Workout three times a week

>workout three times a week
>fullbody workouts
>two main lifts, two accessories, one ab exercise
>3x5 for mains, 3x10-15 for accessories

Am I retarded?

you're using "workout" as a verb, so yes, you are retarded.

Great, any real advice or are you one of those autists who have nothing better to do than correct peoples grammar?

*people's

Got it.

For my fullbody workouts I like to do 3 main lifts, then three secondary lifts and then 2-4 accessories and then abs, it's about 90 minutes but it's a great workout. Something like:
Squat 3x5
Weighted chinups 5x5
OHP 3x5

RDL 3x8-12
Dumbell row 3x8
Incline dumbell bench 3x8

Calf raises
Lat raises
curls
tricep extensions

Cable crunch
hanging leg raises

For bodybuilding purposes it seems great brah. But what are the movements?

Gut kick euch allen

Der Schürle du,... man man man man du

I was thinking about it like this:

A: Bench, Squat, Pendley Rows, BB Curls, Planks
B: OHP, Deadlifts, Closegrip Bench, DB Lat Raises, Bicycle Crunches

I would do Chinups instead of curls, but I dont have a pullup bar

Gut Kick!

It's not bad. What you should do is have one main upper body compound and one main lower body compound. Do some kind of pulling, like rows or chinups every day, which should be one of your main auxillary lifts done with 6-8 reps, and your other main should be a variation/assistance lift to whichever pressing movement you didn't do. Then on days when you bench do like flys and some tricep extension of choice and on days when you press do like lat raises and curls.

Also do some research and make a plan for progression. Good luck.

squat
press
floor pull

and you're done.

Klaas wird der neue Stefan Raab und Joko wird sein Elton.

Beauty. What about obliques tough?

I also do a full body 3x a week.
Pls rate:

3x5 deadlift
3x8 rows
3x5 OHP
3x5 flat bench
3x5 incline bench
3x8 preacher curls
3x8 tricep pushdowns
3x8 lateral side raise
3x8 seated rows

I keep hearing people say that you need to alternate DL, bench and squat. Why?

just do canditto linear or westside for skinny bastards. afterwards do garagebro conjugate

fresse du hurensohn

Und ein herzliches Gut Kick für dich!

That's what I do:

Warm-up: chin-ups and pull-ups

AxBxAxx

A
2x5, 1x5+ Pendlay Row
2x5, 1x5+ Bench / OHP (alternate)
2x5, 1x5+ Squat
2x5, 1x5+ Incline DB Bench
3x10 DB Supinating Curls / DB Hammer Curls (alternate)
3x10 Leg Raises

B
2x5, 1x5+ Bench / OHP (alternate)
3x10 Dips
1x5+ Diddly
3x10 DB Supinating Curls / DB Hammer Curls (alternate)
3x10 Leg Raises

Hey fags can I halve my deadlift weight progression in 5x5 stronglifts if I fear I'm going to fucking die?

you're not doing 5x5 deadlifts, are you?

1x5 as instructed

post numbers

On my fourth week as a noob
Squat 45 kg
Overhead Press 30kg
Deadlift 50kg
Benchpress 30kg
Bentover row 30kg

you shouldn't be having any problems at this point desu, just make sure your form is ok

That's a terrible program, it's actually garbage.

You must have started lifting a month ago right ? You can't deadlift 3 times a week and progress

yes lift atleast 5 times or jump off a bridge

why would u do the exact same exercises three times in a row every week?

>deadlift 50kg
>literally less then a pl8
OH NO NO NO NO NO NO NO NO
how the fuck is that possible?
High school freshmen girls can do this.

hes probably on linear progression and started with the bar

If you're newer to lifting I'd experiment with adding more of the complex barbell movements and remove some of the auxiliary sets.

Maybe something like 5x5 for mains and 1x10 for one single accessory lift, and change it up often to try like 10x3 or 10 singles on squat/DL/OHP (benching is gay unless you literally will compete). The goal here is to start to understand building your own programming, so it's important to play around with Volume vs Intensity vs Frequency until you truly understand them and understand what your body can handle.

Wait until you're at intermediate level (1/2/3/4 or slightly before that) before you start adding in like 3x12 accessory lifts imo. At least for me that's when I started gaining insane size for just adding a relatively small amount of accessory work. Before that it was pretty much just wasting time and energy.

How so? I just muck about in the gym and I look alright

I don't know. I know very little about programs and such. I just do these exercises and try to progress the weight

5 sets not 3 on mains, and 8-12 reps on accessories, not 10-15

Peoples’*

du hast hier nix verloren du spasst