pic related, help me complete her Jow Forums. ive got one question: how the FUCK do i implement ab work?
it's PHUL but modified slightly by me. i only changed little stuff like swapping skullcrushers for pushdowns and leg curls for RDLs. only been lifting for a year..so feel free to call me out on anything
>other shit not listed
-limber 11 stretching routine on day 2 & 4
-face pulls after every session
current physique. shoulder injury last november, all i do is train my lats legs and arms. going to start the routine in ≈3wks when i heal. hopefully she remotivates me
In order to save time and be out of the gym within a little over an hour, I superset.
Push Day
OHP 4X8-10 (2 sets of Warm up before it)
Superset Weighted Dips (2 or 3 Sets Unweighted for Warmup) 4 Sets of 8
Dumbell Shoulder Press 4X8-10
Superset Tricep Cable Extensions 4X8-10
Bench Press 8X 5-10 (A mix of 4 Sets Flat, 4 Sets Incline or Decline.)
Machine Chest Flys 4 X 8-10
Pull Day
Upright Rows 4X8-10
Superset with Barbell Curls 4X10 (Light weight, mostly just 65)
Wide Grip Lat Pull Down 3X 8-10
Close Grip Underhand Lat Pull Down 3 X 8-10
Seated Rows 3X 8-10
Super Set Random Curling Movement (No real amount of sets, as many as I can do)
T Bar Rows 5 X8-12 (2 sets with 3 plates, 3 with an additional 35 plate)
Barbell Rows 5X 8-10 (2 Sets 135, 3 sets 195 or 225)
Sueprset Bent Over Dumbell Reverse Flys 3-4X 10
Legs
Barbell Squats 10X 15-25 (usually 3 at 175 as a warmup, 3 or 4 at 225, and 3 at 275 or 320, depending on how I feel that day. There’s no way I’ll ever go any higher than 3 pl8, at least for a working set
Superset with hanging leg raises (No really set amounts. Just do as many as I feel like doing.
Deadlifts (Start at 135, work my way up to 3 pl8, and then do 3 sets of that. So 135, 175, 225, 275, and then 3 pl8. In terms of reps, do about 8-10 reps until about 225, then that’s about 6-8, and 3pl8 is 4-5.)
A little bench press just for more volume why won’t my damn bench go up. Usually stick around 195. Bench has been stuck at 225.
In order to save time and be out of the gym within a little over an hour, I superset.
Push Day
OHP 4X8-10 (2 sets of Warm up before it)
Superset Weighted Dips (2 or 3 Sets Unweighted for Warmup) 4 Sets of 8
Dumbell Shoulder Press 4X8-10
Superset Tricep Cable Extensions 4X8-10
Bench Press 8X 5-10 (A mix of 4 Sets Flat, 4 Sets Incline or Decline.)
Machine Chest Flys 4 X 8-10
Pull Day
Upright Rows 4X8-10
Superset with Barbell Curls 4X10 (Light weight, mostly just 65)
Wide Grip Lat Pull Down 3X 8-10
Close Grip Underhand Lat Pull Down 3 X 8-10
Seated Rows 3X 8-10
Super Set Random Curling Movement (No real amount of sets, as many as I can do)
T Bar Rows 5 X8-12 (2 sets with 3 plates, 3 with an additional 35 plate)
Barbell Rows 5X 8-10 (2 Sets 135, 3 sets 195 or 225)
Sueprset Bent Over Dumbell Reverse Flys 3-4X 10
Legs
Barbell Squats 10X 15-25 (usually 3 at 175 as a warmup, 3 or 4 at 225, and 3 at 275 or 320, depending on how I feel that day. There’s no way I’ll ever go any higher than 3 pl8, at least for a working set
Superset with hanging leg raises (No really set amounts. Just do as many as I feel like doing.
Deadlifts (Start at 135, work my way up to 3 pl8, and then do 3 sets of that. So 135, 175, 225, 275, and then 3 pl8. In terms of reps, do about 8-10 reps until about 225, then that’s about 6-8, and 3pl8 is 4-5.)
A little bench press just for more volume why won’t my damn bench go up. Usually stick around 195. Bench has been stuck at 225.
whyd you post twice
looks good
Accident
No big deal, bud. Happens to the best of us.
Lmao at all the volume and trash excercises. Never gonna make it
darn sorry to hear mate, no biggie though
fucking kill yourself loser
No
On PPL currently. Can I merge Push and Pull into one day and do legs the next day? So it would be PLPLPLPLPL etc, etc.
I'm a neet and I want to lift more than I am currently.
You should different variations of pec flys, those are easily the best exercises for an aesthetic chest
About abs, simply do some ab shit between sets, every 2-3 days
Day 1:
Press 3 x 5
Close grip bench press 3 x 8
Dips 3 x 5
Lying tricep extensions 3 x 10
Day 2:
Squat 1 x 5, then 2 x 5 at 5% less than the top set.
Chins 3 x 5
Rows 3 x 10
Cleans 5 x 2
Day 3:
Bench 3 x 5
Press 3 x 8
Dips 3 x 5
Tricep pushdowns 3 x 10
Day 4:
Squat 2 x 5 at 80% of top set from Day 2
Deadlift 1 x 5
Chins 3 x 5
Power cleans 5 x 3
Not him, but I just use the chest fly machine. What else should I be doing to get big tits?
I wouldnt recommend a chest fly machine because it is less optimal in isolating your pecs compared to a cable station, you're more likely to put a great stress on your shoulders. I do different variations (standing up doing downright flys, on an inclined bench doing upright flys, etc)
Noted, thanks
Bump
currently doing the routine on the left.
would it be too many exercises if I wanted to switch to the one on the right?
Shit program, take care of that gyno and eaat more
Pretty shitty
Basado
Shitty idea
Shut up incel thats stupid
Pretty good i guesd
What the fuck it only adds a few accesories you fucking incel you cant even do that? Also no progression,rep schemes, percentages
Nothing else, you are doing too much volume you retard
why do you even post
check some Upper/Lower routines, maybe something similiar to OP's one
Im a poorfag who only has access to dumbbells. Want to lose fat and gain muscle.
Mon, wed, fri
Elliptical: 13 min (adding 1 minute each time until i can do 30 minutes, then ill increase intensity)
Mon, thurs
Bicep curls: 12kg (5x5)
Bent over rows: 30kg (10x3)
Dumbbell lateral raise: 7 kg (5x5)
Tues, fri
Weighted pushups: 10kg (10x3)
Dumbbell floor press: 26kg (10x3)
Palm down wrist curls: 8kg (5x5)
Palm up wrist curls: 12kg (10x3)
Wed, sat
Planks: ???
Dumbbell deadlifts: 30kg (10x3)
Dumbbell squats: 30kg (10x3)
Weighted Crunches: 1kg (5x5)
Bump
>Waaa why did ypu critique my progam?? I made it myself!!
Sounds good i guess, you will need a mix of calisthenics and a lot of volume with the dumbbells since you cant add weight, so try adding reps and sets
Minimal upper lower. Is it any good?
Day 1: Squat
Squat 5x3 100%
Squat 2x10 50%
Romanian Deadlift 4x10
Day 2: Bench
Bench Press 5x3 100%
Bench Press 2x10 50%
Lat Pulldown 4x10
Face Pull 5x20
Day 3: Deadlift
Deadlift 5x3 100%
Deadlift 2x10 50%
Front squat 4x10
Day 4: Overhead Press
Overhead Press 5x3 100%
Overhead Press 2x10 50%
Barbell Row 4x10
Face pull 5x20
I like this and have thought about running something similar, dropping the weight 50% and doing a couple of hypertrophy sets gets you the best of both worlds. The only issue would be frequency, you're only hitting chest once per week for example. Could mix it up like this.
Day 1,4: Lower
Squat 3x5 (100%), 2x10 (50%)
Deadlift 1x5 (100%), 2x10 (50%)
Lower body accessories: leg curl, lunges, leg extension, calf raises
Day 2, 5: Upper
Bench 3x5 (100%), 2x10 (50%)
OHP 3x5 (100%), 2x10 (50%)
Upper body accessories - pull downs, incline bench, rows, face pulls, tricep extensions, flyes, pec deck, pull ups, core
^^^ That way you hit everything twice per week which is nice for development. Do micro-progression on your big lifts (2.5 lbs for upper, 5 lbs for lower), deload 10% when you fail.
Candito UL Strenght/Hypethrophy
US-BP 3x6
-----Pendlay Rows 3x6
-----OHP 1x6
-----Weighted Chins 1x6
-----CGBP 3x8-12
-----Cable Crossover 3x8-12
LS-Squats 3x6
-----Deadlift 2x6
-----Leg Press 3x8-12
-----Snatch Deadlift 3x8-12
UH-BP 4x8
-----DB incline BP 4x8
-----Cable Rows 4x8
-----BW Chins 4xF
-----One Arm shoulder press 3x10
-----BB Curls 3x10
-----CGBP 4x8-12
-----Cable Crossover 4x8-12
LH-Highbar Squats 5x8
-----Snatch Deadlift 3x8
-----DB Hamstring Curls 3x12
-----Donkey calf raises 5x15
-----Leg Press 4x8-12
-----Light Sumo Deadlift 4x8-12
bump