Routine Thread

>4x8 Reverse EZ Bar
this is a shit, meme exercise unless you are going into a competition and really need to bring out your brachialis. Just do normal curls, and then hammer curls if you are concerned about forearm.

you came to the wrong place if you don't like low reps kek

put ohp as first movement thursday

I am concerned about forearms
will do
more reps even on things like squats?
I dont mind heavy squats, but high rep squats kill me

A
Bench 3x5
Squat 3x5
BB Row 3x5
Pull ups 3x8
Leg Curls 3x8
Tricep Pulldown 3x8

B
Front Squat 3x5
Deadlift 1x5
OHP 3x5
EZ bar curl 3x8
Seated Rows 3x8
DB Incline Bench 3x8

AxBxAxx
BxAxBxx

Is this okay for a beginner?

>you came to the wrong place if you don't like low rep
"No body builder has ever built a world class physique doing low reps and few sets. Could you be the first? I doubt it." -Arnold Schwartzegger, 2003

>I am concerned about forearms
Other than hammer curls, I've never seen anyone get a real result from doing them in isolation. You'll get big forearms from deadlifts, cleaning heavy dumbbells before incline presses, shoulder presses, etc... Only real "focus" on forearms could be the hammers. They'll come in time with the rest of the body.

>more reps even on things like squats?
Between 10-12. Fix eyes on ceiling, don't use a pad but bury the bar in your traps, back straight and slowly go down until your glutes just about touch quads.

Rate my routine please, its my own variation of Greyskull with focus on hypertrophy and strength gain

>AxBxAxx

A:
2x5, 1x5+ Bench / OHP (*)
2x5, 1x5+ Squat
3x6-10 Incline DB Press / Shoulder Press (*)
3x6-10 Hammer Curls / 3x6 Dips (*)
3x8-12 Z-bar Curls / Triceps Pushdown
3x10-15 Facepulls

B:
2x5, 1x5+ Bench / OHP (*)
1x5+ Deadlift
3x6-10 Incline DB Press / Shoulder Press (*)
3x6-10 Hammer Curls / 3x6 Dips (*)
3x8-12 Z-bar Curls / Triceps Pushdown
3x10-15 Facepulls

I had my first workout with this program yesterday and it was a lot of fun.

Looks solid. Maybe add some ab workout.

>Between 10-12. Fix eyes on ceiling
yikes

>yikes
Ph boy. I sure do love having faggots who don't know ass from whole in a wall correcting me. What I described is the correct form. Eyes on ceiling, back straight, ass to calves. Whether you are a retarded little weasel or a fat football player, not sure but you don'r know proper form for doing squats.

Workout A:
Back Squats 5×5
Chin-Ups 5×10
Bench Press 3x5
Incline Press 2x5
Barbell Curls 2×10
Sit Ups 2x10
Pull Ups 5x5
Face Pulls 2x10
Wrist Work 2x10
Workout B:
Back Squats 5×5
Rows 5×5
Standing Press 5×5
Pull Ups 5x5
Deadlifts 3×5
Face Pulls 2x10
Sit Ups 3x10
Wrist Work 2x10
Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

No core work, never gonna make it.

Routine for beginners?

guys I’m really struggling here please help. I don’t know how to alter my routine for a cut. I did SS for about 4.5 months. This is my first cut and idk what to do.

do lighter variations while eating less

do I increase less?

if you are doing a strong cut you shouldn't increase at all, just keep doing what you were doing if you can, so you can start from that point when you bulk again
if you are cutting just focus on losing weight, you wont get any gains at all during that period

alright. I just love seeing gains but I guess I’ll have to wait until I lose this extra fat. Thanks user

I just ended a 3 months cut and it was worth it, I thought I did 0 gains but under the fat I found some muscle.
Now Im doing a clean bulk, Im on my way to becoming a sick cunt

Frankie NY’s Mass Building program:
AxBxAxx BxAxBxx etc
A
Squat
Bench
DB Rows
Barbell curls
Grip work
B
OHP
Deadlift
Dips
Weighted pull-ups
Ab work

Rep scheme for all except grip/abs:
>1x5@50%
>1x5@75%
>3x5@100%
Run for 12 weeks then take 1 week off. Up the weight every workout, if you miss three or more reps on your working sets two workouts in a row, deload 5-10 lbs and keep going up.

thanks man. How much did you cut

1500 calories dayly, i lost 1 kg per week. went from 15% bf to 10%
now im going to bulk until May or so, then cut again, hopefully it will be a shorter cut

Is pic related a good example for t-nation.com/workouts/anti-bodybuilding-hypertrophy-program ?

Attached: 48361282_680440982740312_4739436921543983104_n.png (991x179, 38K)

I see. I was already kinda chubby and prone to being fat but I wanted to be strong so I said fuck it. I could stand to lose probably 30lbs before I’m comfortable

A:
Power snatch 5x3
Weighted dips 5 sets
Snatch high pull 5x3
Front squat 3x5

B:
Clean and jerk 5x(2+1)
Bench 5x5
Weighted chins 5 sets
Back squat 3x3

C:
Snatch 5x3
Weighted dips 5 sets
Deadlift 3x5
Front squat 3x3

D:
Power clean 5x3
Press 5x5
Weighted chins 5 sets
Back squat 3x5

ABxCDxx. Do abs, reverse hypers, ghr, facepulls, curls, triceps, raises etc after main lifts but just whatever I’m feeling. Like to come in on wednesdays and saturdays too to do some push presses, snatch presses, overhead squats, and extra bodybuilding accessories. Sometimes I’ll do a max single before my work sets too.

Workout A:
Bench Press 3x8
Overhead Press 3x6
Lateral Raises 3x12
Facepulls 3x16
Dips 3xF
Workout B:
Deadlift 3x6
Zercher Squat OR Back Squat 3x10
Barbell Row or Chest Supported Row 3x10
Chinups 3xF
Barbell Curl 3x10

ABxABxx

What do you think fellas?

Warm up :
Band pull apart x10
Weighted back extension 2x10
Rotator cuff warm up x10

OHP / Bench (alternate) 5x5
Squat 5x5 (alternate with sumo DL on wednesday, 5x5 counting 2 sets of warm up)
Weighted chin up / Pendlay row (alternate) 3x5
Bench / OHP (alternate) (3x8~12)
Curl variation supersetted with close grip BP.
Abs (there I play around. Crunches, leg raises, circuit...)
I follow SL5x5 progression scheme otherwise.

Opinions?

This guy gets it

Let me know what you all think of my routine since I had to alter everything now that I'm traveling for wok every week.

Workout A
-----------------
Squat 5x5-8/Deadlift 5x5
Bench 6x4-6
OHP 6x5-6
IBench 6x5-6
Decline 6x5-6
Dips 5xfailure
Skull 5x8

workout B
--------------
bent over row 5x5
weighted chinup 5xfailure(6-8)
lat pull down 5x6-8
seated row 5x8
face pull 5x10-15
barbell curl 3x8-10
drop set DB curl 2-3xfailure

Those are weekend routines. Mid week I do two days of full body mixed of some from each workout above

example:
Squat
Bench
Row
Chin
OHP
Decline
Face
Skull/Curl

Let me know what you all think of my routine since I had to alter everything now that I'm traveling for wok every week.

Workout A
Squat 5x5-8/Deadlift 5x5
Bench 6x4-6
OHP 6x5-6
IBench 6x5-6
Decline 6x5-6
Dips 5xfailure
Skull 5x8

workout B
bent over row 5x5
weighted chinup 5xfailure(6-8)
lat pull down 5x6-8
seated row 5x8
face pull 5x10-15
barbell curl 3x8-10
drop set DB curl 2-3xfailure

Those are weekend routines. Mid week I do two days of full body mixed of some from each workout above

example:
Squat
Bench
Row
Chin
OHP
Decline
Face
Skull/Curl

Comment too long (3180/2000)

Attached: FB_IMG_1546238404013.jpg (592x592, 50K)

maek 2 postz

"I love using low reps and not too many sets to really focus on building maximum muscles." -Jay Cutter, 2006

Attached: lvysaur’s Intermediate.png (606x600, 34K)

Every other day at my poor homegym
Start at 3x7 add weight at 3x10

>weighted chin ups
>Zercher squats
>weighted dips
>Pendlay rows
>floor presses
>various planks

Attached: boomer_1.jpg (1024x965, 129K)

day 1:
bench 5x5
squats 5x5
ohp 5x5
curls 3x10
scull crushers 3x10

day 2
all the same but substitute squats for dead lifts

workout every other day. on off days i do pull ups....about 50 or so per day id say

sounds good
no overhead press of some sort?

No, I'm a bit limited by space and lack of a rack

Monday-
1rm Calf Ups

Tuesday - rest

Wednesday- Dynamic Calf ups w/ chains .

Thursday - Double banded reverse zerchers

Friday - rest
Saturday-rest
Sunday 1RM reverse band good mourning while zerchering

Why don’t you put squats on day A?

0/10

Explain this, it’s a bit confusing. Also when does he recommend switching from his beginner routine?

Where’s your back work? You need some rows or weighted pull-ups in there

>on off days i do pull ups....about 50 or so per day id say

>thinking 200 bodyweight pull-ups is enough backwork to balance out 30 heavy ass sets of bench and OHP per week

i do them weighted

In that case I take back my statement, that’s definitely enough volume.

Rate my routine guys, 3 days a week, straight sets

Day 1:
Deadlift 5x5
Bent over row 5x5
Weighted chinups 5x5
Day2:
Incline bench press 5x5
OHP 5x5
Tricep dips 5x5
Day 3:
Squats 5x5
Stiff leg deadlifts 5x5
Weighted hanging leg raises 3x12

I'd love to rate your routines, but I'm just a gym noob.

Well, what do you guys think about my new routine? I've been lifting for about 1.5 years and my main objetive is aesthetics:

ABCABCX

A:
Dumbell Press 3x6
Inclined Flyes 3x10
Arnold Press 3x10
Push ups 3xF

Triceps Dips 4x8
Cable Kickbacks 3xF

Abs

B:
Lat Pulldown 4x10
Deadlifts 4x8
Seated Cable Rows 3x12

Curls 3x10
Reverse Curls 3x16
Preacher Curls 3x10
Wrist Curls 3xF

C:
Front Squats 3x8
Leg Press 3x10
Weighted Lounges 3x12
Lying Leg Curls 3x10
Seated Leg Curls 3xF
Calf Raises 3xF

Shrugs 3x12
Face Pulls 3x12

I'm planning to stick with it for about a month, then I'm doing StrongLift and then getting back to a PPL routine.

Attached: badguys.jpg (800x600, 82K)

anyone with a good 5 day PPL lower upper split

it's better to do lifts at least twice a week. once is too little.

this is a PPL routine.
A is push, B is pull, and C is legs.

you're doing many of the same, but slightly different exercises.

>Dumbell Press 3x6
>Arnold Press 3x10
dumbbell press means overhead press.
or did you mean dumbbell bench press?

you're doing dips after db presses, flyes, more db presses, and pushups?

>Curls 3x10
>Reverse Curls 3x16
>Preacher Curls 3x10
>Wrist Curls 3xF
kek

>Lying Leg Curls 3x10
>Seated Leg Curls 3xF
lying leg curls are just a shitty variant of seated leg curls, because the hamstrings aren't stretched enough.

I mean dumbell bench press. Do you think this is too much for chest day?
And why is my biceps training a joke that bad?

if it's bench press, it's fine.

it's a joke because you're doing 4 exercises that do the same thing.
just pick one, and use the extra time to do facepulls.

Bump

PPLPPLX mad cunt liftwaffe ubermensch pogrom
usually do some light benching and arms/shoulder isolation pump stuff on 'rest' day- sleeping 10h a day and eating a yuge surplus- not for the faint of heart or beta leftists

Push:
OHP 5x8/Bench 4x10 (alternate sequence)
incline flyes supersetted w incline curls 4x12-15
dips supersetted w cable upright rows 4x12-15
high cable crossovers 4x12-15
facepulls supersetted w lat pullover machine 4x12-15
overhead triceps ext. supersetted w arm behind back cable curls 4x12-15
lateral raises supersetted w hammer curls

PULL:
Pull1 deadlift-working up to heavy ass single, maybe back off sets of PR not achieved
Pull2 heavy ass snatch grip rack pulls from just above knee 4x10-15
Pull1 heavy ass barbell rows with some body english followed by kroc rows
Pull2 murder back with heavy kroc rows 3x15-20
close grip lat pulldown 4x12-15
facepulls supersetted with lat pullover machine 4x15-20
barbell curls supersetted w barbell upright raise
tricep ext. supersetted w behind back cable curls
lateral raises supersetted w incline curls all 4x12-15

LEGS:
low bar barbell squat 5x10 adding a set every week
narrow stance hack squat machine 3x12-15
glute ham raise 4x10-12
leg extensions supersetted with calve raises 4x12-15

Attached: 1546727894529.jpg (1024x1340, 163K)

i think mine is shit

Monday off

Tuesday off

Wednesday: abs, backs, biceps (+forearms)

Abdominal
Torso rotation
pull up variations
seated cable row
preacher curl
lat pulldown
dead hang

thurday: chest, tri, shoulder, leg (+traps)
OHP
flys
benchpress
squat
dips
lateral raises
triceps pushdown
leg press
leg curls

friday: off

sat: same as wednesday

sun: same as thursday

please dont make me feel too bad about myself, i know thursday and sunday is long but im okay spending a little over an hour at the gym

Just started a cut, is PPLxPPLx too much volume? I usually stick to the compounds, weighted chins/ dips, and a lot of arm work.
Would I get better results switching to a 3x per week full body?

forgot about shrugs on thursday + sunday

Arent traps able to recover quickly? I though shrugs and forearm work every day/ other day is acceptable?

i dont have the slightest fucking idea

Bump for opinion

Jihadi gains 2x trial workout (first revision)

Face pulls and 5°incline/6mph run or 15°/3mph walk after every workout.

ABCDEFX *6

A) Chest/Triceps:
Incline bench 10*3
Overhead Tri extension 2*20
Lateral dumbbell raise 2*20

B) Back/biceps
Cavaliere neck exercises 3*12
Deadlift 1*3
Cavalier Lat pulldown 2*20
1H Cable row 2*20
Curl 2*20

C) Legs/shoulders
Squat 3*3
Leg curl 3*8-10
Overhead press 10*3
Lat raise 2*20
Calf raise standing, 3*20, D.S./R.P.

D) Chest/Triceps:
Incline dumbbells 2*20
Machine fly ELBOWS 2*20
Laying triceps dumbbells extension2*20

E) Back/biceps
Cavaliere Neck exercises 3*12
Cavaliere pull-down 2*20
Cavaliere cable row 2*20
Rack shrugs 4*6

F) Abs/shoulders/form
Any core workout except C*rls
Leg curl 2*20
Seated dumbbell press 2*20
Lateral dumbbell raise 2*20
Calf raise standing, 3*20, D.S./R.P.

it's ambiguous, write out what a week (or 2 weeks) of training looks like.

>total weekly deadlift reps: 3
>total weekly squat reps: 9
>total weekly shoulder reps: 260
kek

bump for feedback

Post body, I look better than you

Nice, I run a conjugate upper lower split, with different exercises each week, got me to 140kg bench for 1rep. I'd drop the seated hip abduction if I were you, that exercise being bad for men is not a meme it can really fuck up your lower back.

Warm up (all session):
Band pull apart x10
Weighted back extension 2x10
Rotator cuff warm up x10
A
OHP 5x5
Squat 5x5
Weighted chin up 3x5
Bench 3x8~12
Curl variation supersetted with close grip BP.
Abs

B
Bench 5x5
Sumo DL 5x5 (counting 2 sets of warm up)
Pendley row 3x5
OHP 3x8~12
Curl variation supersetted with close grip BP.
Abs

C
OHP 5x5
Squat 5x5
Weighted chin up 3x5
Bench 3x8~12
Curl variation supersetted with close grip BP.
Abs

D
Bench 5x5
Squat 5x5
Pendlay Row 5x5
OHP 3x8~12
Curl variation supersetted with close grip BP.
Abs

E
OHP 5x5
Sumo DL 5x5 (counting 2 sets of warm up)
Weighted chin up 3x5
Bench 3x8~12
Curl variation supersetted with close grip BP.
Abs

F
Bench 5x5
Squat 5x5
Pendley row 3x5
OHP 3x8~12
Curl variation supersetted with close grip BP.
Abs

AxBxCxx
DxExFxx

the gym machines are mostly for rehab, not training.
cable machine is fine for accessory work though.

this'll work better:
wednesday: 3x5/F (weighted) pullup, 3x5 deadlift, 3x5 row, 2x10+ biceps, 2x10+ facepull
thursday: 3x5 bench, 3x5 squat, 3x5 ohp, 2x10+ triceps, 2x10+ laterals
saturday; same as wednesday,but 3x10 instead of 3x5
sunday: same as thursday, but 3x10 instead of 3x5

I think dips shouldn't be done with weights, but they can be a warmup for bench. For beginners, pushups are easier as warmup for bench.

you're doing roughly three times as much upper body push as upper body pull work, which I think is a problem.
I prefer two deadlift variants per week to one and I prefer a broader rep range than just reps of 5 for squats/deadlifts, but it's not a big deal.

also, is the pendlay row 5x5 on D supposed to be 3x5?

8+2 means:
1x4 PRE9
3 minutes rest
1x2 PRE7, but 4-4-2 seconds in the movement total.
4 minute rest
1x4 PRE9

A:
Mobility warm up
KB get up 1x4
Seated rotational rope row 8+2
Bench press 8+2
Squat 8+2
Calf work: 2x40-2x10 (Straight leg press, bent leg press, and final one legged DB calf jump)

Hammer curls 3x5
-Superset with-
Cable crossovers high-medium-low 3x6

Ab circuit:
KB bent press 2x3 (both sides)
Dragon flags 2x5
Incl. Russian twist 2x5
Barbell uneven side raise 2x5

B:
Same thing but with
Deadlift
Pull ups
DB OHP

I also follow up every heavy exercise where the spine is compressed with a spinal decompression curcuit:
Passive hanging 60s
Dead bug with ressurection 1x5
Jefferson curl 1x2
Windmill 1x10
Hip circles 2x10

This is Coolcicadas PPL routine I made some modifications to in order to target some of my weak spots.

Push

OHP 3x5
Incline Barbell Bench Press 3x5
Dumbbell Side Lateral Raise 5x10-12
Cable Rope Triceps Extensions 3x10-12
Incline Flyes 3x10-12
Shrugs 3x10-12

Pull

Seated Rows 3x8-10
Lat Pulldowns 3x8-10
Upright Rows 3x8-10
Face-pulls 3x10-12
Cable Bicep Curls 4x10-12
Cable Reverse Curls 3x10-12

Legs

Hack Squats 4x5-8
Leg Extensions 3x10-12
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
Leg Raises 3x10-12

It's 3x5 I fucked up copying.
I didn't realized I worked my back this little, thanks.
I decided to limit back work because my back lift are way better than my other lift.I can do 3x5 chin ups with 27Kg attached. But my other lifts (for 5 reps) are 43.75/73.75/77.5/105 (I'm 1.75m, 68Kg)

Are there any good 6-day programs?

you could do more push work until it catches up to your back, but I'd add some facepulls then.

How to handle more volume?
I usually train to failure (means I fail the 2nd and or 3rd set very often except on squats if I push very hard)
I do (Warmup not included)

Bench 3x8
Squat 3x8 or Deadlift 3x5
Calf Raises 2x15
OHP 3x8
Weighted Chinups 2x8

sometimes I include some Hip Thrusts or Rows but usually I'm completely fatigued

I rest 3-4min between sets, I haven't even hit 0.5/1/2/3 help pls

Yeah I should. Can I add them during my warm up? I already spent 110 minutes in the gym, and by the time I'm done there's usually a lot of people at the cable machines...

I don't like to fatique my rotator cuff before doing presses/pulls, but maybe it's not a problem for you. try it out.

Fair enough. In any case, thanks user!

very classy.
very funny.
60 seconds? Probably need to go longer. I count steps, turn around, and repeat 3-4 times, so I have an actual distance=rep.
this will not get the body you want, this is not good for a beginner, this is some SS bullshit unless you can get yourself under 20% bf and do a significant number of pull ups, push ups, chin ups, dips. otherwise this is wack as fuck because I run this program essentially.

rate mine before I go today:

A (push)
dumbbell chest press: 70s for 10+, 80s for 5-10, 90s for 1-5, 70s for 10~
smith machine shoulder press: full plate for 10+, 2 sets of full plate+25s for 5-10, full plate+10 for 10, full plate for 10+
poverty squat: 3x5 sub 2 plate
20-60 dips, tricep pull downs till failure (this is a pushing movement)

B (pull)
pull up 20-40
underhanded barbell row: full plate for 10+, full plate+25s for 5-10, add another 10 for 1-5, drop to full plate+25 for another 5-10, drop to single plate for 10+. Other b days, utilize other row variations.
Deadlift: 225, 315 for 5, 385 for 3, 405 for 1 or 2, drop to 315 for 5+.
Bicep curl, forearm curl for like 15 minutes till my arms hurt.

I feel like there aren't enough compound movements for the pulling day.

Bench, Squat, Overhead Pushing, Dips, Triceps vs Row, Deadlift, Pull Ups, Biceps

Attached: 1546510804127.jpg (620x463, 36K)

what about legs in that routine

what do you mean?

I just brainstormed this up a week ago in about an hour, I'm gunna work out all the kinks and try to improve it when I start next week. I mainly wanted to focus on upper body/ arms because my squat is very disproportionately stronger than my other lifts and most programs I put stock into just exacerbated the problem. Any feedback would be great, sorry for format.

Day 1
Bench: 1@6/7/8, 3@8 x 4
Pendlay Rows: 12@9 x 5
Seated Rows:10@7, 10@8, 10@9 x 5
Pull ups: 6min amrap
Cable curls, 20@8, 15@8, 10@8, 5@9x 4
Dips 10x6
Dead Hangs: 5x60secs
30 min jog
Weight leg raises, 5@7, 5@8, 5@9 x 4
Weighted incline crunches, same as above
Weighted obliques, 8@7, 8@8, 8@9 x 4
Day 2
Squat: Same as bench
Incline bench, 8@8 x 5
Decline bench, 8@8 x 5
Romanian Deadlifts: 8@6-7-8 x 3
Calf Raises, 5@8x4
Leg Raises, 5@8x4
Conc. Curls, 15@7, 15@8, 15@9, 10@10
Farmer walks, 10 laps @ 9
reverse curls, 8 @ 9 x 3
Bike HIIT (2min-20secs for 20 mins)
Hanging leg raises 50 reps
serratus raises 50 reps
ball crunches 50 reps
obliques with plate, 15@7, 15@8, 15@9 x 4

Day 3
OHP: 1@6/7/8, 5@8 x 4
Dumbell bench, 12@9x5
Bench, 5@6/7/8-back down
Cable curls, 20@7, 20@8, 20@9, 20@10
Pull downs (rope), 20@7, 20@8, 20@9, 8@7x4
Cable Squats, 8@6, 8@7, 8@8x2
Hack Squat, 4@8x6
Interval running (2min - 4min, 20 mins)

Day 4
Deadlift: same as OHP
2 sec paused squat: 10@6, 10@7 x 3
Cable Flies, 5@6-7-8-9, 5@8x3
Lat raises, 10@7-8-9x3
Kettlebell swings, 5@8x4
Dead hangs: 5x60 secs
ab wheel, 5 min amrap
leg raises, 5 min amrap
weighted oblique crunches 20@7x3
Heavy resistance bike (20 mins)

Attached: 1536974336826.gif (309x203, 3.99M)

looks alot like the sample novice routine in eric helms book. was thinking of running it but i feel like its really low volume?

LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

PUSH
4x5, 1x5+ incline bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 incline bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 bench press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 skulcrushers SS 3x15-20 lateral raises

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

doing this now which is the reddit ppl but i changet som things cause im fag

Attached: helms novice.png (783x682, 79K)

r8 or h8 pls, looking for some advice on what to drop or add

Monday:
Bent over rowing - 3x10
One arm rowing - 3x10
Deadlift - 3x10
OHP - 3x10
Lateral raises - 3x10
Dumbell front raise - 3x10
30 mins cardio

Wednesday:
Bench press - 3x10
Incline press - 3x10
Fliers - 3x10
Skullcrusher - 3x10
Tricep kickback - 3x10
Weighted dips - 3x10
30 mins cardio

Friday:
Squats - 3x10
Leg press - 3x10
Dumbell lunges - 3x10
Barbell curls - 3x10
Dumbell curls - 3x10
21's - 3x21
30 mins cardio

Switch bench and OHP unless you want to progress in OHP more than bench for some reason.

Replace BB row with weighted pull-ups 3x5
Change your rep ranges, don’t do everything in the 3x10 rep range

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Hey guys I’ve been going to the gym pretty regularly and have some strength built up but could use some tips about changes my routine needs. I’m 6’2 210 lbs.
Workout routine:

Day 1: Arms
-run
-lat pull down
-bench press
-incline dumbbell press
-overhead press
-sit ups & planks

Day 2: chest
-run
-dumbbell bench press
-bench press
-incline bench press
-dumbbell pullover
-cable fly
-bike

Day 3: back
-run
-assisted pull up
-lat pulldown
-dumbbell row
-cable row
-decline dumbbell pullover
-sit ups & planks

Day 4: Shoulders
-run
-dumbbell shoulder press
-barbell clean and jerk
-shoulder rolls
-kettlebell swing
-EZ bar shoulder high pull
-bike

Day 5: cardio

OHP is more important than Bench for aesthetics tbqh (not him btw)

Is there an advantage to not doing Bench with the rest of my chest workouts on Wendesday?

>don’t do everything in the 3x10 rep range
Any suggestions on what to change?

Also forgot to mention pretty much all lifts I do 3 sets of 10