AAAAAAAAAAAAAAAAAAA POST YOUR ROUTINE RIGHT FUCKING NOW

Treadmill 15min+ until failure

Lat Pull-Downs
2 sets of 10 reps
Biceps Curls
2 sets of 10 reps
Chest Press
2 sets of 10 reps

I know its nothing compared to some of your routines but this shit is good enough for otter-mode if im doing it 5 times a week? Every other week I do an additional set with increased weight until failure

Attached: 2018-04-13 01_50_36-First meetup of the University of Waterloo Hype Club!! _ streetwear.png (948x623, 971K)

Non engineering 1st year fag spotted who probably works out at REV. Water Water Water

In all seriousness youll stay DYEL like that. Youll look better than 75% of UW dudes but that really isn't saying much. Get on SL5x5 and eat for legit gains. Catch me squatting 5pl8 at CIF.

My only routine is slingin haybales around in a barn and working on my truck. All you ever need ;)))

it works well

Attached: PushPullLegsPPL.png (1038x598, 28K)

A
Fap 3x5
Browse somalian dog beauty pageant forum 1x12
Cry 4x8

Every day is A day.

Attached: 1498085957331.png (411x417, 75K)

Post farmpucci

Squat 3x6
Deadlift 2x6

Bench 3x6
DB Rows 3x6
OHP 2x6
DB Curls 2x6
30 min Cardio

Pause Squat 6x4
Pause Deadlift 3x4

DB Bench 4x8
DB Rows 4x8
DB OHP 4x8
Chins 4x8
DB Incline 3x10
DB Curls 3x10

thats a good routine, thanks for sharing
but I believe deadlifts go on leg day

Slovák detected

Uhh treadmill for 3 hours at 5 mph and max incline

ULxPPLx

Calisthenics shit tho, with some biceps curls/rear delt work and traps n neck.

FXFXPPX (F = full body)
Weighted calisthenics autistic routine with some diddly and farmer walk to complement

I do a four day split of overhead press, bench press, deadlifts and squats. I copied most of my program from Brian Alrushe

Squat, deadlift, OHP and bench every day if I can.
>niggas who focus too much on their >muh strict program with a gorillion exercises instead of just consistently going hard at a few exercises 3+ a week
shiggy diggy doo

Attached: 2312414.gif (264x264, 1.37M)

going for leg day today

squats
leg press
calf raises
leg extensions
hamstring curls

everything everday. few sets till failure

best for natty. keeps MPS, and anabolic hormones in the body elevated as much as possible. necessary if u actually want to get big as a natty

>Browse somalian dog beauty pageant forum
YAAASSSS ME LIKE THIS MEME

7x a week- bench press 1x15
2-3x a week- squat 1x5

I ain't posting shit you homo

Yea sure. Stop lying on the internet

until it doesnt

I run a PPL routine with super sets.

Chest, Shoulders and Tries

OHP 4X 5-10 reps
OHP Seated 3X 6-10 Reps (Optional if I'm press for time)
Tricep Pushdowns 4X 12-15 reps
Dumbell Military Press 4X (6-10 or 12)
Bench Press 3X 5-12 reps
Incline Bench Press 3X 8 Reps
Dips 4X (12 unweighted, 5 weighted)

Back and Bicep

Warmup with Cable Rows and Curls 3-4X (15 reps each)
4X Lat Pulldown Wide Grip 10-12 reps
4X Lat Pulldown Close Underhand Grip 10-12 reps
4X Seated Row 10-12 reps
Bicep Curls 3-4X 8-10 reps each arm
Spider Curls 3-4X
Pendlay Rows 4X 8-12 reps (First 2 with 135, last 2 with 185)
Dumbells Side Lateral Raises 4X 10-12 Reps
Pullups 3-4X (8-10 unweighted, 5-6 Weighted)

Legs, Hamstring, and Abs

Warmup Squat with Bar 3X 15 Reps

Squats 9X 8-15 reps (Start as 185, then work my way up to 250, and up the wight when I get comfortable)

Deadlifts 9X 6-12 reps 9Start at 185, work my way up to 300+ (Max I will go)

Mess Around on Captains Chair 4X 15 reps Ab exercise is random

Dumbell Lunges 4X 10 reps (Hate this fucking exercise, but it does wonder for your butt and hamstrings)

Workouts might seem long, but I superset, so when I do one, I do a accessory lift that works a different muscle.

I also jumprope 20-30 minutes a day, usually 120 in morning, and 10-20 at night.

Upper/lower on that CWS shit:

>Day 1
Juggernaut Method sqats
5/3/1 deficit diddlys
Ab wheel 5x12
standing legcurls/ blg squats 4x10-15
standing calf raises 6x20

>Day 2
JgM OHP
Weighted pullups 4x5 +1x amap
Incline db/chest supp rows 4x12
Kroc rows 1 x amap
Facepulls/lateral raises 4x10-20

>Day 3
JgM DL
5/3/1 zercher sq
dragon flags 3x5
ab wheel 3x15
standing leg curls/ blg sq 4x8 (heavier)
calves 6x20

>Day 4
JgM Bench
5/3/1 Pendlay rows
standing pin press/pullup 4x5+1xamap
Kroc x amap
facepulls/laterals 4x8-12

Attached: hmm.jpg (526x476, 19K)

Attached: Skjermbilde prog.png (397x690, 22K)

Going to switch to this in a couple of weeks. Thanks slavbro.

Giving this a fucking go, first week down tiring but so far so good
muscleandfitness.com/workouts/workout-routines/arnold-schwarzeneggers-double-split-routine

Squat 5x5
Bench Press 5x5
Bent over row 5x5
Overhead press 3x10
Bicep curl 3x10
Triceps curl 3xF
Shoulder press 3x10
Lateral pull down 5x5
Body weight ab routine
Flexibility stretching routine

Thoughts? Areas I can improve?

whats it like being 14y/o??

>Day 1
Chest flies 5 x F
Lat pulldown 5 x F
Row 5 x F
Bicep Curl 5 x F
Triceps extension 5 x F
Chest press 5 x F
Lateral raise 5 x F
(Pushups 100 daily
Sit ups 100 daily)
>Day 2
Leg extension 5 x F
Leg press 5 x F
Calf raise 5 x 50 (max weight literally does nothing for me anymore thanks to work)
Leg Curl 5 x F
Hip abductors 5 x F

I don’t do cardio cause my job requires I walk 7-10 miles a day. I don’t do free weights due to serious back injuries in the past. Was in a back brace once and never wanna go back in one.

Attached: E69B7C28-45F6-436C-BA74-FF5F2EBD16F6.jpg (400x400, 43K)

Th8s is almost my exact routine. I dont do ab work and lat pull down but add in 1x5 deadlift every workout and 5x5 romanian deadlifts once weekly.

You really should diddly.

stripped 5x5
A
deadlift
bb rows
shoulder press/ohp
B
goblet squat
bench press
pull-ups/chinups 2x max

It would take too long to write it all out

Doing the nsuns cap3 from leddit

Day 1 4x Max bw pullups, bench, incline becnh,chest accesories,biceps

Day 2 30 weightr Pullups deadlift variation, heavy rows, back accesories,triceps,abs

Day 3 Front squats, ohp, leg accesories, shoulder avvesories

Day 4 4x Max bw Pullups, bench, incline bench, chest accesories and biceps

Day 5 15 weighted Pullups, deadlifts, light row variation, back accesories, tris and abs

Day 6 Skwaats, db ohp, leg and shoulder accesories

Deadlift/Goblet squat
Bench
Flyes
OHP
Rows
Bicep curls
Lateral raises
Ab roll

Every other day.

Attached: 1458650641431.png (657x527, 36K)

xxABxAB

A
3x5 Bench Press
3x5 Barbell Row
3x5 Squat
3x10 Barbell Curl
3x10 Incline Dumbbell Press

B
3x5 Press
3x5 Chin-Up
1x5 Deadlift
3x10 Dip
3x10 Lateral Raise

Attached: 1523295181739.jpg (719x626, 87K)

Literally grayskull LP but I do everything 10x10. Will probably just move onto DL/highbarSquat/bench/OHP afterwards. Or do shortcut to shred again. I also swing around a 15 pound axe for a few hours every day too to keep the house warm, but I don’t count that.

Attached: 61769804-1418-4A18-B8DF-EC8AB1E86848.jpg (500x650, 86K)

you know how i know you have a shit routine?

Sorry m8, this means you’re overcomplicating your routine.

I trying to bring up my arms rn, so im doing this:

>Monday/ Thursday

Some form of Squat/press/pull. For squats its usually partial rack squats or high rep full squats. for pulls its usually snatch grip high pulls of pullups, and for presses its usually something overhead.

>Tuesday/friday

I just go ham on arms, usually doing 1 main, 1-2 accessories for the main, and 2-3 isolations for the pump

sample day:
reverse grip bench
barbell curl
decline skull crusher
hammer curl
pushdowns superset with dimaond pushups
cable curls ss with incline curls

Ivysaur 4 4 8

Whited out the weight so I can't be bullied for not being 1/2/3/4 yet.
I feel like HypLower needs more since I don't want to steal a barbell off the rack to do lunges and threw those out but didn't replace them with anything

Attached: whatever.jpg (638x805, 161K)

Why split into push vs push days instead of muscle groups? Srs question.

push is chest, shoulders, triceps
pull is back, biceps
legs is lower body

it is split into muscle groups, based on their primary function, kind of

My guess is you meant push vs pull
It's good for training multiple days in a row, since the exercises follow a similar movement and use mostly different supporting muscles.
So you get better results than training chest one day and shoulders the following, since most of these exercises activate a lot of the same muscles

been doing ICF 3 day a week program with A and B days, each week alternate between ABA and BAB
>A:
Squats 5 x 5
Bench Press 5 x 5
Dumbell Rows 5 x 5
Barbell Shrugs 3 x 8
Tricep Extensions 3 x 8
EZ bar curls 3 x 8
Hyperextension 2 x 10
Cable crunches 3 x 10

>B:
Squats 5 x 5
Deadlift (I do rack pulls cause bad back) 1 x 5
OHP 5 x 5
Dumbell rows 5 x 5
Close grip bench press 3 x 8
Zottman Curls 3 x 8
Cable crunches 3 x 10

however when summer starts and i'm back at my home gym I think i'm gonna run a 5 day PPL program with some of this stuff incorporated into it. Thoughts?

Yes, I meant push and pull. Thanks for the clarification, might have to adopt this system.

day 1
superset 1
db row, db bench
superset 2
chinup, closegrip bench
superset 3
biceps, lateral raises, abs

day 3
SS 1
trap bar dead, facepull
SS 2
bulgarian split squat, biceps
SS 3
RDL, lateral raise, abs

day 4
SS 1
chinup, closegrip bench
SS 2
db or machine row, slight incline db bench
SS 3
biceps, lateral raise
SS 4
facepull, abs

AxBxAxx
BxAxBxx

A:
SQUAT 3x5
BENCH 3x5
DEADLIFT 1x5
PULL UPS 3xF (WILL DO WEIGHTED 3x5 AND PROGRESSIVELY OVERLOAD ONCE I CAN HIT 3x8 EASILY)
POWER SHRUGS 3x8
NECK CURLS 3xF

B:
SQUAT 3x5
PRESS 3x5
DEADLIFT 1x5
PULL UPS 3xF
POWER SHRUGS 3x8
NECK CURLS 3xF

WILL REPLACE POWER SHRUGS AND HALF THE DEADLIFTS WITH POWER CLEANS ONCE MY DIDDLY IS SIGNIFICANTLY HIGHER THAN MY SQUAT AND I CANT DIDDLY 3x A WEEK ANYMORE: RIGHT NOW THEYRE VERY CLOSE TO EACH OTHER AND I NEED TO UNFUCK MY FORM ON ONE OF THE TWO (pretty sure squat)

meant day 5*, not 4; i try to get about 8 sets per day per muscle group, 6-15 reps, first supersets less reps/more weight, other ones a bit less weight, but more reps.

I don't know what this is but I want more.

Bill Starr

stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

Workout A
Test-E 1 x 300mg
Aromasin 1 x 12.5 mg

AxxAxxx

Good luck figuring out how to do it properly, nerds.

Attached: Screenshot_20180411-155531.png (1080x1920, 380K)

PPL 2xweek

Attached: stret.png (796x588, 96K)

>uses rpe
>uses non-rounded percentages
>uses rpe on accessories
>calls other people nerds

Attached: 80c.png (645x729, 58K)

>he doesnt do accessories

Do you guys enjoy having less strength?

is there anything wrong with

A: Chest/Shoulders/Triceps
B: Quads/Core
C: Lats/Traps/Biceps
D: Hams/Glute/Calves

Seems to get me rightfully sore

err, rather, abs on quad day, and lower back on hamstring day.

Monday
Snatch
Snatch Pulls
Back Squat

Tuesday
Jerk
Push Press
Jumps

Wednesday
Clean
Clean Pulls
Front Squat

Thursday
Power Snatch
Power Clean+Power Jerk
Snatch Balance
Press

Saturday
Snatch
Clean&Jerk
Front Squat
Dips

Abs when I feel like it

Upper
Flat bench 3-4x6-8
Bent dumbbell row 3-4x6-8
Incline bench 1-2x10-12
Lateral raise 2x12-15
Hammer curl 2-3x12-15
Skullcrusher 2-3x12-15
Chin up 2-3 10-12

Lower
Squat 3-4x6-8
Rack pull 2x6
Barbell shrug 2-3x10-12
Weighted crunch 3x15

more like "we get 1000€ weekly allowance from out parents" club

That was le joke xD

Those percentages are based off of the @8 single and get me somewhere from @8-@9 depending on the day

A
Bench Press or Overhead Press
Tricep Extensions
Incline DB Press
Lateral raises
Skull Crushers

B
Squats or Front Squats
Sit ups (or crunches)
Leg Extensions
Obliques
Hello Dollies (gay women machine thing)

C
Pull Ups
Rows
Bicep Curls (cable, barbell, dumbbell, doesn't matter)
Lat Pulldowns
Shrugs
Wrist work (whatever I'm feeling)

D
Deadlifts
Leg Curls
Stiff Leg Deadlifts or Good Mornings
Leg Curls
Calf Raises

could probably throw bent over rows instead of cable rows in there, but it probably doesn't matter to me. I go to a whole lot of different gyms so I need to keep it as generic as possible.

AxBxAxxBxAxBxx
A:
back squat 5x5
bench press 5x5
bb row 5x5
dips 3x5
B:
back squat 5x5
OHP 5x5
diddly 1x5
chinups 3x5

it's just SL5x5 with assistance exercises for arms lol
how long should i do it till I switch off to a different routine? any exercises I should add/change/alternate?

Day of the Rake when?