Post your routines, criticize & act like we're all gonna make it
Routine Thread
Wyatt Morgan
Thomas Anderson
My leg routine:
5x5 Squat
3x8 Leg Press
3x12 Calf Raises
3x12 Hamstring Curls
2x8 Stiff Leg DL
Adrian Bell
do pullups
no lunges?
Nolan Bell
Might as well.
ABA. BAB
Gavin Moore
Programming to win PNP2
Levi Murphy
do chin-ups and curls
> deadlift: 1x5, 1x5 at 90% of 1st set, as many sets as possible x 5 at 80% of 1st set
> ohp: same sets/reps
> single arm cable row: same sets/reps
> curls and/or triceps extensions and/or face pulls: 100 reps total
3 or 4 times a week
Angel Edwards
lacking hip thrusts for gluteus maximus
if you're girl you should add lots of gluteus medius and minimus work bc that's what make a nice booty
Julian Taylor
I'm literally just doing Stronglifts 5x5 right now. I run 5ks on days I'm not lifting. What exercise should I add for aesthetic abs, and when should I do those exercises? I think my BF% is low enough by now.
Nathan Jones
Any advice, please. Should I add some rows? I feel like I need all my back performance for deadlift and pullup
Monday: Heavy Chest, Back
5x5 Bench Press, 90% 5RM
5x5 Incline Bench, 90% 5RM
3x10 Weighted Pullups
1x5 Deadlifts
Tuesday: Heavy Shoulders, Arms, Cardio
5x5 Standing Military Press, 90% 5RM
3x10 Lateral Raise Machine
3x10 Barbell Curl
3x10 Weighted Dips (stay upright for tricep focus)
Any Cardio
Wednesday: Light Chest, Legs
3x5 Bench Press, 80% 5RM
3x5 Incline Bench, 80% 5RM
3x5 Low-Bar Squat
3x10 Front Squat
3x10 Stiff Leg Deadlift
Thursday: Light Shoulders, Arms
3x5 Standing Military Press, 80% 5RM
3x10 Lateral Raise Machine
3x10 Barbell Curl
3x10 Weighted Dips (stay upright for tricep focus)
Friday: PR Chest, Back
1x5 Bench Press, 5RM + 5lbs
1x5 Incline Bench, 5RM + 5lbs
3x10 Weighted Pullups
1x5 Deadlifts
Saturday: PR Shoulders, Arms, Cardio
1x5 Standing Military Press, 5RM + 5lbs
3x10 Lateral Raise Machine
3x10 Barbell Curl
3x10 Weighted Dips (stay upright for tricep focus)
Any Cardio
Sunday: Legs
3x5 Low-Bar Squat
3x10 Front Squat
3x10 Stiff Leg Deadlift
Jaxson Johnson
Ripped from some guy's PPL but my hips don't do squats and only can gym 4 days a week, so no L basically.
A:
Bench 3x8
Barbell curl 3x8
Incline dumbbell bench: 4x12
Chest fly 3x8
OHP 3x8
Decline dumbbell press 3x10
B:
Hex-bar DL 3x6
Tricep press 3x10
Pendlay rows 3x10
Deltoid raise 3x8
Lat pulldown 5x5
ABAB. Trying to improve my pull day to help me get to doing pullups, since i've never been able to do any.
I also feel like this routine isn't hitting enough shoulders or lats, any advice?