How is my my full body routine?

How is my my full body routine?

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>having a routine
Haven't you ever heard of shocking the body, dumbass? Your muscles need to be surprised in order to gain strength, otherwise they become too efficient at one task or movement and plateau in hypertrophy. Improvise your workout.

throw in a front squat on one of the days, and a middle squat

Too many deadlifts, and no horizontal pulls.
You can't engineer something pro coaches can't dumbass.
Try ICF 3x5 1 or 2.

>OHP, bench, squat, and DLs
>3x a week
Sure, go for it, OP. Make sure you're always adding weight each session, too.

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If you lift for aesthetics, it's honestly a garbage routine

absolute shit and random with no reason or logic to it.


do a PPL

day 1:
Chest
Triceps
Front and Side shoulders

Day 2:
Biceps
Lats
Back
Rear shoulder

Days 3:

Legsssssssss

Literally thinks that "shocking" the body means not knowing what the fuck to do until you're at the gym

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>random with no logic
>recommends legs on their own day for...????

bump

I really hope you're trolling

OP here, thanks for the advice anons

when you do Push for example, and you do bench press, you are also working triceps and front delt with that specific exercise, then you go on to wokr triceps again in an exercise and font delts in a different exercise.

same with Pull day. When you do lat pull downs or chin ups are also working biceps just like curls.


youre doing exercises that work the same sets of muscle but often in a different way.

With legs you could say your deadlift is lower back inclusive and even do Deadlifts on Pull day if you wanted to but it would mess up the flow of the rotation because the next day you would be hitting quads on something.


the PPL mindset is you work specific groups REALLY FUCKING HARD but with less frequency in the week. Its considered more advance than a simple ULUL rotation and I've had much better success with PPL once I understood what I was doing.


If you really want i can post more details about my work out.

Ive had major success in breaking plateaus with this, as well as my co-worker when he adopted my work out.

>there are gonna be people lurking here so new that they fall for this

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Please post more.

what's the context behind this

Since we're rating routines here, how's this?

Monday:
Chest and tris

Tuesday:
Back and bis

Wednesday:
Legs, shoulders, and abs

Friday:
Full body

What about for strength?

I do SL 5x5 but 6x8.

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Hunters. Probably drunk. Packed up a deer they thought was dead. Then more drunk shenanigans.
t.
Hunted drunk several times

Might be good, I have no idea honestly, I lift for aesthetics only

>Push Day
Classic Bench press, finish with close grip burn out (Chest, Front Delt, triceps)
Tricep cable pull down with V bar ( Triceps)
Tricep cable pull down single arm palm up (Triceps)
sitting Tricep Machine (inverted preacher seat) Hits inner part of tricep
standing tricep machine (lower chest, its like a decline close grip bench)
Dumbbell lateral raises ( middle deltoid )
Inverted Cable Cross pulls ( Front Deltoid)
Sitting OHP incline (front delt and triceps)

>Pull Day
Sitting incline palm out dumbbell curls (biceps)
Standing Hammer curls (Biceps)
Cable pulls inward towards head (biceps)
Chin ups (biceps and lats)
Lat pull down ( Lats and biceps)
Rows (lower back biceps, rear delt)
Sitting inverted bench (Upper back and rear delt, some bicep)
Reverse Fly (Rear Delt)
Forearm curls (flexors)
Crunches (abs)
Knee Highs (abs)

>Leg Day
Squats (quads)
Calf raises (gastronomes)
The hamstring machine (hammys)
Leg extensions (quads)
Lunges with weights (quads)
Stair Stepper (overall finisher)

Formerly did dead lift and Clean and Jerk. I do not do dead lift anymore due to a back issues.

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>Bench and overhead press on the same day
>Bench and OHP three times a week
Are you intending to make any progress?

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your already working your shoulders on the first two days if you do certain exercises.

>Not combining push and pull and doing that twice a week and then having a legs day
Kek

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>ICF
>engineered by pro coaches

Deer in car.

Jesus that seems like a lot of different exercises. I do 6 for each day and that has me already spending an hour at the gym and exhausted after.

>Formerly did dead lift and Clean and Jerk. I do not do dead lift anymore due to a back issues.
im sure you also have brain,shoulders and triceps problems
thats not a routine

Was doing the following:

Monday:
Core
Legs
Cardio

Wednesday:
Core
Back
Lats
Triceps
Cardio

Friday:
Core
Chest
Biceps
Shoulders
Traps
Cardio

Had decent gains, but wanted to mix things up.
Now doing StrongLifts 5x5.

Care to rate?

i doubt you had any progress at all

>squats and deadlifts three times a week on the same days
You’ll either hurt yourself or quit after a week.

Too much overhead press, not enough back volume. Other than that its great

Personally my favourite "PPL" variation is just a push/pull (squats are included as a "push," along with leg press etc.)

It's the simplest way to make noob gains.

Sample workout:

PULL Day
Deadlift
Barbell row
Chinup
Biceps
Face pulls
Any other pulling exercise

PUSH Day
Squat
Bench press
Overhead press variation
Leg exercise (leg press &c.)
Triceps
(Might want to add a light pulling movement here just to keep your shoulders healthy and prevent imbalances)

Do lower reps on the first couple exercises and switch to higher reps as you do isolation

It’s too much it may work for 3 months but then it will be too taxing with linear progression
Also wide grip pull-ups are useless
Stick to 1 horizontal press stop switching it up
Don’t ohp 3x per week it will kill your shoulders
Also deadlift squat 3x5 3x per week. If your using Linear progression, your going to slip a disk. Cut back on the volume on that. It will work again, for like 3 months. But your stall and crash after that. With LP.

You’ll need to either cut the volume on all of the exercises or cut the frequency.

This program could work in phases.
Cutting deadlift frequency after about 3 months of lifting to 2x per week. Then to 1x per week after 6 months.
Cut ohp to 2x per week after 3months.
You’ll 100% need to choose either flat bench, close grip bench OR incline bench. Not all three.

This routine is fine for “aesthetics”. Anyone who says that is retarded.
Also I would add in face pulls every day
Curls/tricep I would add in after 3 months, when you cut deadlifts to 2x per week and ohp to 2x per week.

>Imagine believing 3x5s/5x5s are not the best option for naturals in 2019
Everyone who shits on these routines are always dyel.

>3 deadlift sessions
>upper body before lower body
>hardly any back volume

needs work fella

Just gotta trick the muscles heh heh yup

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this

sometimes I walk over to the squat rack, put 3 plates on each side, then get under the bar and just when i'm about to lift it I sprint to the dumbell rack and start curling as a motherfucker. My biceps are all like WHAT THE FUCK IS GOING ON and I get fucking swole as fuck

Only downside is sometimes the gym employees complain that i'm using multiple stations at once but I just explain to them what i'm doing and that Arnold tought me and they say it's fine as long as I clean up when i'm done.

Kek

Suprise your muscles by not working out at all gets them all the time

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I've been doing the foĺlowing full body routine for 3 months, everything is 3 sets of between 5 to 10 reps except deadlifts which is 1x5

Deadlift (once a week)
Bench
Bent over rows
Squat
Overhead press
Weighted chinup
Weighted dips
Lateral raises
Facepulls

This for 3 times a week, am i risking injury? Made good gains though

>>upper body before lower body
Nothing wrong with that.

Critique my routine please
Goal is hyperthrophy and especially arm size
I do 3 Push and 3 Pull workouts per week and 2 Legs per week

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Day A

Chest fly machine
Chest dips
Tricep cable pulldown
DB chest press
reverse BB benchpress
lateral raises
shoulder press

Day B
Pullups
Reverse pulldown
Tbar row
bentover BB row
straight arm lat pulldowns
ez bicep curls
hammer curls

Day C
Squats
Leg press machine
deadlifts
calf raises

Rate

A
main
>dl
>db ohp
>pull ups
sides
>lat pull down
>bicep curl
>face pulls
>external rotation w/ band
>core

B
main
>squat
>bench
>bb row/(cable row)(both occasionally)
sides
>hamstring "curls" (how Jeff does them)
>skullcrushers
>face pulls
>external rotation w/ band
>core

Alterating Tue, Fri, Sun.
Main lifts 5x5 except dl 3x5. Side lifts 3x8-12. Adding weight when I get full sets + 1 extra set of 5.
Takes a bit over 1,5 hours.

I set a timer for my rest period, total time in gym is about 1 hour. I’m doing 3x10 mostly and not wasting any time.

STFU desk jockey, shit posts like this contribute nothing to the thread.

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>Calve raises on pull

Hilarious !

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>Pro coaches
>ICF

Ahahahahaha

Fair enough Jason Bloho isn't a pro coach, but what is wrong with his ICF 2.0? Seems pretty good desu

Why should lower body be before upper body?

Actually while these guys were indeed drunk, this stupid deer crashed into their car, I think.

r8

AxBxCxA1xB2xC2

A
BP 3x5
Weighted dips 4x8
Seated Shoulder Press 3x8
Dumbell Lateral Raise 5x10
Skullcrushers 3x8
Cable pull down 5x10
Core

B
DL 3x5
Weighted Chin ups 4x8
DB row 3x8
Snatch Grip High Pull 3x10
T-bar row 3x8
Bb curls
Abs

C
Squat 3x5
Straight leg DL 3x8
Leg press 5x10
Core

A1
OHP 3x5
Incline BP 3x8
Narrow grip BP 4x8
Cable lateral rise 5x10
Machine fly 5x10

B1
DL 1x5
Weighted Pull Ups 4x8
BB row 3x8
Facepulls 5x10
Bb curls/hammer culrs 5x10
Abs

C1
Squat 3x5
Good morning 3x10
Db Lounges 3x10

Just do Arnold's Golden Six routine.

t-nation.com/training/tip-train-with-arnolds-golden-six

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I think we are getting to a point where posting a routine requires explanation. I'm starting to think people are just making shit up. I almost can't comprehend how people think shitload of exercises or volume is ok.

FYI:
Squat went up 85 lbs
Dead lift went up 70
Bench press went up 60

I'm happy with the results.