Rate my routine frens

So you want big tits, huge legs, and no upper or lower back? Do a real program.

That looks like a linear beginner routine.
Just do SS, don't try to reinvent the wheel.

It's fine. As a general rule, "3 x 12" and things like that are increasingly being perceived as a thing of the past, and what you should aim for is a specific rep range for each exercise (low, medium or high) and simply use a weight that allows you to perform in that range while leaving 2-4 reps on the tank. That assuming you're training for general strength and hypertrophy instead of something more specific, of course. You're also neglecting your legs but that's easy to fix.

You seem to be priotizing the compounds, giving each muscle group enough recovery time, and that's good. I'm sure you have a reason to not be deadlifting. I don't know what Incline/Decline refer to, but if it's the same exercise you're wasting your time by doing two variations on the same day, specially using such a low weight that you can perform 10 sets of an exercise that hits the same muscles. Do one variation one day with a heavier weight, and another variation the next day. I'd say the same about those kettebell squats, it's much better to do barbell squats on the B days, and when you're trying to increase volume you add some kettlebell drop sets after that, or at the end of the workout.

Since you're interested in targetting lateral delts and the abs, you can go for higher frequency than that. I'd add those lateral raises to the B day as well, and some other ab exercise on the A day. If you have access to an Ab Wheel, it's perfect to hit the obliques while the hanging crunches hit the rectus abdominis. Hanging leg raises tend to be better than hanging crunches though, but no reason not to do both. I'd add an extension exercise for the triceps, skullcrusher or cable/rope extensions would do. Instead of being vague with the curls, do normal curls, followed by preacher curls and reverse curls at the end of the workout, with enough rest between them, and you'll be hitting the biceps, the brachialis and the forearms well enough.

Needs way more upper body

It's an insane amount of upperbody workouts (half of them being stupid memes) that you couldn't possibly due at full power without risking serious injury and even if you somehow make it out without breaking your shoulder you're still getting worse gains than if you just did one proper 3x5 like the rest of us. Also you're skipping deadlifts, which are really important.

You're an idiot.

If you're strictly against deadlift then either add romanian deadlifts, deadrows or strict nordic ham curls.

Fuck the incline, decline shit. Rotate them between mesocycles of 6-8 weeks if you have to have them.

Don't do dips in that high volume, keep them within the strength range instead and add weight. Trade them off for V-dips if you want extra on the chest, since you're so obsessed with bench press.

Trade the lat raises for an L-raises then add externally rotated facepulls so you hit every delt.

Do ladders for the pull ups instead or a descending pyramid. Keep it to RPE 9, meaning you can do 1 more rep but don't every set.

Fuck the KB front squat, trade it for the get up which is a superior exercise for everything.

Upgrade the cable row to a rotational one.

Hanging crunches suck. Do incline Russian twists.

Here's your new routine:
A
KB get up 1x4 (2 each side)
Bench press 3x5
L-raises 2x14 (becomes 7 front and lateral)
OHP 3x5
Nordic ham curl 2x4 (if you refuse anything similar to a deadlift)
Incline russian twist 3x5 (one whole twist left too right counts as one rep, use a plate for weight)

B:
Squat 3x5
Pullup ladder
Face pulls 2x7
Rotational cable row 3x5
Incline russian twist 3x5 (abs can take constant abuse)
Spider curls/Drag curls/Wall curls 4x6 (change every 4-6 months and use heavy weight you cuck)

Now stop improving on shit you don't understand.

>he fell for the SS is a meme is a meme meme

Terrible. For your upper body, JUST do some sort of bench (pick one), barbell row, OHP, some sort of pullup or lat pulldown, and maybe a curl if you really want. In that order. Just squat and deadlift for your lower body.

>isolation bicep which is 70% aesthetic
>no isolation tricep which actually helps with main lifts

absolute horse shit routine. dont do this routine OP. this guy is a retard.

do this instead:

Workout A: 5x5
Bench Press
Incline Bench Press
OHP
Dips
Skullcrushers

Workout B: 5x5
Squat
Lunges
Linear Leg Press
Romanian Deadlift
Seated Calves

Workout C: 5x5
Chinups
Barbel Rows
Facepulls
Deadlift
Barbell Curls

Add in cardio, or decline crunches if you want for cardio/abs. Increase/decrease weight by 10lbs each set.

Thank me later. And again, don't follow the previous anons retard routine. He doesnt know what hes talking about (like most of fit)

>barbell curls
why?

forearm strength, grip strength, arm strength. it is needed to assist the other lifts. you cannot progress with your deadlift if your arms are lagging. it is essential, no exceptions

But why use a barbell for curls if you're only picking one exercise?
You're limiting contraction and opening yourself up to asymmetrical development.

then superset it with incline db curls. its your workout. this is just a template. but the template doesnt change. barbell curls stay because it is mandatory for arm strength. if you want more symmetry, superset it with incline db curls

Motherfucking yikes.
Jesus christ.

Ill let you know what you must do to adquire aesthetics and strength.
Im assuming youre an absolute beginner, this is fine.
Screencap this and post elsewhere.
All my bros have used this method for absolutely excellent results.
I didn't do it myself as it was too late for me to do it once I came up with it.
Wouldve speed up my progress a lot.

>1) phase 1: starting strength for 1-2 months. (But with arm work)
This phase looks like this:
A:
-squats 3x5
-bench 3x5
-deadlift 1x5
-bicep curl supersetted with rope pulldowns 3x8-10

B:
-squats 3x5
-OHP 3x5
-deadlift 1x5
- supinated grip cable rows supersetted with lat rases 3x8-10

In this phase youre bulking hard. 500-700 kcals more than maintance. Drink milk if you can but dont go gomad.
Make sure these are all high quality, lean calories. Bulking hard =\= dirty bulking.

What this phase will do: itll give you the basic muscle mass, strength, some proficiency in the basic lifts and the discipline you need in dieting and training to succeed.

>Phase 2: upper body development.

You know squat and deadlift every other session. Your main focus is still putting quality mass of your frame but moreso on your upperbody.
You will bulk with 200-500kcals over tdee.

The routine will look like this:
A:
-Squat 3x5
-incline bench 3x5
-curls 3x8-10
-weighted dips 3x5

B:
-deadlifts 1x5
-OHP 3x5
-calf raises 4x12
-weighted chinups 3x5

You will run this for a minimum of 3 months and a maximum of 5 months.

Cont.

>Phase 3: maintanance and volume

For this phase you will eat at maintanance and very high protein.
Your body fat % will drop as your muscle mass will increase whilst your body fat remains constant.

As for routine, same as phase but instead of 3x5 youll do 1x5, 1x6 and 1x8.
Yes, you'll train RPT. Each passing set is lighter but with more reps.
Your strength gains will come from the set of five and with the rest of sets youll accumulate volume and procure a fine pump.

For deadlifts go still for just one set of five, you can add a set of 8 if you desire.

For calves and curls youll do 8,8,10,12.

Feel free to add accesories for any laking. Body part. Make sure it doesnt interfere with recovery.

You should last at least 5 months on this phase but it can go on permanently if you dont feel.like cutting. (Routine adjustments will have to be made)

>Phase 4: the cut.

At this phase you should be looking very nice. But if you wanna be a trully sick cunt then cut.

Do the same routine as in phase 3. Dont cut with a bigger deficit than 300 kcals.
Intermittent fasting can help you mantain a lot of muscle mass.

I'm not the OP, I just don't see the point of doing curls with a barbell if you're only going to do one exercise. You could do both if you're a bodybuilder and want to use the shocking principle, but DB curls have superior RoM both for extension and contraction and promote better development.

see
fr though OP unless this is some kinda joke you really gotta change shit up
>no deadlifts
>2 days but not running PP
>1 set of abs
>NOT FUCKING DEADLIFTING AHH
>not having alternating days (push1, pull1, push2, pull2 etc..)
>not tracking weight
>no method of progression
>not a single exercise for the hamstrings
you’re never gonna make it this is the worst I’ve seen in a long time

this guy is retarded. dont listen to him. hes just throwing numbers at a wall and sounds like he just made shit up. his routine will make you a fat lard ass, which is 99% of fit

i strongly encourage the user that wrote this to go read arnold Schwarzenegger encyclopedia of bodybuilding.

You literally don't need to deadlift if you do squats, pullups, and rows.

go read arnolds encyclopedia of bodybuilding.

I have. Arnold's programs generally include both BB and DB curls, which makes sense for a bodybuilder.
Arnold however recommends some outdated shit like Behind-the-Neck presses that will lead to fucked shoulders. Guess what? Now we know that you're better off doing OHP with DBs and twisting your wrist inwards as you finish the movement.

If you're going to recommend a single curl exercise, using a barbell is a liability.
Arnold's encyclopedia is good but it's not perfect, don't swing it around like gospel.

i already said to add in db curls. just do both like i said and quit arguing over nothing. it takes like 5 or 10 minutes to add in incline db curls. just superset it and get best of both worlds. damn dude

No need to be angry, you learned something today. Next time you post a shitty workout, it'll be slightly less shit.

> shitty workout
> hits all major compounds and slight isolation with progressive overload with maximum work efficiency for a natty
> recommended by most bodybuilders, athletes, and anyone look for aesthetics
> even jeff cavalier recommends it

ah yes, go back to your squatz and oatz fatass. kek you starting strength guys look like absolute shit.

(citation needed)
Jeff always advocates for DBs over BBs whenever possible.
SS is too low volume and I've never done it.
Any more displays of your actual ignorance on the topic?

A:
Facepulls
NOT upright row (NON-Negotiable)

B:
Facepulls
NOT dumbell flys

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it amazes me that you really think you know better than the greatest athletes of all time. you're a retard arguing why db curls should be REPLACING barbell curls, especially for a beginner. i can tell you have never worked out because every system includes barbell curls.

go eat your oats fatty kek

>some shit I read has barbell curls so they're the best form of curl
Not an argument, I've yet to see you actually explain why. Which greatest athletes say this?
Arnold doesn't, and Jeff says the exact opposite.

SCAMGANG RAPRESENT

ok retard, lets look at what they both say:

ARNOLD - ENCYCLOPEDIA OF BODYBUILDING, PAGE 383

The Barbell Curl, done strictly or with cheating, is the fundamental exercise for building mass in the biceps. The Barbell Curl remains in the program all the way through, from beginning to competition training. This is the only way to continue to build and maintain maximum muscle mass and thickness. But I also recommend including Dumbbell Curls from the very start because this exercise allows you to supinate (twist) your wrist, which gives you a more complete contraction and helps to develop
the full shape of the muscles. I also recommend One-Arm Curls almost from the beginning. When doing these, I hold on to something with one hand to steady myself, lean a little to the side to give me a free range of motion, and concentrate totally on each biceps in tum-something you can't do when you are working both arms at the same time.

JEFF SAYS - USE A COMBINATION OF MULTIPLE EXCERSISES

Link: youtu.be/p7k9LFQTzpU?t=4m

What did I say? Barbell Curls as a beginner ROUTINE. Then you pop in like a fag going "why not replace it with DB curls?" to which I said "Ok then, superset them if you want" to which you STILL cannot understand that you CAN DO BOTH. I already said that you fucking moron

Fuck off faggot and read next time before you speak or you'll get BTFO next time again.

>Arnold Schwarzeneggers encyclopedia of modern bodybuilding
Fucking yikes bro

>Lean bulk all thru to maintance and cut
>Lardass

Why are there so many retards on Jow Forums?

>Hes just throwing numbers at a wall
No, the time periods are for how long eatimg and lifting as described in phase will net results and make sense.

People like you literally need to get out and lift. If u did barbell curls you'd fucking discover they are not a shitty excersize and there are plenty of reasons they are a staple of strong dudes in gyms. You wanna build up.your arms kid? You gotta do curls. Most likely.your pissed cus you ssociate them with Bros you don't like or something. You can be that fucking bro.

i said do barbell curls and then if you want to superset them, include incline db curls. i dont know why you retards cant read

yeah, greatest bodybuilder of all time, is a retard. this is why fit is trash. is some of it outdated? sure. but the principles have always stayed the same. you guys try to cheat the process and system by gaming times, dates, your weight, and ignore the fact that you are pussies that are bloated to shit and suck mark rippletits dick because his program is fucking easy as shit and requires zero training. pic related

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