IT's missing some things like traps (fucking necklet) so I edited it to help you out. It's still low on tricep isolation but you can fix that in your next cycle
Chest/Back: > Bench 4x6-9 > Pullup 4x6-9
> DB Incline 4x9-12 > Cable Row 4x9-12
> Machine Chest Fly 3x10-14 > Rear Delt Fly 3x10-14
Or should I do something more intense? I only have dumbbells, some weights I can slide on, and a bench. I would do SS but I don't have a pull up bar.
Cooper Gray
get a gym membership
that program looks ok for noobs
Alexander Cruz
I run an Arnold split like this. Decided to lower the rep range and up the weight for the second half of the week.
>Mon - HYP Chest + Back Bench Press - 5x12 SS Chin ups - 5x12 SS Incline Bench - 5x12 Barbell Row - 5x12 Incline DB Fly - 5x12 Seated Cable Row - 5x12 Pec Deck Fly - 5x12 SS Reverse Pec Deck Fly - 5x12 SS
>Tues - HYP Shoulders and Arms OHP - 5x12 Upright Row - 5x12 SS Lateral Raise - 5x12 SS Reverse Pec Deck Fly - 5x12 Barbell Curl - 5x12 Seated DB Curl - 5x12 Close Grip Bench Press - 5x12 Lying Tricep Extension - 5x12
>Wed - HYP Legs Leg Extension - 5x12 (Warm up with low weight, 8 reps each leg, increase weight with no rest and repeat until I can only just manage the 8 reps, then double weight, 8 reps no rest, that weight is my working sets) Seated Leg Curl - 5x12 (Same method as previous) Leg Press - 5x12 Seated Calf Raise - 5x12 (Very slow and controlled reps) Standing Calf Raise - 5x12 (Same as above)
>Thurs - STR Chest and Back Bench Press - 5x5 SS Chin ups - 5x8 SS Incline Bench - 5x8 Barbell Row - 5x8 Incline Fly - 5x8 Seated Cable Row - 5x8 Pec Deck Fly - 5x12 SS Reverse Pec Deck Fly - 5x12 SS
>Fri - STR Shoulders and Arms OHP - 5x5 Upright Row - 5x8 SS Lateral Raise - 5x8 SS Reverse Pec Deck Fly - 5x12 Barbell Curl - 5x8 Seated DB Curl - 5x8 Close Grip Bench Press - 5x8 Lying Tricep Extension - 5x8
>Sat - STR Legs Squat - 5x5 Leg Press - 5x8 Leg Extension - 5x8 Seated Leg Curl - 5x8 Seated Calf Raise - 5x12 (Very slow and controlled reps) Standing Calf Raise - 5x12 (Same as above)
Hunter Foster
This monday i'm starting a new program I want you guys to help me to fill it with the best exercises for each muscle group.
how do you guys actually come up with a routine? I've tried researching good lifts and stuff, but how to structure doing them and when etc I only started a few months ago but all i've got so far is Day A >OHP, Curls (Barbell) Bench Day B >Squats, Deadlift, Bent over Rows
and just switch each day, usually put some sets of lateral raises inbetween my arms day exercises and do bodyweight stuff like pushups/situps between day b exercises
you just posted a list of the most common chest exercises.
dips are a meme tho
flys and pecdeck are redundant. pick which one you prefer
Levi Perry
Mon rest
Tue shoulders-ohp lat raise front raise rear felt flyes Arnold press
Wed legs-squat calves front squat
Thu chest/tri-bench incline db press push down chest flyes skull crusher
Fri back/bi- deadlift lat pull down preacher curl shrugs rows
Sat acc.-calves forearms abs
Sun- cardio
Big lifts 3x5 accessories 3-4x8-12
Logan Nguyen
what should I include to spice it up a little?
Angel Morales
Old-school BFS, BiggerFasterStronger, founded in 1976 and used by thousands of high schools and hundreds of colleges across the country. I do the "logbook" on a composition notebook.
Main lifts that use the rotating weekly rep schemes (3x3, 5x5, 5-4-3-2-1, 10-8-6/4-4-2) >Monday: Squat, Bench >Wednesday: Clean, Deadlift >Friday: Front Squat, Close Grip Bench
Auxiliary lifts that use 2x10 or 2x5 for Olympics: >Monday: Hang Snatch, Power Jerk, Chin-Ups >Wednesday: Dips, Pendlay Row, Overhead Press >Friday: Snatch, Split Jerk, Pull-Ups
Cardio and conditioning on Tues and Thurs.
Matthew Moore
Anyone do an U/L or Push/Pull split 6 days a week? If so, what does your volume look like
