You will be cursed with no gains this week unless you post your routine in this thread and say please rate my routine...

SMOLOV
M
O
L
O
V

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lift weights
my routine
at the gym

SS w/ accessories

A:

squat 3x5 with warm ups
bench 3x5 with warm ups
deadlift 3x5 with warm ups

+

50pullups.com/
wrist roller 3x5
curls 3x5

B:

squat 3x5 with warm ups
OHP 3x5 with warm ups
power clean 3x5 with warm ups

+

50pullups.com/
reverse curls 3x5
wrist curls 3x5

MWF

I unironically don't have a a set plan and just do a shitton of different things

I do crossfit, stay mad

A

Bench 3x5
Squat 3x5
Barbell rows 3x5

B

OHP 3x5
Squat 3x5
Barbell rows 3x5

C

Bench 3x5
OHP 3x5
Deadlift 1x5

Workout every 2-3 days, do 2.5k rowing as cardio after every session

>pls rate my routine spooky skeletalor

I would add one day for hypertrophy and up the sets to 5

I used to do 5x5 but it started taking a toll on me and I didn't really want to take even more rest days - hypertrophy day could be good though, thanks user. What lifts would you recommend for it?

My upper hypertrophy day (all 3-4x8-12)
Incline barbell bench press
flat bench dumbbell flye
seated cable row
one arm dumbbell row
dumbbell lateral raise
seated incline dumbbell curl
cable tricep extension

Cheers. So you do hypertrophy on upper body only? Tbh my legs are huge (I've had to buy new trousers cos my old ones ripped kek) so maybe that would be a good plan

StrongLifts 5x5
please rate my routine spooky skeletalor

please rate my routine spooky skeletalor
ABCABCX
3-4x8-12

A:
Bench Press
Incline Dumbbell Press
High cable flies setted with low cable flies
Hammer Chest
Face Pulls
Dips
Tricep Extension

B:
Wide grip pull ups
Cable rows
Deadlifts 5/3/1 reps
Lat pull down
Vertical Rows
Preacher curls
Forearm curls

C:
Squat
Leg press
Leg curl
Calf raise
Dumbbell OHP

please rate my routine spooky skeletalor.

A:
3x5 Squats
3x5 Bench
1x5 Trap Bar Deadlifts
3x5 Bent Over Rows
3k Rowing

B:
3x5 Squats
3x5 OHP
1x5 Trap Bar Deadlifts
5x6 Pull-Ups
5x6 Dips
3k Rowing

AxBxAxxBxAxBxx

ss

t-nation.com/workouts/full-body-training-for-advanced-lifters

Basically a fat as fatass and just starting to get back into it since I quit in highschool almost a decade ago. Just did some wall-push-ups, about 30, probably going to do some free weight lifting with a 8-10lb dumbbell later. Little steps but at this point it will help at least build some stamina or something. Sitting on your ass all the time and drinking can really fuck up your physical stamina and strength. Not sure about tomorrow, probably squats and toe touches.

.>Monday
Bjj drills: 1 hour, Bjj private lesson: 45 mins Bjj advanced techniques: 1:30 hours
>Tuesday
Bjj drills: 1 hour, Bjj no gi: 1 hour
>Wednesday
Weights: 1 hour, Bjj advanced techniques: 1:30 hours
>Thursday
Drills: 1 hour, No gi: 1 hour
>friday
Weights: 1 hour, competition class: 1 hour
>Saturday
Free rolling: 1:30 hours, Weights: 1 hour
>sunday
Rest

got me to almost 2/3/4/5 already
>5'10, 190lbs

Attached: Routine.png (1222x743, 76K)

lol'd

Please Rate my routine spooky skeleton

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routine is pic related, I sometimes do curls or close-grip bench for 3*6-8 at the end if I feel like it, please rate my routine spooky skeletalor.

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my routine
please rate my routine spooky skeletalor

Mon-Sun
75 Dumbbell Curls
40 Push Ups
25 Squats
15 Ab Roller Movements (Just started don't know the name)

Attached: Ab-Roller-Wheel-Rollout.jpg (645x550, 151K)

Saturday
Bench press 12 at 65% 10 at 70% 8 at 75% then back to 10 then 12
Ohp: 10 at 65% 8 at 70% 6 at 75%
Tried extensions, lat raises, tri pull down, shrugs, incline db press all at 3X10-12
Sunday
Diddly in same fashion as bench
Barbell row same fashion as ohp
Seated alternating curls 5X8-12
BB curls, hammer curls, face pull, seated row, lat pulldown 3x8-12
Monday
Squat same fashion as bench and diddly
Leg machines at 3x10-12
Wednesday
Same except bench and OHP become 5x5 at 80-85%
Thursday
Same except diddly and bb rows become 5x5 at 80-85%
Rate me up skeletor

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please rate my routine spooky skeletalor

how do you make any gains with such little volume

Monday (heavy)- deadlift, bench press, bent over row, dumbell press, pulldown, dumbbell fly
Tuesday (heavy)- Squat, overhead press, leg press, seated press, farmers walks, upright row, calves

Thursday (light)- Tbar row, incline bench, rack pull, incline fly, seated row, incline dumbell press, one arm row, lower cable fly
Friday (light)-Squat, overhead press, leg press, lateral raise, calves, frontal delt raise, leg curl, reverse flys

heavy indicates a 5/3/1 on the main movement followed by a reverse 5x5 workout (95% max)

light indicated a 4x10 with 8-10 reps minimum on each set (70% max)

Wendlers 5/3/1 for Beginners Mo,We,Fr.
Boxing Class on Tue + Thur

>A:
Pushups
OHP
Bench press
Skullcrushers
>B:
Bicep curls
Hammer curls
Shrugs
Rows
>C
Squats
Lunges
Calf raises
Russian twists
>D
cardio shit

ABCDABD

*please rate my routine spooky skeletalor

Attached: 4512C5FA-875A-4577-94C4-2C062743E8FA.jpg (1352x1732, 420K)

modified coolcicadas PPL
PPLxPPL

please rate my routine spooky skeletalor

What mode is this?

whatever i want whenver i want
please rate my routine spooky skeletalor

fuck you

>MON:
Bench press
Dumbbell press
Cable flyes
Decline chest press machine
Dips
Tricep pushdowns
Tricep machine (I don't know the name)

>TUES:
Squats
Hamstring curls
Leg press
Leg extensions
Calf raise seated
Calf raise standing

>WEDS:
OHP
Cable lateral raise
Shrugs
Face pulls
Shoulder press machine
Rear delt flyes
Front plate raise
Leg raises (abs)

>THURS:
Pullups
Deadlifts
T-bar row
Lat pulldowns
Machine rows
Ez bar curls
Machine bicep curls
Cable bicep curls

>FRI
Hamstring curls
Leg extensions
Calf raise seated
Calf raise standing
Oblique machine
Crunch machine
Leg raises (abs)

danke bro

please rate my routine spooky skeletalor

Maybe

P (focus on shoulders/chest)
>crushgrip dumbbell pressout
>L shape shoulder lifts
>Plate Press
>decline dumbbell bench press
>shrugs
>various cable chest workouts
>5 mins core workout

P (heavy deadlift day, mostly back)
>heavy deadlifts
>bent over row
>face pull
>rocking lat pulldown
>hyperextensions
>pullups
>5 mins core workout

L (light squat day)
>Box Squat
>bulgarian split squat
>calf raises
>ham curls
>5 mins core workout

P (tricep/chest day)
>bench press
>incline dumbbell press
>dips
>5 mins core workout

P (light back / bicep focus)
>deadlifts
>weighted pullups
>hyperextensions
>various bicep work
>5 mins core workout

L (heavy squat day)
>squats
>bulgarian split squat
>calf raises
>ham curls
>5 mins core workout

Here's a quick rundown of my week. PPL with each day having a different focus. Any suggestions, tips, alternatives, bully?

Monday, Wednesday and Friday
>Phraks Greyskull LP

Tuesday, Thursday
>45 min swimming

Saturday
>barbell bicep curl
>lateral raises
(yeah, lanklet here)

Sunday
>rest

monday-thursday: fasting, HIIT, hypertrophic workouts
friday: Chest & Back
saturday: Shoulders & Arms
sunday: Legs
All German Volume Training

please rate my routine spooky skeletalor

SS
please rate my routine spooky skeletalor

A
>Squat
>OHP
>Diddly
>Weighted pull ups
>Curls
>Seated calf raises

B
>Squat
>Bench
>BB Row
>Standing calf raises
>Skullcrushers

Still a noobie, only in my 3rd month of lifting but I am making some good gainz.

4 days a week, 2 upper 2 lower.

1 upper is heavy bench and accessories, 1 is light bench and accessories. 1 lower day is heavy squats and accessories, my other lower day is light squats and accessories.

Mon-Legs/abs
Tue-Upper chest/taps/abs
Wed-lower chest triceps/abs
Thur-back/swim/abs
Fri-Arms/chest/swim/abs
Sat-Calves/back/abs
Sun-Swim/basketball/arms
plz rate skeletor

squat variation. work up to 3rm then back off sets.
back extension 3 x 10
pull ups either for max reps or max weight
dips either for max reps or max weight
about 10 sets of each^

a row variant and fly variant and then arms.

every day, only rest when i feel like it. maybe once or twice a week.

post body

Pretty much whatever feels right
>TFW not a slave to meme routine

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Upper A
BB bench: 3×6-8
DB row: 3×6-8
Incline DB bench: 3×8-10
Lat pull down: 3×8-10
Upright row: 2×15
Hammer curls:2×12-15
Tricep push downs: 3×10-12

Lower
Squats: 3×6-8
Deads: 3×6-8
Leg press: 3×8-12
Hamstring curls: 3×8-12
Calf raises: 4×15
Farmers walk: 3×2min
Ab work

Upper B
Weighted pullups: 3×6-8
Weighted dips: 3×6-8
OHP: 3×6-8
DB bench: 3×8-10
Seated cable row: 3×8-10
Cable crossover: 2×15
EZ bar curl: 3×10-12

Goes like U/A,r,L,r,U/B,r,L with rest days being cardio work.

I followed this: simplefit.org/workout.html
For a month but closing in on doing 5 minutes of exercise (without breaks, but still) feels far from enough so I was going to switch to this:
reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Is that a good place to start?

one set of one rep of max bench once a week

literally SS with dips and pull ups on alternating days.
>just started lifting

Wake up
Eat
Work
Eat
Eat
Home
Eat
Something
Eat
Sleep

Repeat

AxBxAxx
BxAxBxx
A
Squat: 3 sets of 5
Bench: 3x5
Pendlay Row: 3x5
Chinups: 3x5

B
Squat: 3x5
The Press: 3x5
Deadlift: 1x5
Chinups: 3x5

Current lifts: 85/135/145/185
Please rate my routine spooky skeletor

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Tuesday/Thursday/Saturday: SS+extra
Every other day: 30 minutes cardio+bagwork
Please rate my routine spooky skeletor

SKELETOR

Barbell curls in the squat rack everyday
Skullcrushers in the squat rack everyday

Why do you do almost nothing for shoulders?

Terrible

masturbate every day, every hour

>Turn up and meet my mate
>He checks the workout on his phone
>Its a shitty photo of starting strength
>Go through that, have the craic
Pretty fuckin comfy to be honest

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You brought this upon yourself op

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meh, 5x5 stronglifts

cool cicada pl please rate my routine spooky skeletalor

SLENDERMAN IS REAL !!!,
Or is that son of slendernan?

Monday,Wednesday,Friday Full Body Workouts

Basic Exercises I do on all days :
Some Form of Deadlift (Trap Bar Deadlifts If my lower Back is very sore, and normal Deadlifts for regular Workouts)
Squads
Chin ups
Bench Press with Medium or Close Grip

Exercises I throw in to a Workout one or two Times a week:
Good Mornings
Skullcrushers
Biceps Curls

Exercises I do from time to time:
Barbell Rows
Pull ups

I do 3 Sets with 3-5 Reps and try to add More Weight every Week
I am only a Beginner so I am trying to increase my Overall strength especially with the big Exercises

Pls rate

day 1-7: deadlift
pls rate

Supposed to be doing SL 5x5, didn't like having only three excercises per day so instead I transformed the Bench Press into a daily thing
5 min cardio to warm up
5x5 squats
5x5 BP
5x5 OHP
5x5 BR
1x5 DL
5 min cardio to cool off

Monday
Chest tris abs
Tuesday
Back bis abs
Wednesday
Legs shoulders abs
Thursday
Chest tris abs
Friday
Back bis abs
Saturday
Legs shoulders abs
Sunday BREAKDAY BOYEH

Also when i do cardio with it every other week

FULL BODY 4 DAYS A WEEK

I have no idea what I'm doing but it seems to yield okay progress.

Mon: Rest

Tues: Bench, Squat, Pull-ups/Chins, Face Pulls, Abs

Wed: Rest

Thu: OHP, DL, Pull-ups/Chins, Lateral Raises, Abs

Fri: Rest

Sat: Bench, Squat, Pull-ups/chins, Face Pulls, Abs

Sun: OHP, lighter DL or DL variation, sometimes extra squat volume, always more pull-ups and/or chin-ups, lateral raises, and extra accessories.

I end up with 20+ working sets of bench and ohp, 10+ sets of squats, and 5-10 sets of deadlifts a week. About 24-30 sets of vertical pulling. Keeping intensity high.

Is this retarded?

U/L/U/L/U with back every day

OHP Heavy
Row Heavy
Bench Volume
Chest Isolation
Biceps
Triceps

Squat Heavy
Vertical Pull Volume
Posterior Chain Heavy
Rear Delts
Abs
Conditioning

Bench Heavy
Row Medium
OHP Volume
Delts
Biceps
Triceps

Squat Volume
Vertical Pull Heavy
Posterior Chain Volume
Rear Delts
Abs

OHP Medium
Row Volume
Bench Medium
Triceps
Biceps
Triceps

Heavy: total reps

dumbbells

standard pplpplx

on a hard cut (psmf) rn so no heavy barbell lifts besides OHP

main lifts by day:
incl db bench
chins
split squat
ohp
chins
split squat

5-6 accessories then 2 ab exercises
20-40 mins LISS incline walking

Please rate my routine spooky skeletalor

A
Bench 5x5
Press™ 5x5
Pull ups 4x8-12
T bar rows 4x8-12
Incline bb bench 4x8-12
Cable rows 4x8-12
Lat pull down 4x8-12
Skullcrushers 3xAMRAP
Then just spam arms with volume for as long as I want

B
Squat 5x5
Diddly 1x5 1x3 1x1
Leg press 4x20
Leg curls 4x8-12
Leg ext 4x8-12
Planks 3x60s
Fuck calves
pls rate my routine spooky skeletar

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5x5 with xtr arm aday

please rate my routine spooky skeletalor
AxBxAxx BxAxBxx
A:
Squat 3x5
Bench 3x5
Pendlay Row 3x5
Overhead BE 3x8
Preacher Curl 3x8
Diddly 1x5
Weighted Plank 3x60s
B:
Squat 3x5
OHP 3x5
Diddly 1x5
Close-Grip Bench 3x5
Weighted Chin-Up 3x5
Weighted Plank 3x60s

t-nation.com/workouts/531-how-to-build-pure-strength

you will gain

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Day 1: 100 push-ups and squats, 1 hour cardio
Day 2: 100 push-ups and squats, 1 hour cardio
Day 3: 100 push-ups and squats, 1 hour cardio
Day 4: 100 push-ups and squats, 1 hour cardio
Day 5: 100 push-ups and squats, 1 hour cardio
Day 6: 100 push-ups and squats, 1 hour cardio
Day 7: 100 push-ups and squats, 1 hour cardio

Workout A
Bench Press
Squat
Pull ups
Dips
Calf raises

Workout B
Deadlift
OHP
Bent over row
Upright row
Shrugs
Curls

ABxABxx

I do 5x5 for the big compound lifts and then 3x10 for the little guys. This is after reaching 1/2/3/4 on SL5x5.

Rate me queers

I'm doing a software engineering course at uni and it's filled with people like this

Do 35+ minutes of cardio on weekdays if I can otherwise its 12 minutes of HIIT

>mon
OHP to max
Weighted pullup to max

>tues
Bench to max

>wed
OHP to max
Weighted pullup to max

>thurs
Bench to max

>fri
OHP to max
Weighted pullup to max

pretty intense

Attached: 1522775046087.jpg (643x720, 154K)

Same, feels nice being head and shoulders above the other guys though

I dunno, I'm pushing my limits every time though and I'm up to 125kg squats for 3x5 from like 100 so it must be working okay. Granted there's more efficient ways to do it though probably