Routines

How do you cope with heavy zervher squats?
Hurts my arm too much when heavy
Do you just place towel underbar or what?
Also love usage of biceps durig this exercise
Truly a bro move

3x a week alternating between:

(A)
Squat 3/5
Bench 3/5
Weighted Chin ups 3/5
Curls 3/8

(B)
Squat 3/5
OHP 3/5
Deadlift 3/5 (60%, 80%, 100%)
Chinups 3/15
Farmers Carries

Pulled this from the sticky a few days ago because beginner gains have slowed on reg parks. Need some review and to add some exercises. Don't have access to dumbells or machines.

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Feed him creatine and eggs he will get big and swole
Nice kitty user

Slav deadlifts ???

I can barely do lmao2pl, but I use basic elbow sleeves. The key I've found is to make sure the bar is tucked against your bicep and it will settle in.

I got you famalam.

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Texas currently

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Romanian deadlifts wouldn't fit abbreviated so

Nice

Thank you, lads. He will sire many kittens.

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Personally I wrap a towel around it

Keep us all posted on his continued progress with any new progress pics or vid clips. Show us what he's got man. Wanna see how freakin' huge, solid, thick and tight kitten can get.

A
Trap bar Deadlift
Shoulder Press
Incline DB Chest Press
Dips
Lateral Raise

B
Trap bar Deadlift
Seated Row
Pull up
DB Curl
Face Pull

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I will.

I'm trying to develop a 5-day routine that fits into at most 1 hour a day. Compounds at 5x5, accessories at 5x20, and HIIT whenever I have the time. This is what I have:
>Monday
Hammer curls
Bench
Facepulls
>Tuesday
Crunches
Deadlift
Chin-ups
>Wednesday
Pulley wrist curls
OHP
Facepulls
>Thursday
Crunches
Squats
Farmers walks
>Friday
Lateral pulley wrist curls
Upright row
Close-grip pull-ups

SS + GOMAD
Also do 10 sets of facepulls every day
any other answer is dyel

Daniel Vadnal's Body By Rings and Limitless Legs as a PPLPPLx routine.

Fuckin love it, but leg workouts take way too fuckin long

Is he kurdish?

Greskull LP with rear delt and arm accesories

Play will kitten

I hope you do that till failure
Based as fuck

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Romanians are not slav

romanians are southern slav mate.
>t. knower

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Reddit PPL.

GZCLP

My rotine is lift, sleep, laugh at my own jokes and cry a lot.

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How do u guys do such long sessions? I'm guessing these are long I go for 45-60 minutes tops, I do
Tricips and chest
-
Squats and dead lift and other upper leg
-
Shoulders and lats
-
Abs an legs pull ups- I know these are both abs but lots of people don't use a pull up bar
-
Bicips and upper back, which is today
-
Lower legs and traps
-
Forearms

I rest a day whenever like 3 to 4 days of working out then rest a day and do cardio.

My squat day also involves lower back

PPLPPLx with every week I focus just on strength building with compounds and the other week I do high volume compounds with accessories.

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>monday
deadlift
chin-ups
shrugs
curls
>tuesday
bench
ohp
tricep extensions
lateral raises
>wednesday
squats
abs
calf raises
>thursday
rest
>friday
bb rows
pull-ups
db row
hammer curls
>saturday
incline bench
seated db ohp
close grip bench
>sunday
skip 2nd leg day so rest

>A
Bench
OHP
Barbell row
Whatever accessories I feel like doing for upper body
Posture correction
Imbalance correction
>B
Squat
Deadlift
Something targeting hams (most recently RDLs)
Posture correction

I lift at home and here is my routine.
A:
Goblet Squat 3x10
dumbbell row 3x10 - for each arm
bench press 3x10 dumbbells
OHP 3x10
dumbell biceps curls 2x10
french curl flat 2x10

B:
Deadlift 3x10
dumbbell row 3x10 - for each arm
incline bench press 3x10 dumbbells
Arnold Press 3x10 dumbbells
dumbell biceps curls 2x10 - different grip
french curl incline 2x10

3 times a week I lift, once a week I box.

3 weeks so far with diet, I start to see results!
240lbs now (gained like 35lbs after i quit smoking), goal - > 190.

Day 1
Squats 3x5
Bench 3x5
Deadlift 3x5
Leg extensions 3x10
Leg curls 3x10
Calf raises 3x10

Day 2
Squat 3x5
Ohp 3x5
Power clean 5x3
Pullups 3x5 weighted
Chinups 3x5 weighted
Dips 3x5 weighted

>Posture correction
>Imbalance correction
Can you detail these two

Smolov jr bench cycle but every other day instead of MWFS split.
Also with decline since i don't have to focus on arching with flat.

Push/Pull ABxABxx

PUSH:
>Back Squat/Front Squat 5x3+
>Bench/OHP 5x3+
>OHP/Bench 3x8-10
>(bench SS with banded crossover)
>Dips (chest focused) 3x8-10
>Dumbell Lateral Raise 3x10-12
>Incline DB Press 3x8-10
>Tricep Push Down 3x10-12

PULL:
>Rack Pull/Deadlift 3x8-10 / 1x5+
>Yates Row 3x5
>Weighted Pull Ups 3x5 (drop set) Bodyweight Pull Ups to failure
>Face Pulls 3x10-12
>Back Extension 3xF
>Bicep Curl Trifecta (athmemex thing) 3x8 each
>Farmer's Walk (SS) Shrugs 4xwhatever weight I feel like doing

Takes about 1.5 hours with rests. I have to drive to the gym so I don't want to go everyday just to have a 60 minute workout.

The Bicep curl thing is some shit I saw on Jeff's channel that hits all the heads of the bicep, that and the banded crossovers really help.

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Everything is 3 sets, 12 reps

A:
squat
row
bench press
calf raise

B:
deadlift
lat pulldown
curl
dips
overhead press

>posture correction
Basically trying to unfuck my shit and get rid of some minor APT. So, heavy core/hamstring work, then lots of stretching to loosen up lower back and groin. Helps as I work in an office and spend 8 hours a day in a shitty chair which exacerbates the slight tilt.
>imbalance correction
I have a significantly weaker left side than right despite having better muscle insertions on my left side than my right. Caused by a years of playing racquet sports and having broken my left wrist as a child which fucked up my left shoulder. Basically lots of targeted adduction and abduction work in order to really rebuild my left shoulder and from the ground up and also help balance out my compound lifts by strengthening my left side.

Just started my own HLM for this cut, I may just do yours though. Mine is pic related, except it’s HML and fridays reps should be all 10

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