POST YOUR FUCKING ROUTINES RIGHT NOW AAAAAHHHHHHHH

Greyskull with face pulls and armwork

I do 2 extra sets of 8 reps on bench and ohp too

Sublime text 3 used in You don't need to purchace it, it will just open a window to remind you to buy a license every 50 or so times you save a file. Not that annoying. I got a license from a project 2 years ago, still works

Fuck off you autist

50 pull ups (everyday, grip varies day to day)
100 push ups (everyday
3x12 bench (everyday)
5x10 deadlift(every 5 days)
5x10 squat (every 5 days)
5x8 power cleans (every 3 days)

2 muscles a day, alternating between 3 exercises for each muscle. 12, 10, 8... To 2 or failure increasing weight every time.

I switch between Joe DeFranco's programs

Catalyst Intermediate Program 1 from Greg's book. Add in some dips, side delt ab and lower back work 1-2 days a week

Spend an hour using equipment that's as far from everyone else as possible, while listening to earbuds

What do the earbuds tell you?

>I do these everyday
How?

>Grow, grow, grow

...

He doesn't He just has it in his head that he should, but in reality he just does about half of them every few days and then goes on a viking helmet appreciation forum to complain that he isn't making any gains.

Pic related
A/B/C/D-rest day-C/D/A/B

Cardio on upper body days

Vince Gironda ftw

...

A1BA2BA1BA2

A1: chest, shoulders and triceps
3x5 OHP
5x10 bench
1x10 Pendlay row
3x10 DB OTE
3x10 db Lateral Raise
3x10 facepulls

B: legs and back
1x3 back squat @ 80%
1x20 back squat
1x10 rdl
1x10 bent over row
3x10 lat pulldowns
3x10 leg curls

A2: same as A1 but squat and ohp are flipped

How does one read this?

it's ppl
it's good

o god the formatting, friend what are you doing

P; floor press, arnold press, overhead tricep extension (mon/wed/fri)
P; pull ups, bent over rows, shurgs, bicep curls (tue/thurs/sat)

sets of 4, reps until failure/8or12min depending

what to add/replace? im really starting to hate arnold press.

I just did them for the first time after getting annoyed by suprasprinatus pain from regular db press. Why do you hate them? the rom seems much greater and movement feels a lot more natural

as a guy who does 99% bodyweight, just look up some gymnasts routines for triceps and lats and replace the push ups and pull ups. what you're doing might feel tiring but won't help you. Your progress with those bodyweight exercises will last 1-2 months.

I'm using zyzz's routine without the full body day

Upper/Lower:

>Day 1.
Juggernaut System squats
5/3/1 Deficit dl
4x12 Bulgarian squats
static holds for grip
Facepulls/lateral rises 3x20/20

>Day 2
Juggernaut OHP
Weighted pullups 5x5
Incline db press/chest supported db rows 5x10/10
straight arm pushdowns 3x12
Highfacepulls/lateral raises 4x10

>Day 3
Juggernaut Deadlifts
5/3/1 Zercher squats
1 arm deadlifts 5x3
static holds
fpulls/latraises 3x20

>Day 4
Jugg Bench
5/3/1 Pendlay rows
Pin press/pullups 5x5-8
Straigh arm-pushdowns 3x12
Highfacepulls/latraises 4x10

Post body

M:flat bench 4×6
Incline bench 4×6
Flys 4×6
tricep pushdowns 4×12
Heavy dips 4×6
Db overhead press 4×6
T:weighted chins 8×6
cable rows 4×6
shrugs 4×12
shoulder raises 4×12
some sort of curls4×12
W:10×6 Front and or back squats
T:similiar to Monday
F:similiar to Teusday

Monday 2600m swim, then upper body/core
Tuesday Legs, 3000m swim
Wednesday 2600m swim, 30 mile bike
Thursday Chest/back, 3000m swim
Friday Deadlifts/Power Cleans
Saturday sleep and eat
Sunday 4000m swim, 40 mile bike, then some kind of recovery hour to make sure all my joints still work

Already strong as fug, trying to get fast too

nSuns six day deadlift variation and Frankoman's dumbbell split for accessories.

A

Chinups til I fail
5x5 squat
5x5 bench
3x5, 1x3 deadlift
5x5 barbell curls
5x5 OHP

Ab workouts like leg raises til I fail, and finish it off with farmers walk for 60 seconds.

B

Same thing, but change deadlift to lat pulldowns.
I alternate and try to go as often as possible, but I work a retail job so it kind of varies.

A
Incline bench 2x5
Biceps 2x5
Triceps 2x5

B
Vertical row 2x5
Shoulders 2x5
Leg Press 2x5
Abs

Oke
>this only instead of the leg workout for insta sluts, its squats and deadlifts on alternating C days

Monday (once i achieve 4x10 the weight goes up)
Bench
Bent over barbell row
Overhead press
Reverse grip bent over rows
Barbell curls
Inclined bench dumbell press
Kroc rows
Cable curls

Tuesday
Shoulders traps n abs

Wensday
Sumo Deadlifts
Squats
Hip thrusts

Repeat through Thursday Friday Saturday +cardio everyday

I'm currently upgrading this to gran autismo 3.0 (with volume-load taken into account and different RM algos for different lifts, according to academic literature)
there are rack pulls and db front raises too now, also lifts are arranged a little different (this pic is from ~6 months ago)

Squats or Deadlift
OHP or Bench Press
Pullups and Dips

Sometime I do squats, ohp, bp and pullups. Depends on how hard I want to push it.

On off days I do muay thai and salsa.

AxBxAxx BxAxBxx

A
squat 3x5
pull ups 3x8
bench 3x5
weighted dips 3x8

B
squat 3x5
ohp 3x5
deadlift 1x5
barbell rows 3x8

sometimes i do cardio outside if the weather is nice

Wendler 531 with his BBB (boring but big 5 x 10 shit included)
I lift 4 days a week (Wendler)
I go to spin class 4-5 days per week (thots in yoga pants doing cardio -- I hit 12-14 miles/class and my avg BPM is 160 typically)
Only complaint is lack of energy; I think I might have sleep apnea or something idk. I wake up exhausted.

this but with power cleans instead of dl because they're more fun and apparently i can't dl without hurting myself

should i try the zyzz routine?

VIM ALWAYS

t. alien

I used to do stuff like this every since is started 2 years ago, changing some exercises every 4 weeks

Split Routine

Monday: Shoulders

Dumbbell Shoulder Press (seated) 3x8
Mid Delt Cable Crossovers 4x12
Rear Delts Cable Crossovers 4x10
Triceps Cable Crossovers 3x10
Pulley Machine Triceps Press (standing) 3x10

Wednesday: Back

Body Rows 3x10
Pulley Machine Pulldown To Chest, Hammer Close Grip (seated) 3x10
Pulley Machine Row (seated) 3x10
Sitting Rope Facepulls 4x10
Dumbbell Biceps Curl (seated) 4x10

Friday: Chest, Soulders

Standing Dumbbell Shoulder Press 3x10
Dumbbell Bench Press (incline) 3x10
Dumbbell Flat Bench Press 3x10
Dumbbell Bench Press (decline) 3x10
Dumbbell Lateral Raise (standing) 4x14
Dumbbell Lateral Raise (bent over) 4x14
Overhead Pulley Machine Robe Triceps Press (bent over) 3x10
Pulley Machine Robe Triceps Press (standing) 3x10
But now I switched to fullbody as of this week, so i dont have any opinion on fullbody yet.

Fullbody Routine

Workout A

Barbell Squats 5x5
Barbell Bench Press (incline) 5x5
Pull-ups, Overhand Wide Grip 5x5
Isolation of Choice 3x10

Workout B

Barbell Squats 5x5
Barbell Overhead Press (standing) 5x5
Barbell Deadlift 1x5
Pull-ups, Overhand Wide Grip 5x5
Isolation of Choice 3x10

Isolations will be for muscles i feel weak in, like side and rear delts, triceps, biceps

Garbage.
Unless you're on the same stack as balconybro, you won't make any gains.
Even on his stack, you won't make any gains.

>a: chest and back
Bench
Deadlift
DB Incline bench
Dips
Bent rows
DB Incline row

>b: shoulder and abs
Ohp
Arnold press
Side laterals
Shrugs
Decline abs
Side bends
Ab roller

>c: legs and arms
Squats
Barbell hip thrusts
Resistance band clams
Step ups
Preacher curls
Skull crushers
Hammer curls
Behind head tricep thingamajig
Farmer walks

ABCxABC

WELL seeing as you asked...

upper looks like this rn, don't have any current lower or overall pics

>blahinos 5x5
>taking advice from that fat fuck who can't into lifting

In awe at the size of this lad. Absolute unit.

Please rate.

ABCABCx

A:
Bench
Incline Bench
Flys
Tricep Kickbacks (don't hate)

B:
Deadlift
Rows
Rear Delt Flys
Neck Pulls

C:
Squat
Shrugs
Ab Work

Post body plz

:^(

Holy shit good you stopped that split routine

A(volume)xB(v)xA(heavy)xxB(v)xA(v)xB(h)

A(volume):
>Flat BB Bench 5x10
>Incline DB Bench 5x10
>Weighted chin-up 3x10
>DB curls 3x10
>EZ bar curls 3x10

A(heavy):
As above but BB bench is increasing warm-ups until 1x5

B(Volume):
>OHP 5x10
>Standing DB flies 3x10
>Unilateral DB sieg heils (don't know what they're called but you know what I mean) 3x10
>Pull-ups 3x10
>Standing Lat pull downs 5x10
>T-bar rows 5x10
>Wrist curls 5x10
>Reverse grip curls 5x10

B(heavy):
As above but OHP is 2x5 and then a 1rm push press

Then on top of that, regardless of whether it's an A or B workout that day, I also do

Monday:
>Back squats 5x10
>Calf raises 5x10

Wednesday:
>Deadlift 1x5

Friday:
>Back squats increasing warm-up to 1x5
>Calf raises 5x10

Kind of complicated to write down but it's pretty straight forward. Just made it up myself based on a basic strength routines with added accessories. If it's shit let me know.

xxABxCD

A:

BB Bench 3x5
Incline DB Bench 3x8
OHP 3x8
BB Bent over row 3x5
DB Row 3x12
Curls 3x10
Reverse Flies 3x12

B:
Deadlift 2x5
Squat 3x8
Calf Raises 3x15
AB Work 3x12

C:
OHP 3x5
DB Shoulder Press 3x8
BB Bench 3x8
DB row 3x12
BB Bent over Row 3x12
DB Triceps Extension 3x12
Lat Raises 3x12

D:
Squat 3x5
Stiffed DL 3x8
Calf Raises 3x15
AB Work 3x12

>Rate Veeky Forumsizens

Care to expain why?

BB BENCH 5x1
INCLUNE DB BENCH 3x8
DB SHOULDER PRESS 3x8
DB ROWS 3x8
WIDE GRIP LAT PULLDOWNS 3x8
NARROW GRIP LAT PULLDOWNS 3x8
FLYS 3x8
REVERSE FLYS 3x8
FARMERS WALKS
BICEP CURLS 3x8

AxAxAxx

>that scoliosis

AxBxAxx

A:
Squats 5x5
OHP 5x5
Diddly 5x5
Chin-ups 3x10
Barbell Rows 2x8

B:
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Chin-ups 3x10
Planks 3x30s

The absolute fuck are you talking about, delusional faggot? Dude's back is straight as an arrow.

Look at the shoulders and scapulars m8, shits unaligned. It’s slight but it’s still there

>t. Chiro

That doesn’t mean scoliosis. Could be a muscle imbalance

BJJ mon and wed, climbing tue, routine as listed below 4-5 times a week along with a lot of stretching and general movement training.

Squat 3*5
15 min. handstand accumulated in as few sets as possible
Ring dips 3*amrap
Ring pull ups 3*amrap

Squat 3*5
OHP 3*5
Biceps/Triceps superset

Former competitive olylifter for 7 years so I'm basically just maintaining my joozy legs and shoulders while having as much fun as possible. Feels good.

True, but a symptom of muscle imbalance is scoliosis

>along with a lot of stretching and general movement training.
fuck yeah, i like this

post body pic

Swim 3x a week
Judo 2x a week

You guys know that some newfags didn't know what to do in the gym so instead of directly asking about it he made a 'post routines' thread right?

...

Homegym master race here.

>frankoman dumbell split
Did this for 3 months. Cardio on off days is running, cycling or hiking.

>r/bodyweightfitness recommended routine
Been doing this for the past month and will continue until it's summer when I can focus on outdoors sports. The leg progressions are lame so I'm doing front squats on mon/fri and deadlifts on wed.
Cardio on off days is running, cycling or hiking

Monday:
High Bar Squats
Bench
Rows, Rows, Rows
Biceps
Carries

Wednesday:
Deadlift
OHP
Weighted chins
Triceps
Shoulders

Friday:
Front Squats
Weighted dips
Weighted pullups
Biceps
KB Swings

I do the programming myself after a year of running routines that bored me or didn't fit my goals all at once

Just taken. I don't have a mirror to take proper pics of legs and I'm not waking up my roomie just to use her mirror

>he programs for rows
>he doesn't just retard strength them and progress constantly

Current BW 83kg/183lbs
Current squat: 170kg/374lbs*3 this morning

well I usually did retard strength them twice a week, once barbell bent over, once dumbbell unilateral bent over rows, but this time I decided to focus more on pull ups. It's only 16 weeks after all, once I finish this and go through some peaking to see what I can do on the big lifts, I'll probably star another Juggernaut program with more rows this time.

Doing nSuns LP 6 day deadlift
First and second exercises on pic follow T1 and T2 schedule.

Fpbp, same

Had someone from /int/ recommend me do triceps the same day as chest day

ABCAxxx

A:
-Bicep curls (alternate between DB, BB and hammer) 3x10
-Lateral raises 3x10
-Skullcrushers 3x8
-OHP 3x5
-Flys 3x10
-Bench 3x5
-Incline bench 3x5

B:
-Hamstring curls 3x8
-Calf raises 3x20
-HB squat 3x5
-Deadlift 1x5

C:
-Trap shrugs 3x20
-Pendlay rows 3x5
-Rear delt push machine 3x8
-Hyperextensions 3x12
-Lateral row 3x8
-Lat pulldown 3x8

Monday, Wednesday, Saturday:
3x5 Flat Bench Press
3x5 Incline Bench Press
3x5 OHP
3x10 Side Lateral Raise
3x8 Rows
3x10 Face Pulls
3x8 Lat Pull Downs
3x10 Rope Push Downs
2xF Pull Ups
5x10 Calf Raise

Only Wednesday:
3x5 Squat or Deadlift alternating each week

>r
404 delts not found

hwut niggu? >:o

Someone please tell me if this makes sense...

Day 1: Upper
a. 5x5 Bench Press
b. 5x5 DB Lying Triceps Extension
c. 5x5 DB OHP
d. 5x5 DB Curl

Day 2: Lower/Back
a. 5x5 Zercher Squat
b. 5x5 Bent-Over Row
c. 5x5 Romanian Deadlift
d. 10x15 DB Calf Raise

Day 3: Rest

Here's my routine, been making great progress (bench stalled at 150 for now but I'm really enjoying it, felling the burn).

Monday: Chest
>Bench
>Floor press
>Board press
>Cable flys
>Rotator cuff warm up
>Incline bench
>Incline dumbell flys
>Push-ups

Tuesday: Back
>Yates rows
>Weighted back extensions
>Pull ups
>Lat pulldown
>Rear delt flys

Wednesday: Legs
>Leg press
>RDL
>Calf raises
>Abs lol

Thursday: Shoulders
>Seated dumbell OHP
>Seated barbell OHP (only to parallel tho dont want to get injured)
>Cable raises
>Lateral raises
>Front raises
>Rear delt flys

Friday: ARMS FUCK YEAH
>Barbell curls
>Skulcrushers
>Dumbell curls
>Cable pushdowns
>Hammer curls
>Dumbell skullcrushers
>Cable curls
>Tricep dips
>Forearms
>Forearms the other way

>Falling for the strength troll
>Top fucking LelKek

You're going to have to detail your mode of progression. How do you manipulate volume, intensity and recovery in order to make progress?

More generally, it seems a little odd to do isolations with so few repetitions per set. Also, why Zercher squats and not regular back squats?

What’s best rooteen for a noob who only wants to lift for aesthetics?

Going for power endurance.

...

>Also, why Zercher squats and not regular back squats?
I don't have access to a squat rack. Instead, I load the bar up on the floor, deadlift and hitch it on my thighs, then crouch down and swing my arms underneath to hook it.

I saw a guy on YouTube do it. People look at me weird, but it works alright...

As for progression, I typically start 20 lbs below my 5rm (10 lb for dbs), and try to do my 5rm on my 3rd and maybe 4th set. For bench, lately it's: 175, 185, 195, 195, 185.

I typically rest 3 min between sets.

>I don't have access to a squat rack.

Consider switching gyms. A power rack is probably the third most important thing after bars and weights.

How do you actually increase the weight you lift? If you're just doing the same weights every time how do you get any better? How can you tell if your assistance exercises 'work right' when you're not making any progress?

I know I should find a rack, but this gym is free in my apartment building.

When I get to the point where I can do 6 reps of what I thought was my 5rm weight, then I bump everything up next time. So, if I go:
175 for 5
185 for 5
195 for 6
195 for 5
185 for 5

Then next workout I'll start at 185 instead of 175.
Does this make any sense, or am I doin it wrong?

whatever bigger faster stronger tells me to do

I have big arms and chest from training arms and bench so often. Non-existent legs tho cause I skip leg day.

By everyday I meant 5 days a week.