still a strenght LP routine, you're gonna have trouble if you do 3 sets of your Bench 5RM and then attempt the same for the OHP, and viceversa.
If you want, you can add some accessories, like lateral raises on bench day and like incline db press on ohp days

to each their own, depends on how you manage yourself with reps too

nice color choice, dont like the font

dont alternate dl and rows, you need that horizontal pulling. take out a curl instead
you're doing 3 shoulder exercises, 2 chest and 1 triceps. or 93 reps, 49 chest and 24 tris. sort that out.
also I suggest you one press power and the other hypertrophy alternating each push day
same for squat, lower volume and....where the fuck are deadlifts?

rate my routine

New to lifting and only have dumbbells. Been doing this for a few months with results but want to know if I am completely fucking something up.
AxBxAxx

A
Hammer Curls/Curls 5x12
Standing OHP 5x12
Dumbbell floor press 5x12
Goblet Squats 5x10
Dumbbell Rows 5x12
Dumbbell shrugs 4x10
Calf Raises 4x10
B
Skullcrushers 5x12
Lateral Raises 5x10
Chest Flies 5x12
Goblet Squats 5x10
Dumbbell Rows 5x12
Dumbbell Shrugs 4x10
Calf Raises 4x10

This is one I used to do 2-3 times a week(full body)
Squat 3x5
Deadlift 1-2x5
Bench press (barbell) 3x5
Bent over row (barbell) 5x5
Bench press (dumbbell) 3x10
Back extension thing 3x10
The press™ 5x5
Pull ups 3-4x10
Calf raises 4x10
Pullovers 2-3x10
Rear delts 3x10
Shrugs 3x10
Triceps 3x10
Hammer curls 3x10
Ab work (sit ups, plank, leg raises) 3xF of each
Cardio: 15 minutes of interval running or 20 mins running, or 20mins cycling with incline, or 20mins on a cross trainer

You should have included in the thread that you also have to mention if you are on gear or natty. Because that makes a huge difference in what is a viable routine. For example your, OP's routine will make for sick mass gains on gear, but is completely useless for a natty and you will remain forever a skelly, except one with burnt out and damaged muscles.

10 mins cardio (bike machine)

Endurance training (from 3x15 up to 3x25 then adding weight):
chestpress (machine)
seated legpress
upper back/rear delts (machine
leg curls
back extension (machine)
lat pulldown
weighted crunches

Core excercises 3x 60 sec. each:
plank
bridge
superman

Cardio on rest days:
30 min. bike with heart rate between 110 and 130

I do this since june and will up to august. Then hypertrophy for 8-12 weeks.

natty beginner recovering fatty

In those rep ranges with that number of sets I'd say the dumbbells you are using are way to light

Decent in that you hit your main compounds, and I guess after that if you wanna fuck around for 1.5 hours doing the rest suit yourself.

You may overtrain with this much volume.

Holy shit how did I not realize that. Thanks user. I just went and loaded up more weight and realized I could handle that. For some reason I thought because I was getting gassed when I hit 14 reps I wasn't ready to add more weight.

whats a good routine for cutting?

not eating 3x5

Any routine that was working while bulking, but you will either not progress or have to slightly decrease the weight. The goal is to keep lifting to encourage the body to maintain muscle rather than consuming it for energy.

Any routine will be much more difficult while on a cut, so keep that in mind.

1x5 deadlift is nothing tho
sooo you mean this?

db ohp 3x8
db bench 3x8
lat pulldown 3x8
seated cable row 3x10
face pulls 3x12
dumbbell curls or cable curl 3x12
tricep pushdown 3x15

lower

squat 3x5+ / deadlift 1x5
lunges 3x10 / rdl 3x10
cable pull through 4x10
seated hip abductions 4x10 (burnout)
calf raises 4x6+

Any variation of GSLP works well really.
Then you can add some accessories.
Fun light cardio on offdays works wonder, biking, basketball, football ( real one not american rugby), etc

Opinions? Trying to get some delts, glutes and lats gains

Monday / Wednesday:

Incline bench / OHP 5/3/1 + FSL 5x8
OHP / Inc. Bench 5x10 70% TM
Chinups 5x10 70% TM
Lateral raises 5x10-15

Tuesday / Thursday:
Hip Thrust 4x10
RDL 4x10
DL 4x10 / Bulgarian split squat 4x10
Pendlay row 5x10
Rack pull 5x10

Saturday:
Chinups 5/3/1 + FSL 5x8
Hip Thrust 5x10
Lateral raises 5x10-15

Been doing SL for 9 months. Did 3 months of bulk and then cutting. Fat loss and weight loss stagnated a bit so I decided to doing more exercices.

Routine A :
5x5 squats
5x5 deadlift
5x10 calf raise
3x12 dumbell lunge
5x5 leg curl

Routine B :
5x5 benchpress
5x5 incline benchpress
5x5 barbell row
5x5 pull lat
5x5 overhead press
5x5 crunches with weight

Each week ill do ABxABxx

Is it good or shit

But deadlifts instead of rack pulls on the first pull day (where I have rest between the leg day before). For the rows, seated cable rows and bent over bb rows. Romanian deadlifts on leg day after squats, and no leg press variation on top of normal leg press.

oh and also face pulls on pull day. Tricep pushdown last exercise on pushday, ez bar preacher curls on pull

How's Candito LP for hypertrophy and strength?

That's the problem I found too, too long in the gym, have to superset certain exercises to save time

If you are at home buy or find a way to do pull ups and dips with dips you can do in kitchen in the corner table thingy more of a front dip but good for chest also do pushups they are not easy it is is just people cheating on form use strict form and hold at bottom for 2 secs you will feel it. And do planks and side planks sit ups ruin your back.

DL 4x10 is too much volume, you're not lifting heavy enough.
>hip thrust before DL
Where are the back squats?

I'm not really a fan of your routine based on how it looks.

Upper1
Bench Press
Barbell row
Pull ups
OHP
Farmers walks
fluff work pushups/facepulls/lat raises/curls/planks

Lower 1
Squats
Trap bar dl
Sled push
planks/side planks

Upper 2:
Incline BP
Chin ups
Dips
Barbell row
Farmers walks
fluff work pushups/inverted row complex/ facepulls/ lateral raises curls

Lower 2
Diddly
RDL
GHR
planks/ side planks