not even being a sarcastic dumbass, but OHP and pull-ups.
In varying rep ranges
Routine Thread
Bentley Morgan
Carter Allen
Has anyone tried: build the monolith 5/3/1
Jace Thompson
Thoughts on this? What would you change?
Tuesday – Shoulders & Back
1. Weighted Chin‐ups: 2 sets – 4-6 reps, 68 reps (Reverse Pyramid)
2. StandingBarbell: 2 sets – 4-6 reps, 68 reps (Reverse Pyramid)
3. Seated Cable Rows: 2 sets – 4-6 reps, 68 reps (Reverse Pyramid)
4. Lateral Raises: 4 sets x 10‐15 reps
5. Hanging Leg Raises: 2 sets x 10‐15 reps
Thursday – Lowerbody and Biceps
1. Single Leg Squats: 2 sets – 6-8 reps, 810 reps (Reverse Pyramid)
2. Romanian Deadlifts: 2 sets – 6-8 reps, 810 reps (Reverse Pyramid)
3. Standing Calf Raises: 2 sets – 10-12 reps, 1215 reps (Reverse Pyramid)
4. Barbell Curls: 2 sets – 6-8 reps, 810 reps (Reverse Pyramid)
5. Hammer Curls: 2 sets – 6-8 reps, 810 reps (Reverse Pyramid)
Saturday – Chest & Triceps
1. Incline Bench Press: 2 sets – 4-6 reps, 68 reps (Reverse Pyramid)
2. Flat Bench Press: 2 sets – 4-6 reps, 68 reps (Reverse Pyramid)
3. Skull Crushers: 2 sets – 6-8 reps, 810 reps (Reverse Pyramid)
4. Rear Delt Flyes: 4 sets x 10‐15 reps
5. Abs Wheel Roll outs: 4 sets x 10‐15 reps
Oliver Cooper
I am a faggot and something went wrong. Those should say 6-8, 8-10, and 12-15 wherever it looks retarded.
Dominic Jenkins
Whole Routine
Monday Upper Body Strength
Bench 8xP up to 90%
Rows 5x5
OHP 5xP
Row Grip Pulldowns 5x5
Incline Bench 5xP
Lat Pulldown 5x5
Tuesday Lower Body Strength
Squats 3xP, 4x2 95-90% 1RM, 2x4 80% 1RM
Front Squats 5xP
RDL 5x5
Leg Crunches 3xF
Wednesday Chest/Shoulder/Tricep Hypertrophy
DB Press 3xHP
DB Shoulder Press 3xHP
Close Grip Bench 3xHP
Incline DB Press 3xHP
Arnold Press 3xHP
Dips 3xF
Chest Flys 3x12
Upright Rows 3x12
Tricep Ext. 3xHP
Incline Flys 3x12
Lateral Raises 3x12
Reverse Cable Tricep Ext. 3x12
Thursday Back/Bicep Hypertrophy
Deadlift 3xP, 3x2 95% 1RM, 2x4 85% 1RM,1xBurnout
DB Rows 3xHP
Seated Curls 3x12
Reverse Flys 3x12
Lat Pulldown 3xHP
Hammer Curls 3x12
Seated Rows 3xHP
Cable Curls 3x12
Close Grip Pulldowns 3xHP
Face-Pulls 3xHP
Side Pulls 5xF
Friday Leg Hypertrophy
Lunges 3x20
RDL 5xHP
Leg Press 5xHP
Leg Curls 5xHP
Leg Extensions 5xHP
Calf Raises 3x15
Leg Crunches 3xF
P=Rep range 1-5
HP=Rep range 8-12
F=Failure
Carter Cruz
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Standing Barbell Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns: 3x10-12
Overhead Dumbbell Extension: 3x10-12
Shrugs: 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Deadlifts: 1x5
Lat Pulldowns: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls: 4x-10-12
Hammer Curls: 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Extensions: 3x10-12
Hamstring Curls: 3x10-12
Standing Calf Raises: 5x10-12
[X]PPLPPL
Aiden Gray
What should I do as a dadbod warehouse worker? My job is unloading a 2,200 to 3,500 box truck by hand (boxes weigh from 5 to 55lbs, average close to 45lbs) and putting them on pallets. Every time I do a good workout at the gym I'm too sore halfway through the day to push myself and I get yelled at.
Ayden Lewis
>What should I do as a dadbod warehouse worker?
Find a better job
Elijah Gomez
I've been running nSuns 6 day deadlift variant for a while and have seen amazing progress, aesthetic and strength, natty. Anyone else tried nSuns?