Best PPL for pure aesthetic beauty
PUSH
flat bench
db incline bench
cable flys
overhead press
lateral raises
pushdowns
skull crushers
cable crunch
PULL
pull ups
rack pulls above the nipples for pubic beard gains
db rows
barbell curls
reverse flys
pullovers
oblique twists
LEGS
Bulgarian split squat
leg press maybe
pull throughs
hammy curl
barbell hip blasters
standing calf raise
seated calf raise
hanging leg raises
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that chick needs my mouth on her tits asap
Should have the exercises split up into groups like the following
Main lifts
>flat bench
>ohp
>db incline bench
Fluff work
>lateral raises
>cable flys
>pushdowns
>skull crushers
>cable crunch
that way your doing the 3 important things first, and leaving the easy stuff for last
MILKIES
(OP)
>PUSH
>flat bench
>db incline bench
>cable flys
>overhead press
>lateral raises
>pushdowns
>skull crushers
>cable crunch
rookie mistake is doing a bunch of exercises and thinking more=better
here ill save you, assuming you have a freq of 2 times a week, the example here being your push day
push day 1, first exercise
>flat bench, primary goal adding more weight every session
second
>ohp high rep superset with lateral raises
push day 2, first exercise
>ohp, primary goal adding more weight every session in whatever rep range
second
>incline bench high rep superset with flyes
There youll get stronger and leave the gym with a pump everytime. Also saved you a lot of time
Thanks that makes sense
post entire PPL example
>lateral raises
>push
anyone have the uncensored pic?
I'm gonna need source on this mammary madonna
explain how lat raises are pull u retard
I thought I liked big titties, but then I felt some and they were saggy and disgusting
Pathetic
i usually move my shoulder stuff onto my "pull" day and move my bicep stuff to my "push" day. Essentially i do:
-Chest&arms
-Back,Shoulder & Traps
-Legs & core
the logic behind this is that i can lift more for my bench and ohp since they're on different days. Thoughts?
aslo, should i add core on more than legs? i tend to not always hit them twice a week.
low test cuck
assuming you do a deadlift variation on leg day. Still assuming the 2x a week frqeuency
pull day 1, first exercise
>pull ups, primary goal doing more reps or doing weighted and adding more weight every sesison
second
>a row variation supersetted with rear delt flyes
If rear delts lack do a variation that hits the rear delts better. If mid back lack super set is with scapular shrugs(basicly shrugging but in a bent over position)
pull day 2, first exercise
>a row variation, primary goal adding more weight every session
second
>chin ups high reps supersetted with curls
if you already have trouble with chin ups do lat pulldowns with the supinated grip. Or if primary focus is on the back superset it with rows and do a dropset of curls after
now if you dont know what lacks just stick to whatever i listed youll notice your lacking parts after a while anyway
legs day 1, first exercise
>a squat variation, primary goal adding more weight
second
>some kind deadlift variations(rack pulls count) super setted with shrugs
legs day 2, first exercise
>deadlift variation, etc
second
>high reps of squats, no superset youll die
This is what your routine should look like:
Day 1 Chest and triceps:
>flat db bench 5x5
>incline db bench 4x8
>any type of chest flies 4x12
>nosebreakers/skullcrushers 4x12
>tricep pushdowns 4x12
>tricep overhead cable extension 3x12
>weighted, inclined crunches 3x12
Day 2 Legs, back and biceps
>squats 5x5
>weighted pullups 5x5
>any type of rows 4x12
>seated cable chinups 3x12
>bicep exercise 1 4x12
>bicep exercise 2 4x12
>leg raises 3x12
Day 3 Shoulders and biceps
>seated shoulder db press 5x5
>overhead press 5x5
>lateral raises where you do 12 reps for three types of weight 4 times
>rear delt flies 4x12
>bicep exercise 1 4x12
>bicep exercise 2 4x12
>weighted, inclined crunches 3x12
Can a good PP routine be made using only Dumbells and Bodywieght?
It would be for a 6 month period, and the DBs can progress quite high and be used to do weighted bodyweight?
wait, what do you mean you think they're a push?
gib milkies
thanks for ruining my nofap OP
Your cable pushdowns and skull crushers are pretty much the same movement, so it's redundant. You're completely lacking a tricep exercise that hits the long head (no overhead extension movements). Swap out the skull crushers or pushdowns in favor of something like DB overhead tricep extensions.
Post body, please.
Free the niPPLe
...
Hillary Craig
bump, there's a few routines I like in here but how to decide which is most effective?
imgur com/a/OpFNw
What is the fucking point if you are not telling me number of sets and reps?
>that snow gif
God bless you, user
do you really need to do 3 tricep isos in a row?
Unless you're a very advanced lifter, that's way too much. You won't be able to progress, because you will be overtrained.
God dam those are some nice tits mang
This is my new favorite meme.
been lifting quite a long time and can attest to this. Do your strength work first and focus on progress there, afterwards do the accessories in the hypertrophy range aiming for the regular bodybuilding cues (i.e. pumping yourself the fuck up). it works.
whoa wtf, underrated post
You da real MVP.
That baby pepe has me weak
dat hairy posk
and 2 bicep days back to back?
Fucking hippies...
I would surrender any chance at having sex again for the rest of my life if I could just spend a month in a caravan somewhere warm with her, fucking like bunnies.
I think she might be the most attractive girl I've ever seen.
she looks like a stoner/hippie and has a really hairy pussy and ass.
Check your standards
...
Yeah, and that pretty much matches my personal kinks. Huh. Wonder if I would get any pussy if I started going to the more hippie concerts and shit. Then again, I wouldn't even know how to find those things.
>tfw you just wrote my routine to a 90% match
Except I do PP, with squats on push day and deads on pull day. Fuck a dedicated leg day.
I can smell the HPV on her from here
Lateral raises are a push exercise since the muscles worked are used in push exercises, like DB or BB press you mong.
Love you, user.
Where's your deadlift faggot?
>ywn see her nipples
Fingerbanged a girl once. She was also kinda stoner/hippie/outdoor girl. When I went inside her panties I could feel her pubic hair. Damn that shit turned me so on at that moment, because that was exactly what I expected
she's perfect. would absolutely lick her hairy asshole.
looks like my ex if my ex had bigger tits and smaller ass.