ROUTINE INSPECTION THREAD

Currently running UL 5-6 times a week depending upon how tired I'm feeling. I had gotten injured before so right now I'm primarily focussed on getting my strength back.

Upper:
Bench 4*6
Pendley Row 4*6
EZ bar curl 3*8
Skullcrusher 3*8
Lateral Raises 3*8, drop weight then 2*12
PecDeck 3*10
Cable curls 3*12
Cable tris 3*12

Lower:
Squat 4*6
DL 1*5
Hanging leg raises 3*8 (unweighted atm)
Calf raises 3*10 (heavy)
Rear delt flies 3*12
Leg extension 3*10
Stiff leg DL 3*8 (low weight)

Key
T=target weight (increases 2.5kg every couple of weeks, also different for each day)
B=body weight
1st number - set count
2nd number - rep count
3rd number - weight count

Legs

Squats
8xt/2, 8x3t/4, 8xt, 6xt+5, 8xt, 12xt/2
Hamstring lifts
4x8xt/2
Calf raises
4x12x3t/4
Leg raises, out, in, neutral
4x8+8+8xt/6
Alternating leg raises
4x4+4xb
Dumbell squat to calf raises
3x20xt/10
Jumping split squat
3x12xt/12
Kettle ball squat
4x10xt/6

Push 1

Bench press, holds after
8xt/2, 8x3t/4, 8xt, 6xt+5, 8xt, 12xt/2, 6xt/2(h)
Upright dumbbell press
4x8xt/5
Arnold press
2x8xt/6
Dumbbell flys
Superset t-bar lat pulls
4x(8xt/8 + 8x2t/3)
Arm raises
4x8xt/8
Body weight tricep dip
4x4xb
alt leg raises
4x8xb
Tricep rope pull
Superset facepull
4x(10xt/5 + 8xt/5)

Pull

Deadlift
8xt/2, 8x3t/4, 8xt, 6xt+5, 8xt, 12xt/2
Upright row
4x12xt/3
Dumbbell bench row
Superset to bent over reverse dumbell flies
4x8xt/12, 4x8xt/20
Pull up
4xt/16xb
Single arm standing raises neutral grip
4x8xt/10
Shrugs
4x10xt/4
Bicep curl on decline bench
4x10xt/10
Bicep curl barbell standing
4x8xt/8

Push 2

Over head press
8xt/2, 8xt, 8xt+5, 8xt, 8xt/2
Incline dumbbell bench press
4x8xt/2
Arm raises
4x8xt/5
Cable flys or dumbbell flys superset to
Neutral grip pull up or lat pull down
4x(8l+8rxt/6 or 10xt/4)+(t/5xb Or 10xt)
Row wide grip
Superset Row low grip, chest back, belly support
4x8xt
Standing curls
Superset Tricep kickbacks
4x8xt/6
Face pulls
4x10xt/2
Tricep bar push downs
4x12xt/2
Tricep dumbbell bench push
4x10xt/4

How autistic is my plan?

Fucking hate you 2019 newfags with your carefully researched faggottry I hope it never works out for you and everything you care about

OP here, I came here when zyzz was still alive desu.

So why are you still doing a beginner program?

Way too much shit

Wow 90% of the stuff in this thread is so bad it hurts my eyes

Routines like these produce eternal dyel sub 2pl8 benchers

Attached: workout.jpg (231x479, 52K)

Maybe it's pretty much basic, but what's else to do out there? Splits are gay, PPL need to be done at least 5 or 6 times a week, PLG programs are too autistic. Also lifting has always been on-off for me, there was no continuity.

Mon, Back:
Bent Over Row (BB)
Decline bent-arm db pullover
Single-Arm Db Row
*sometimes I change one for cable row or Wide grip pulldown

Tues, Shoulders
OHP
Cable pull
bent over db lateral raise
*not focusing that much on middle deltoid because I barely have a posterior one

Wed Legs
Squat
Calf Raise
Lunges

Thurs, Chest
Bench press
Inclined bench press
Inclined bench flys

Fri, Biceps and Triceps
BB curl
Concentrated curl
Hammer curl

Pushdown
Kickback
Db extensions

not doing exercises like pullups and dips (not the benched one) because arms are still too weak

Attached: GWgzN.jpg (720x540, 265K)

i guess if you're still making progress with it then carry on, but if you were more consistent then you would've stalled a long time ago

Coolcicada's PPLPPLx

>Doesn't workout regularly
>gives opinion on routines
Get out

R8

DAY 1
BENCH PRESS 5x5
BARBELL ROWS 3x8
PARALLEL BARS 5xF
CHIN UPS 3xF
BODYWEIGHT SQUAT 3xF
CARDIO
PLANK
DAY 2
FRONT SQUAT 5x5
OHP 3x8
D.BENCH 3x10
CABLE ROW 3x10/12
WRIST CURLS 3x10/12
WRISTS
PINCH FARMER WALK
PLANK
DAY 3
DEADS 5x5
INCLINE PRESS 3x8
PULLDOWN 3x10
LATERAL RAISE 3x10
HANDS SUPERSET 3x10
SHRUGS 3xF
CALF RAISE 3xF
PLANK

Attached: Screen Shot 2019-02-08 at 15.48.16.png (582x394, 340K)