Routine thread

>pressing and pulling 3x per week, legs 2x per week
>PPL
dumbass

Someone is clearly a fanboy virgin

She is a cute 14 year old to me nothing more, nice dumbass assumptions sperglord.
I dont pick apart tiny little aspects of peoples faces like you do. I take a glance and like what I see, I don't go into autistic detail about what I think is good and bad like yourself

>row
>3x12
heavier

Sorry, I should have mentioned that it's cable rows (the only kind of row I can stand doing), so higher reps are needed.

why not do heavy bent rows

They give me a sharp pain in my taint.

You're a sad pedophile that likes ugly girls. Your parents must be proud of you. The little details make up the entire face. I should feel bad though because you've probably never been with a girl considering you like 14 year olds. Enjoy your life.

Wow again you got me pinned down in a corner here again.
You are the sad retard here, buddy. You think normal people would even bother going into the detail you have for a 14 year old? You're projecting.

>liking 14-year-olds is pedophilia
>the girl in the OP is ugly
0/2

Same fag. Look at the posters. Good job proving that you literally are so autistic you pretend to be two people to try and win an internet argument. Your life really needs to be sorted out.

remove your squat plugs

Look at the post times, you spastic

Hahahaha so fucking wrong dude. You'll do anything to remain on top when you're a fucking worm who picks apart a preteens face.

Excellent discussion of weightlifting routines.

...

Monday- Legs
Tuesday- chest shoulders & abs
Wednesday- back traps abs
Thursday- arms, abs and shoulders
Friday- legs
Saturday- rest
Sunday- chest, shoulders and abs
Cardio every day

// Monday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

OHP 3x5+
Weighted Chins 2x6-8+
Squat 3x5+
Neck Curls 4x25+

// Tuesday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

// Wednesday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

Bench 3x5+
Curls 2x10-15+
Deadlift 1x5+
Neck Curls 4x25+

// Thursday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

// Friday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

OHP 3x5+
Weighted Chins 2x6-8+
Squat 3x5+
Neck Curls 4x25+

// Saturday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

// Sunday
5x 50%rm Pull Ups, Press Ups, Leg Lifts throughout the day

---

I'm considering chucking in some extra arm work / maybe some direct trap & delt work

Who is she? Looks kinda familiar.

She looks like young Jodie Foster.

WEEK A

SQUAT 4X4
BENCH 4X8
ROW 4X8
DIP 4X8

SQUAT 4X8
OHP 4X4
DL 4X4
CHIN 4X8

SQUAT 3X4+1
BENCH 3X4+1
ROW 3X4+1
DIP 3X8+1

WEEK B

SQUAT 4X8
OHP 4X8
DL 4X8
CHIN 4X8

SQUAT 4X4
BENCH 4X8
ROW 4X8
DIP 4X8

SQUAT 4X8
OHP 3X4+1
DL 3X4+1
CHIN 3X8+1

she's my wife don't even think about it

What's her name?

Post body pls

mon/wed/fri
squat 3x5 @80%
incline 3x5 @80%
pull ups 3xF
*add 5 lbs every week
**start doing weighted pull ups when you can do 3x8.

Chest and tris
Back and bis
Shoulders, abs and neck
Deadlifts 3x5 or squats 5x3
repeat forever

Monday- landmine press 6x6 45
DB chest press 6x6 40
Incline flies 4x10 25
Tuesday- olympic bar curls 6x6
Incline curls
Wide grip Olympic bar curls
Wednesday- scap traps 4x12
Lat raises 6x6
Front raise with barbell 6x6
Reverse flyes 4x10
Shoulder shrugs 4x12
Upright rows 6x6
Repeat

post bod :^)

Day 1
Squat x1 @8, 4x4 @85% single
TnG Bench x1 @8, 3x8 @75% single
Lunges/hack squat/split squats/belt squats 3x10 @8
Vertical pull of choice 4x8 @8
Tricep extension of choice 4x10-12
Hip hinge of choice 4x10

Day 2
Comp Bench x1 @8, 4x4 @85% single
Deadlift x1 @8, 3x8 @75% single
Romanian/Stiff Leg Deadlifts 3x10 @8
Bicep curl of choice 4x10-12
Ab work

Day 3
Squat x1 @8, 3x8 @75% single
3ct paused bench x1 @8, 4x3 @85% single
Close grip bench press 4x10 @8
Wide grip/feet up bench press 4x10 @8
Horizontal pull of choice 4x5 @8
Hip hinge of choice 4x10

Day 4
Deadlift x1 @8, 4x4 @85% single
Push press 5x8 @8
Vertical pull of choice 4x6
Horizontal pull of choice 4x12
Bicep curl of choice 4x10-12
Good girl/bad girls 4x10
Ab work

:)

If my main focus is boxing what exercises should I avoid in my routine?

Does anyone here know about the Powerlifting to win routines?

How well does the novice routine compare to SS/SL in terms of progress and how long you can run the program?

Also is the intermediate program worth choosing over TM?

>You know what theyre calling you? Theyre calling you a little piece of chicken!

day 1

bench 3x6-8
incline bench dumbbell 3x8-10
lat pulldown cable 4x8-10
barbell row 4x8-10
ohp 2x8-10
Dumbbell Lateral Raises 3x10

day 2

leg curl 3x6-8
curl bar curls 4x8
cable triceps extensions 4x8
curl on machine 3x8
french press 3x8
deadlift 4x5

i hope i used the right terms for the excersises. can anyone help me improve the routine? i am quite content with the routine, but maybe it could be improved. And yes, I need more leg excersises, having problems with squats tho thanks to my knees. any suggestions?

miracles of modern technology huh
people can now post on Veeky Forums when they're obviously literally blind

Apparently they are good routines if you are specifically doing them for powerlifting. If you are aiming for overall strength and not focusing on powerlifting, just do SS/SL or reg parks novice program. I have heard barbell medicines The Bridge program is the best intermediate one, and they wrote it to provide a better alternative to TM. im pretty sure you have to pay for it as one of the owners is jewish.

Is Reg Parks beginner routine any good?

Yeah my aim is powerlifting.
So should I continue with the powerlifting to win routine until I finished the rest of my LP?

Aight thx, I'm gonna look into Barbell Medicines The Bridge.

6 day split of TM

...

Man, the day I found out she's a carpet muncher I came real close to suicide.

>The Bridge program is the best intermediate one, and they wrote it to provide a better alternative to TM.
But it's not an intermediate program, it's literally meant to bridge the gap between SS and an intermediate program
as the name suggests, you know

>mon
Power: pull
Max eff: squat
Hi vol: press
acc: ad lib

>wed
Power: pull
Max eff: press
Hi vol: squat
acc: ad lib

>fri
max eff: pull
hi vol: press
conditioning

>am
cardio/endurance work. 4 runs/week, lots of mixed abs and bodyweight exercises
>pm
pplpplx

>Mon
Bench press 5x5
Incline DB Bench press 3x8
Cable flys 3x10
OHP 3x5
Side raises 3x10
Trizeps pulldown 3x10

>Tue
Deadlift 5x5
Lat pulldown 5x8
Rows 3x8
Neck pulls 3x12
Preacher Curls 5x5
Hammer Curls 3x10

>Wen
REST

>Thu
Squats 5x5
Leg press 3x8
Leg Curls 3x8
Calv raises 3x10
Crunches 3x15
(hanging) leg raises 3x15

>Fri
Same as Monday

>Sat
Same as Tuesday

>Sun
REST

What does Veeky Forums think?

Ive been doing this for 3 weeks almost every day at 10pm and feels good but i just fuck around with lifting desu the dumbells feel a lot lighter and easier now but cant move up because dont have heavier ones

Dumbells are same weight(~12kg) for all these exercises because poorfag and i do them without stopping until theyre all completed then take a minute rest and do the circuit again
>Overhead press x10
>Curls x10
>Rows x15
>Pushups x15
>Dips off a chair x15
>Unscrew plates off dumbells and do rear delt flyes x15
Rest and rescrew the plates onto the dumbells and repeat 2 more times

For legs i play field hockey and they're pretty thicc from that anyway

I came up with this on my own if theres any way to improve it someone please tell me. It just helps me maintain and keep my muscles active wont gain much on it

Monday -
Press + Pull-ups
Weighted Dips + DB Rows
Armz

Tuesday -
Power Clean
Front Squat
SLDL

Wednesday -
Abz

Thursday -
Bench + Weighted Pull-ups
OADP + DB Rows
Armz

Friday -
Back squat
Cleans
SLDL

That’s it cunts. As far as progress goes I kind of periodize but I mostly just lift heavy enough to keep getting stronger while getting enough volume. No offence but if you can write a set, week to week, rep scheme it implies linear progress which implies no one here lifts.

U1: Heavy press & chinups, flies and cable row 3x8, chest flies & rear deltoid row, triceps & rear deltoid row.
U2: Volume dips & row, bench & row, pushups & row, shrugs and curls.
L1 fs+1llp, rdl+hyper
L2 dl+leg press, reverse hyper & ham curls.

Adding third day for upper body next week and after that for legs.

yes i too would like to know for perfectly innocent reasons

Nah man I do the same. Weekends are the best for lifting because the gym Is empty. I do Wednesday, Thursday, Saturdays, Sunday.

Who cares retard? I bet you are no 10/10 yourself.

I just do stronglifts with less squating and some accessories after the main lifts.

what program/training style is this?

R8 and crit please

i only see you guys doing basic shit,
not even 1 doing forearms, let alone calfs
the fuck Veeky Forums

>tfw you are apparently the only one supersetting back with abs, and between supersets do calf work, so you dont waste time
no wonder you guys are skinny

No gains: the routine

Shiieeet youre right. I just thought it was a replacement for TM since jordan was bashing it.

>ftw you are too stupid to put together a decent routine
DYEL kek

My routine now:
Monday: Back, Abs, Traps
Tuesday: Chest, Forearms, Calves
Wednesday: Legs, Abs
Thursday: Shoulders, Forearms, Calves
Friday: Biceps, Triceps, Abs
Saturday: Legs, Calves
Sunday: Cardio (if i have time)

>ohp directly after 2 benches, with 3 fail sets, thus exhausting the tri's
>wonders why his OHP is shit
>same goes for Rows AND curls after pullups/pulldowns
on the plus side, your C workout is fine tho

Push A
3x5 Front Squat
3x3 OHP
3x5 Bench
3x5 Incline Bench
3x8 DB overhead extension
3x8 DB Flyes
3x8 Alternating Front Raises
3x8 Smith Machine Calf Raises
3x8 Reverse Calf Raises

Pull A
1x5 Deadlift
3x5 Pendlay Rows
3x5 Weighted Pullups
3x8 Smith Machine Shurgs
3x8 Spider Curls
3x8 Reverse Flyes
3x8 Hanging Leg Raises
3x8 Cable Crunches

Push B
3x5 Back Squat
3x3 Bench
3x5 Overhead Press
3x5 Weighted Dips
3x8 Tricep Extension
3x8 Cable Flyes
3x8 Lateral Raises
3x8 Calf Press
3x8 Seated Calf Raises

Pull B
Deadlift 1x3
3x5 Bent Over Rows
3x5 Weighted Chinups
3x5 Landmine 180s
3x5 Ab Wheel Rollouts
3x8 Smith Machine Shrugs
3x8 Preacher Curls
3x8 Reverse Flyes

PxPxPxPx
Every other day, sometimes run 6 miles on my off days

Push day
Bench press 5x10
OHP 5x10
Triceps rope 3x10

Pull Day
Deadlifts 3x5
Pull-ups 5x10
Dumbell rows 2x10
Preacher curls 3x10

Leg day
Hanging Double Straight Leg Lift 5xlots
Squats 5x10
Hamstring machine 3x10
Calf raises 3x10

ii i is this ok guys??

I don't really see how that's a problem if he has the energy for it

I never understood how people can OHP and Bench on the same day. Both shoulder intensive workouts. What are your OHP and bench stats? Do you take steroids/sarms?

I split these workputs up, and my OHP 1rm is 175 (favorite lift) and Bench, I haven't tested in awhile but it's over 2plate.

cuz bench exhaust your tri's too, meaning you have reduced strength left, wether you want to or not, to perform big lifts on shoulders
same with rows and bi's

that's the point in a push/pull split

M
the press™ - 3x5-8
rows - 3x5-8
squats - 3x5
rear delt work - 3x12

W
incline bench - 3x5-8
chinups - 3xF
deadlifts - work up to a 1x5
cable lateral raise - 3x12

F
same as monday

Dude she laughs like a half drunken grandfather at a BBQ...

>rest days are for soyboys
and "rest months" are for snapcity citizens.

You can do it easily but not like that.

A:
Bench/OHP (5-3-1-3-5-5-5-5-5-5-8 with 2.5 kg jumps after the single)
OHP/Incline bench (3-5-7-4-6-8)
Cable flies/Lateral raises (8-8-8-8-8)
Weighted dips (40 in as few sets as possible)
DB curls (8-8-8-8)
Incline DB curls (8-8)

B:
Squat (5-3-1-3-5-5-5-5-5-5 with 2.5 kg jumps after the single)
Weighted pull-ups (4x8 and again 4x8 with 5kg less)
T-bar rows (superset 4x8 with the last 4 sets of pull-ups)
EZ bar curls(4x8)
Face-pulls (superset 4x8 with the EZ bar curls)

ABxABxABx and so on.

Do you guys think I'm overdoing it? My wieght for a single is:
Bench - 100 x 1
OHP - 65 x 3
Squat - 112.5 x 8
Weighted pull-ups - +26.5 x 8
Dips - +30x8

Pic is me. Can you guys give some feedback? Sorry for the long post.

Monday: Chest
4 sets Incline Bench Press 10-12 reps
4 sets incline Bench Press 10-12 reps (dumbbells)
4 sets Flat Dumbbell Bench Press 10-12 reps
4 sets Cable Flies 10-12 reps
4 sets Incline Cable Flies 10-12 reps
4 sets Seated Pectoral Fly 10-12 reps

Tuesday: Back
4 sets Lat Pulldowns 10-12 reps
4 sets Lat Pulldowns Close Grip 10-12 reps
4 sets Seated Rows 10-12 reps
4 sets Machine Seated Rows 10-12 reps
4 sets T-bar Rows 10-12 reps
4 sets Cable Pulldowns 10-12 reps

Wednesday: Legs
4 sets Squats 10-12 reps
4 sets Leg Press 10-12 reps
4 sets Leg Extensions 10-12 reps
4 sets Lying Leg Curls 10-12 reps
4 sets Seated Leg Curls 10-12 reps
4 sets Calf Raises 10-12 reps

Thursday: Shoulders
4 sets Seated Smith Machine Military Press 10-12 reps
4 sets Seated Dumbbell Press 10-12 reps
4 sets Front Dumbbell Raises 10-12 reps
4 sets Dumbbell Flies 10-12 reps
4 sets Upright Rows 10-12 reps
4 sets Dumbbell Shrugs 10-12 reps

Friday: Bicep and Tricep
4 sets Dumbbell Curls 10-12 reps
4 sets Preacher Curls 10-12 reps
4 sets Cable Bicep Curls 10-12 reps
4 sets Rope Pushdowns 10-12 reps
4 sets Behind The Neck Tricep Extensions 10-12 reps
4 sets V-bar Tricep Extensions 10-12 reps
4 sets Machine V-bar Tricep Extensions 10-12 reps

Abs: do 3-4 times a week
4 sets Hanging Leg Raises 10-12 reps
4 sets Decline Sit Ups (Twist) 10-12 reps
4 sets Side Bends For Obliques (Hold Head) 10-12 reps
Planking (Left, Right, Normal)

just getting into this routine, a few days deep so far

>5-3-1-3-5-5-5-5-5-5-8
Are you fucking retarded?

Jesus Christ.

Even roiders don't even do this stupid amount of sets and reps.

A: Bench 5x3
Barbell curl 5x3
OHP 5x3
Pull up to failure x 3

B: Deadlift 5x3
Barbell row 5x3
Squat 5x3
Chin up to failure x 3

Is this ok for a noob?

I'm doing it all natty too. I have a habit of going overboard, but I will do this daily, and will not stop or cheat. I am determined.

It has all the basics, but its a bit flawed. Maybe just do starting strength or reg parks

I heard rack pulls are better than heavy deadlifts cuz they're easier to recover from, is this true? At what point should I switch? Rn I'm doing 365x5 on VD running TM.

I tried SS but I cannot squat and dead 3 times a week. What are the flaws specifically? I want to improve.

There hardly any volume at all enjoy your /nogains/

shes 14 you pedo fucks

A
Incline bench
Shoulder press
Pull ups
Dips
Dumbell curl

B
Squat
Deadlift
glute bridges
abs

AxBxAxx

How would you know?

facebook?

Every day
Back, front, sides neck x 1 hour x 2 times a day.

Squat Day
Squats 3xAMRAP
RDLs 3xAMRAP
BB Hip Thrust 4xAMRAP
Pull Ups 4x AMRAP

Bench Day
Bench Press 3xAMRAP
Spoto Press 3xAMRAP
CGBP 4XAMRAP
DB Shoulder Press 4XAMRAP

Deadlift Day
Deadlift 3xAMRAP
Front Squat 3xAMRAP
DB Row 4xAMRAP
Cable Rows 4xAMRAP

Press Day
OHP 3XAMRAP
Push Press 3xAMRAP
Incline Bench Press 4XAMRAP
Dips 4xAMRAP

Front Squat Day
Front Squats 3xAMRAP
Squat 3xAMRAP
Barbell Row 4xAMRAP
Barbell Curl 4xAMRAP

My life is soreness

quality > quantity

trust me, i know.

you don't so stfu.

>t. t rex

Naaaaaaaaaaah

I'm following Bret Contreras' "Strong Curves - gluteal godess" (Wonky name, but I like it) program at the moment. However, I also dump in some other modified workouts depending on the time that I have(I'm often going to the gym before or inbetween lectures)

>Deadlifts 3x5 or squats 5x3
Are you doing low bar squats? Is that why you do either or?

Also, are you hitting like chest tris once a week or every 4th or 5th day?