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.
Sebastian Harris
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.
David Brown
whyd you post twice looks good
Charles Flores
Accident
Xavier Murphy
No big deal, bud. Happens to the best of us.
Adam Gomez
Lmao at all the volume and trash excercises. Never gonna make it
Tyler Barnes
darn sorry to hear mate, no biggie though
Henry Davis
fucking kill yourself loser
Carson Reyes
No
Thomas Nguyen
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.
Jeremiah Reed
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
Camden Hughes
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
Aiden Clark
Not him, but I just use the chest fly machine. What else should I be doing to get big tits?
Nolan Morales
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)
Jonathan Jones
Noted, thanks
Nolan Ross
Bump
Jose Wright
currently doing the routine on the left. would it be too many exercises if I wanted to switch to the one on the right?
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
^^^ 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.