Routine thread Yo brothers critique my routine, any help is appreciated. My goal with this is a sort of powerbuilding program with a focus on building the deadlift and the barbell row. My main doubt is whether this amount of deadlifts and rack pulls is too much or too little. Also, i am a beginner and i can only workout in these days. 5 lbs is added after each session.
MONDAY - LEGS Squat 5x5 Deadlift 3x5 Front squat 3x10 Traps 4x10 Calves 4x10 Neck 4x10 Abs 4x10
Started working out with a female friend. She wants to do the same exercises as me, but I've been lifting for a few years and it's probably not good for her to do the same stuff. She's not overweight or anything, but she's really weak, like only 1 pushup weak. How the fuck do I make a routine for this, I don't ever remember a time in my life when I was this weak.
I'm running a 4 day bastard version of Phrak's GSLP ABxABxx
B 2x5, 1x5+ Military Press 2x5, 1x5+ Pull-up 1x5+ Deadlift 3x10 Skullcrusher
Instead of adding 1kg to upper body lifts and 2kg to lower body lifts. I just add 2,5kg to all lifts every week (but if i hit more than 10 reps on the last set I add the weight in the next workout). I also do a casual ab circuit on rest days that consist of 3 rounds of 20 crunches, leg raises, v-ups, sit-ups and reverse crunches.
Well, you could refer her to the reddit recommended bodyweight routine, it's a really good program, and once she has a baseline strength she could move on to working with weights.
heavy upper light lower light upper heavy lower or fullbody 3 times a week heavy light medium?
Just do PHUL if you have the time to do it
Which day do you do 8 hour arms on?
post body and lifts
P >bench 3x5 L >squat 3x5 P >DL 3x5 >pullup 3x5 each twice a week
How suicidal I am on scale from 1 to 5? Only did the first day so far
A: Back + Biceps BB Row 3x12 Lat Pull Down 3x12 Cable Row 3x15 DB Row 3x15 T Bar Row 3x12 Reverse Grip Lat Pull Down 3x12 Standing Lat Pulldown 3x15 BB Curls 3x12 DB Curls 3x12 Spider curls 3x12 Concentration curls 3x8 Barbell Reverse Wrist Curl 3x25 Cable Reverse Curl 3x20 BB Wrist curl 3x25
B: Chest + Triceps BB Incline Bench 3x12 DB Flys Incline Bench 3x15 DB Press Incline Bench 3x12 BB Decline Bench 3x12 DB Flys Decline Bench 3x15 DB Press Decline Bench 3x12 Cable flies 3x20 DB Pull overs 3x12 Close Grip Bench Press 3x12 EZ-Bar Skullcrusher 3x12 Seated Triceps Press 3x15 Rope pulldowns 3x15 Tricep pushdowns with T bar 3x15
C: Shoulder + Legs Squats 3x12 Leg raises 3x15 Hamstring curl 3x15 Calf raises 3x20 Leg press 3x12-15 DB Shoulder Press 3x12 OHP 3x8 DB Front raises 3x15 DB Rear delt flys 3x12 BB Upright rows 3x15
Are you on it already?
not yet. i found it on the archives. i'm curious as to what people think.
Any good routines I should follow that don't involve squats and deadlifts? I'm going to be honest with you guys I hate being in the squat/deadlift area cause I always think I'm doing them in bad form even after watching 100s of videos of them and don't like it when people watch.
I'm trying some RTS inspired stuff. I only train twice a week so I always try to achieve a lot of fatigue. I always do lifts with a given weight I can do for 3-7 reps for main lifts and 5-15 reps for assistance work. I warm up and do my top set one rep shy of failure. After that I deload the weight by approx 15% and keep on doing sets with the same amount of reps as my first set and 1-3 mins of rest inbetween until the the last rep feels as hard as the first set, 15% fatigue achieved. For some exercises, like chinups, dips and other bodyweight stuff I instead do my first set one rep shy of failure and just do 85% the amount of reps for the following sets.
A >Main Lifts OHP Deadlift
B >Main Lifts Bench Squat
I always do the same for bodyweight stuff and assistance work. >Bodyweight Stuff Chinups supersetted with Dips >Assitance Lifts Curls supersetted with Overhead Triceps Extension DB Rows Facepulls
Feel like I'm doing way more volume than I did before on other routines, despite the low reps. It's not unusual for me to do like 6-8 sets including the first top set. Let's see if this will net any long term gains though.