r8 this routine and post your own/criticisms of others disclaimer: first thing you guys will notice is that there are no legs, as much as I love squatting.. I have big legs/ass and a DYEL upper body and I'm looking to get those in proportion.
Monday: Chest/Triceps/Shoulders >Bench 5x8 >OHP 3x8 >Incline 5x8 > Chest DB Flyes 3x10 >Lateral Raises 3x12 >Rear Delt Raises 3x12 >Front Delt Raises 3x12
should I add a third chest day or would that be overkill?
Easton James
side notes: >"plate rows" are basicially where you hold plates and do dumbbell rows with them I don't have heavy enough dumbbells in my homegym >Small shoulders so that's why all the shoulder work
Jason Barnes
bump
Jack Johnson
Do ss
Parker White
==monday== squat 5x5 @ 90% of friday's weight
==wednsday== front squats 3x3 @ 80-90% of monday's weight
==friday== squat 1x5 @ 5 rep max
*Increase friday's weight by 5-10 lbs every week and recalculate weight.
Anthony Russell
L-london? Are you a grill just squatting, or do you unironically do this routine
Benjamin Edwards
I just deadlifted 385, am I allowed to brosplit now?
day 2 deadlift w/belt 5x5 press w/belt 5x5 tempo squat 3x10
day 3 rest
day 4 squat beltless 3x4 bench w/chains 3x4 close grip incline bench 3x10
day 5 rack pull 3x4 close grip bench 3x4 leg press 3x10
day 6 (GPP) chinups barbell curls ab wheel cardio
day 7 rest
Evan Clark
it's never a good idea to remove a lift from your routine entirely, because when you start squatting again, you're going to be detrained as hell. at least throw it in once a week just to keep the stimulus there. you should also be deadlifting at least once a week
Austin Ward
maybe I'll do 1 set of each on Saturday idk
Josiah Morales
but hows the routine overall
Aiden Martinez
looks like a noob made it/10. youre probably not experienced enough to program for yourself, so do a proven program written by an expert
John Hernandez
aesthetics will be fucking impossible on that shit
Asher Murphy
i dont give a fuck about aesthetics
Jayden Russell
Can anyone rec some good core exercises? I was gonna incorporate planks but I was wondering if there's anything better.
Carson Morris
This routine is so retarded I hope it's bait
If you're being serious then me thinking it's bait should tell you how shit it is
Ryan Clark
ab wheel is goat ab exercise
Matthew Watson
Doesn't that neglect obliques?
Jacob Kelly
>"will a third chest day be overkill?" >implying his dumbass "routine" isnt already overkill
Landon Edwards
no. it trains your entire trunk. that includes obliques. and serratus, and lower back
Ian Hill
dope, I'll check it out. thanks
Josiah Miller
A Day: - Bench Press - Seated Cable Row - DB Overhead Press
B Day: - Zercher Squat - Straight Leg Dead Lift - Calf Raises
Days: ABx
Two of the lifts are 5x10, the other is 5x5, rotating.
This is the best I could put together based on the equipment in my apartment building's gym. I think it's good enough for now. Once I need more complexity, I'll look into a real gym membership.
Justin Roberts
>5x5 deadlifts
Anthony Flores
when you work between 70%-74% of your max it isn't that hard
how often should you do leg day? its my main lifts and apparently 2 times a week is enough but that seems so little, especially since i usually do at least 3 a week
Jaxson Williams
At least 48 hours between. 72 if you just did something extra strenuous, like go for a PR.
Angel King
I do doggcrapp
Jaxon Ross
what does that mean
Zachary Long
a: bench press - 15rp rows - 15 rp shoulder press - 15rp lat pull down - 15rp tricep extensions - 20-25rp
Dumbbell Bench Press 3x 5-8 Front Squat 3x 5-8 Weighted Chin up 3x 5-8 Facepulls 3x 8-12 Tricep Pressdown (Rest-Pause) Snatch-grip High pulls from hang position 3x 4-6
