what's your push day routine?
What's your push day routine?
You shouldn't care unless you're at 1/2/3/4, DYEL
Decline press, 5x7
whuy is she eating the nice dog
Why is she molestering that poor Kitty :(
She's hungry. Women lack self control.
Not a dog it's a cat. And women eat pussy all the time it's nothing new.
Push it to the limit
Walk along the razor's edge
But don't look down, just keep your head
Or you'll be finished
Pushin my dick in ur mums arse
Fucking kek
facepulls, bench, incline db, pec deck, lateral raises, tricep pushdown, overhead tricep extension, shrugs then do meme machines high rep to finish off if i have energy/ u can also add ohp but im a fgt who avoids it
I do upper/lower:
A. Upper
Weighted dips
10 body weight
10 1pl8
8-10 2pl8 (close to 10RM)
3-6 with 115-145 for a set
3-6 heavy weight again with a drop set to 2pl8 and then 1pl8 to faliure, normally get like 12 total reps
Weighted pull up
10
10 @ 1pl8
3-6 at higher weight (75-90lbs)
3-6 more at high weight with drop set to one pl8 then body weight
Leg raise/wind shield wipers/cable crunch ab work x 2 sets
End with a pump set of back to back 8/4 dip/pull up sets to faliure or clapping push-ups into a burpee into a pull up for about 20
B upper:
Incline bench in a similar pyramid scheme to above, working with 85s for 10RM
Chest supported strict t-bar row, working with 180 for 10-12, 225 for 4-7
Then 2 sets of standing dumbell OHP and abs heavy shrugs
Legs is split squats, leg curl, and preacher curl/tricep pushdown supersets for A. B is high handle trap bar DLs, Romanian trap DLs, and shrugs
I have a bad lower back so I'm just 225 x 10 on split squats and 345 x 10 on trap bar which is shit compared to my upper, but my legs are ironically bigger due to all the high rep work I do to avoid heavy loads.
Loooolololollol muh sides!
PHUL
upper
bench, ohp
lower
squat, row/dead
repeat
Cat looks better than the human desu.
Bench
OHP
Dips
Cable flys
Tricep extensions
>bench press 3x5
>OHP 3x10
>Incline bench press 3x10
>Dumbbells flyes 3x10
>Skull crushers 3x10
>Dumbbell Lateral raise 3x10
>Shrugss 3x10
Am I over doing it?
Aren't shrugs pull, not push?
>pushups
>db incline press
>ohp
>cable flies or some other chest isolation
>some tricep pushdowns
>standing db ohp drop set
>facepulls
Yeah idk why I put shrugs there.
Doing shrugs after barbell row on pull day feels fucking good.
I'll crush that bitches skull if she doesnt leave Mr kitty alone
r8
If I get bored I change it up and use cables etc.
this is tomchad thread now
Normal and incline bench press. That's it.
>bench press 4x5
>OHP 4x5
>DB inclince press 3x5
>DB flies 2x8
>Side lateral raises 3x8
>dips 2xf
>Tricep extenstions 2x8
>squats 5x5
>no deadlifts
why?
Squats
Dips
Incline Bench
Flies
OHP
Lateral Raise
Tricep exercise
End with facepulls because I cant dissapoint my bae Jeff
Also fuck leg day I do squats on push and deads on pull so its push/pull push/pull 4 days a week
I'm waiting for one of these cats to bite back.
kinda fucked up my form, so, no diddly for atleast a weak or two.
bench, incline bench, ohp, tricep push down, push my dick into ur dad
great an impending eye infection
Haha roffleCOPTER my good man!!
I push my fat ass away from the computer so I can waddle over to the freezer to microwave some Hot Pockets.
Jerk 8x2
Power clean 8x2
Inclinebench 5x10
Meadow row 5x10
Y that hedgehog so happy tho???