Routine General

Rate this pleb tier routine from a PT at my gym. Also, post yours and rate others.

Why two legs days in a Row?

I dunno, seems a little excessive although there’s two rest days in between. I’m assuming this is for a girl and is a general endurance routine.

Is Lee Hayward’s body building routine good?

It’s ok, Arnie has a better one in his book.

Whats a good aesthetics routine? Been doing a 3x5 strength routine and made some strength gains. But i want to get aesthetic for summer so i dont have to be ashamed taking off my shirt for once.

181 cm
90 kg btw

A bro split will get you there.

Bro split is generally the way to go. A while back, there was a set of twins that did SS and a bro split, and the bro split twin was much more aesthetic looking.

Garbage. Way too much stuff, which leads to not being able to push yourself enough. Also no clear directives as to how much weight to use.
Do mainly compounds, 3-5 reps if you mostly care about strength, 8-10 if you care about size.
Here's a sample 4 day thing I just made up: (assuming you're focusing on aesthetics)

>1
squat 6x5
bench 4x8
some sort of bicep curl 4x10
chinups 4x8

>2
deadlift 3x5
ohp 4x10
rows 4x8

>4
squat 4x10
bench 4x8
curl 4x10

>5
deadlift 3x10
ohp 4x10
chinup 4x8

All with a bar (except curls if you want)
Start with a heavy but manageable load, try increasing weight every week, if you're missing reps revert to the weight you were using the previous week

>much more aesthetic looking
not that much, really
also the numbers don't add up right, SS bro didn't really do SS for 6 months but something much easier (or likely did SS for a few months, then fucked around for a few more months)

Anything based on high rep compounds.

What do you think about this upper body routine? I want to get stronger at chinups, current 1 RM is 50% of my bw attached, a year ago that was my 6 rm but stopped training seriously
Never tried 5/3/1

>Monday
OHP 5/3/1
Chinups 4x8
Inc. Bench 4x8
Lateral Raises 5x12

>Wednesday
5/3/1 Chinups
4x8 OHP
4x8 Inc. Bench
Lateral Raises 5x12

>Friday
Inc. Bench 5/3/1
Db rows 4x10
OHP 4x8 ss 3xF bw Chinups
Lateral Raises 5x12

I don't think that's OPs routine.

If you remove leg extensions from day one, dumbell presses, push ups and kettlebell swings from day two, dumbell rows and concentration curls from day four, and leg curls, lunges, and cable kickbacks from day 5, then you'd have a pretty solid routine.

this guy knows what's up

>implying implications

>5/3/1 Chinups

stopped reading. this is literally retarded.

How's my routine. I usually do PHUL but after reading more about hypertrophy from Dr. Mike Israetel, I decided to try and make my own.
Please help critique it. it goes similar to push pull legs repeat and 1 day or rest

Chest Shoulders Tri's
A
DB fly 3x8
Bench 3x8
Cable fly 3x8
OHP 4x8
Skullcrushers 3x8
Tricep pulldown 3x8
BB curls 4x10
Shrugs 4x10
Cable row 4x10

Back bi's Delts traps
Deadlifts 5x6
Shrugs 4x10
Lat pulldown 4x10
Underhand pulldown 4x10
BB curls 3x10
Face pulls 3x10
lateral raise 3x10

Legs
Squat 4x8
leg press 3x8
stiff leg deadlift 3x8
Seated leg curl 4x8
Calves 3x8
Leg press calves 4x8

B

Chest Shoulders Tri's
Cable fly 3x8
Incline DB press 3x8
Incline fly 3x8
OHP DB 4x8
Skullcrushers 3x8
Tricep extention 3x10
Hammer curls 4x10
Shrugs 4x10
Dumbell rear lat raise 3x10


Back bi's Delts traps
Shrugs 4x10
Cable row 4x10
DB row 4x10
Hammer curls 4x10
Deadlifts 5x6
Face pulls 3x10
lateral raise 3x10

Legs
leg press 4x8
Squat 3x8
stiff leg deadlift 4x8
Seated leg curl 3x8
Calves 4x8
Leg press calves 3x8

Monday / Wednesday/ Friday
Chest
Bench Press: 5 sets of 8 to 12 reps
Incline Press: 5 sets of 8 to 12 reps
Pullovers: 5 sets of 8 to 12 reps
Back
Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)
Bent-Over Rows: 5 sets of 8 to 12 reps
Power Training
Deadlifts: 3 sets of 10, 6, 4 reps to failure

Thighs
Squats: 5 sets of 8 to 12 reps
Lunges: 5 sets of 8 to 12 reps
Leg Curls: 5 sets of 8 to 12 reps
Calves
Standing Calf Raises: 5 sets of 8 to 15 reps
Abdominals
Leg Raises: 5 sets of 25 reps

Tuesday/ Thursday/ Saturday

Shoulders

Barbell Clean and Press: 5 sets of 8 to 12 reps
Dumbbell Lateral Raises: 5 sets of 8 to 12 reps

Heavy Upright Rows: 3 sets of 10, 6, 4 reps to failure
Push Presses: 3 sets of 6, 4, 2 reps to failure

Lower Back

Straight-Leg Deadlifts: 3 sets of 10, 6, 4 reps to failure
Good Mornings: 3 sets of 10, 8, 6 reps to failure

Upper Arms

Standing Barbell Curls: 5 sets of 8 to 12 reps
Seated Dumbbell Curls: 5 sets of 8 to 12 reps
Narrow-Grip Bench Press: 5 sets of 8 to 12 reps
Standing French Press: 5 sets of 8 to 12 reps
Forearms
Wrist Curls: 5 sets of 8 to 12 reps
Reverse Wrist Curls: 5 sets of 8 to 12 reps
Abdominals
Incline Sit-Ups: 5 sets of 25 reps each

You pretend to use linear progression on chinups until you get your bodyweight attached for 10 reps? Lmao

Absolute dogshit.

I hate PTs

>doing 5/3/1 for a compound movement is retarded

Care to elaborate?

nice constructive feedback their champ
>trips get yous

In all fairness, OP did say it was from a PT.

Depends, are you trying to build muscle or just fuck around?

if you're not ultra new it should be obvious why it's shit
also op didn't ask for criticism, he asked for ratings
also
>their
kys

I'm assuming he's concerned about the amount of volume. If you cut a couple workouts and focus more on the compounds with a few accessories then it's not a bad routine.

oh but it is

If you literally chop it in half and take out the bull shit like weighted lunges and the three types of over head presses, I don't really see too much of a problem with it. Especially if it's for endurance.

Maybe a little more bicep work after the routine reduction.