Let's have a routine thread, I'll start

A PUSH
4x Bench
4x Incline DB
4x Chest Dips
4x Military Press
Tricep extension x3-4
Lateral Raises x4
Calves x4

A PULL
Squat x4 + 4xPull ups
Deadlift x4
Pendlay or Yates Row x4
Pullover or 1arm Row x4
4xLeg curl + 4xleg extension
Shrug x3-4 x4 Biceps curl

B PUSH
Incline x3
Fly x3
Pullover or Dips x3
Front Raises x4
Lateral x4 + Close Grip x3-4
Calves x4

B PULL
Squat x4-5 + Pull ups
Romanian x4
Lunges x4
x4Leg extension + x4Bicep curl
Shrugs x3

ABS + Neck Offdays
Weighted Leg Raises x4
Russian Twist x4
Weighted Decline Crunch x 4
Neck x8

pls rate my volume autism

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/fat/ people get a pass because generally their focus is on cardio. So I'm going to break form here and recommend you focus on Bench Presses, Squats, Deads, and OHP. Reason is, past ur noobie gains, you're not gonna gain much on account of being fat- your hormones are fucked as a result and the body does not prioritize building muscle due to your adipose cells being so primed for growth due to their size. So get good at these lifts and once you cut down to a reasonable bf you will build muscle, FAST.

no

great routine! (compared to this shitshow of a thread). more shoulder/tricep/bicep volume tho

this lol

fucking horrible- it doesn't "train everything"

don't replace your equipment, replace your whole fucking routine

same

fair point

yeah I hope you change your program once you bulk or you'll just get fat, this is pretty low volume

>20lb dumbbells
no
you better be doing 100 rep sets nigga

reasonable for "general fitness", maybe for a 40/50 year old male
not nearly enough for putting on substantial muscle mass
also even in the scope of general fitness add some arm work in there ffs, WHAT IS WITH YOU PEOPLE AND NOT TRAINING ARMS

Volume drives hypertrophy, not necessarily strength. Although MOST of the time it DOES have a benefit on strength.

More chest and delts, maybe a set of biceps on C day

I think the whole point of fullbody is taking a rest day after, so it should be impossible to do it more that 4 days a week.

more shoulders

this one is decent, like a 7/10. Good volume

spending more than 30 minutes in the gym is not "fancy" you fatty

more triceps, you're getting there in terms of a good routine

do you guys seriously do this all year long and just gain a few muscles here and there every couple months
this sounds exhausting to me

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IT'S A LIFE STYLE

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Yeah that's exactly how it works.
I did my routine for the last six months and i managed to pick up 1 pec 1 bicep and 2 whole abdominal muscles.

then add more chest and leg volume. Also u don't need a whole shoulder and arm day unless u really want it, just divide that day into already existing days

more biceps triceps and shoulders

no such thing as bitch weight tho, just use weight thats heavy for you. Don't listen to fags on here that tell you to do SS if your squat is below 315 of something. Gj tho, solid routine.

yeah I take pictures of you fat faggots at the gym also. You would fucking cower out of your rack if I ever needed to use it.

you won't just gain a "few muscles here and there" if you do the actually good routines in this thread. You will gain "a few muscles here and there" if you do 90% of the other routines

I'm getting back into lifting after 2 years, but I'm limited in what I can do. My knee is shot, so no squats. Also recovering tennis elbow I got from bouldering and doing too many pullups, so no rows, pull ups etc. It didn't flare up when doing deadlifts, so at least I have that going for me.
Anyway, I need a simple 3 day program to make the most of the movements I can do. Right now it sort of looks like this:

A:
Bench 3x8
??????
Deadlift 1x5

B:
Press 3x8
Lateral raises 3x16
Romanian deadlift 3x5 or Back extensions ?x?

Pls respond

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do a U/L split, while supersetting antagonist muscles (denoted by a +). Here, I'll pull one out of my ass.

UPPER
>Bench Press 4x5 + Barbell Row
>Incline DB Bench Press + DB Rows 4x8-12
>Upright Rows + Rear Lateral Raises 4x8-12
>Facepulls + Side Lateral Raises 4x8-12
>Barbell Curls + Close Grip Bench 4x8-12
>Hammer Curls + DB Skullcrushers 4x8-12

LOWER
>Squats 3x5
>Deads 3x5
>Leg Press 3x15 + RDL 3x10
>calf work
>ab work

so the week will look like xULxULx or whatever
I may or may not end up doing something like this once school starts if I have to commit a day to an after school activity