>routine thread on a fitness forum doesn't deserve it's own thread I guess all the brap threads, manlet threads, soiboi threads etc. are much more deserving of being here...
Logan King
Kill yourself >I also hate one arm db rows, they never feel like I'm hitting my back properly, anything I could replace them with? Try one-armed cable rows
Justin White
>>leg press 3-4x8-12 >>hamstring curls 3-4x8-12 >>calf raises 3-4x8-12 >>leg extension 3-4x8-12 >>hamstring curls 3-4x8-12 >>seated calf raise 3-4x8-12 >>maybe another calf exercise all this retarded shit, yet not a single deadlift (variation).
not a single upper body push exercise with free shoulderblade movement.
no facepulls.
Anthony Rogers
this is why i am asking for help and critique on my routine, user.
also shouldn't deadlifts go on upper day? I feel like doing squats & deads in one day means one of them is going to be suffering
I'd drop lunges and both the curls and add a tricep move and use a BB for like all of these
Aiden Watson
BB not possible at home. I didn't mention I work out at home.
Michael Gutierrez
that sounds pretty solid
when you say 3x5 press & 3x10 press do you mean OHP? I've been avoiding that because my right shoulder is kinda fucked and it just ends up hurting me
also what would be some good options for the optional 3x10 push/pull and the optional 3x5 push/pull movements?
Jordan Bell
press means overhead press, yes. if you can't do it, you should figure out why, and work on fixing it. avoiding it and doing incline bench instead is not a good long term solution.
for the optional exercises, do whatever you want, but if you can go heavy on it, you might consider doing 2 sets instead of 3. examples are close-grip bench, db bench press, db overhead press, incline bench press, (seated) cable row, t-bar row, lat pulldown, db row, (snatch-grip) high pull. just pick one, it doesn't matter. it's still optional though, you don't need it.
Christian Peterson
oh okay well what weight are your dumbells then?
Brayden Williams
I'm looking for a 5 or 6 days routine I can do at home. I "only" have a barbell (with plates of course), a regular wooden bench, a squat rack, a pull up bar and rings to work with. No dumbbells albeit they're not the most expensive thing in the world.
I'm doing pic related at the moment with some extra exercises. I know I'm slower than a sloth taking a shit but warming up and doing 4-5 exercises takes me more than an hour which kind of sucks because I have other things to do as well.
Any routines you guys would recommend? My main goal is to tire myself as much as possible because of my stupid anxious brain but if I were to choose a more conventional goal, I'd say aesthetics.
If you're on an LP, you're still a beginner. Here's the routine I'm doing, it's 5 days of 'basic' exercises, but it's an intermediate routine, you don't need to slow the gains down like that, not yet.
To make that pic easier to understand: the numbers are percentages based on the front squat 5RM, the bolded exercises are hard to extra hard, the non-bolded are lighter and there to help you recover.
Gabriel Smith
Obviously I got him High. Meanwhile Rippletits was giving us dirty looks because he goes for Power Cleans instead.
Joseph Roberts
word thanks user. def gonna try to figure out whats going on with my ohp, pts are expensive tho.
common causes are inadequate thoracic spine mobility (leading to shitty shoulder mobility), and weak shoulder stabilizers (do facepulls, pushups). read this b-reddy.org/best-exercises-for-the-subscapularis/
Joshua Powell
Deadlifts go on power lower bro
William Flores
Day1 Bench + incline Ohp Squat
Day2 Deadlift Pull ups Barbell row
Day3 Squats Ohp Bench + incline
Day4 Deadlift Barbell row Pull ups
Day5 Accessories Power cleans Full body exercises + cardio
So for day 1 and 2 I go for low rep max weights and 3 and 4 high reps with lower weights. Day 5 I go full body workout with different types of exercises to keep it creative
I came up with this routine today and starting tomorrow. I tried to keep it simple to spend least amount of time possible in gym due to work and and other things Is this solid? Any tips?
Jayden Wood
For the last year I've been doing the basic starting strength workout. Made some decent gains but I was getting really bored of the workout. Over the winter break some bros invited me to go to the gym with them every day. I told them I only worked out three days a week and they said "Bro, just give our routine a shot and see if you like it." So I started doing a 6-day split (PPLPPLX) routine with them, and kept it up for about the last month. I was getting a little frustrated because it didn't really feel super productive, but my girlfriend commented the other day about my back looking wider.
It's been good to change it up but I'm wondering if it's worth going back to MWF 5x5 or starting strength, or keeping on with the 6-day split.
Caleb Walker
Alright, could someone tell me if this is stupid or fine?
I just got a barbell/bench/rack after 5 months of weighted calisthenics.
(Every other day) A/rest/B/rest/A/rest/B/rest etc Start at 3x7 reps + 1 rep every workout. At 3x10 add weight.
A >weighted chin ups >deadlifts >bench press >OHP >planks
B >pendlay rows >squats >weighted dips >OHP >planks
Good or should I just start fresh from some beginner barbell routine? I'm not sure how much my weighted calisthenics experience transfers.
