Routine Thread

Try 5 my brothers, life is hell sometimes. Lifting keeps those demons away thankfully

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> british/10

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A
Bulgarian split squat 3x8-12
Dips 3-5x10
Face pulls 3x12
Hand stand work
Front lever work

B
Deadlift 5x5-8
Pull ups 5x8-10

C
Bulgarian split squats 5x5
Rows 5x8
Front lever work

Sometimes I’ll switch up days A and C for cardio ie boxing, cycling or rowing

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Are you in the gym 2 hrs a day?

Who is this ass lass?

SS

I would let them all pee on me

>Weighted pistol squats

Goodbye knees

If you're doing both legs weighted you might as well squat 400+ atg regularly instead

Based haha posters

Why do you think pistol squats are worse than ATG squats for the knees?

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upper:
Bench 4x8
weighted pullups 4x8
ohp 4x8
rows 3x10
triceps 3x12
biceps 3x12

lower:
squats 4x6
legpress 3x10
legcurl 3x12
calves 4x15
abs

upper
incline bench 4x12
rows 4x8
ohp 4x5
pullups 3x12
side raises 4x12
biceps x triceps 3x12

also doing climbing one time a week. Should I alter the push/pull ratio? I feel Like i have trouble recovering sometimes

why do they look so british?

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A
50 squats in as few sets as possible (80% of 5RM)
OHP 4x5
Barbell row 3x10
Hammer or supinating curls 3 x 10

B
Romanian deadlift 3x10
Deadlift 1x5
OHP 3x5
Lat pulldown 3x10
Face pulls 3x10

C
Squat 5x5
OHP 4x5
Dumbbell row 3x10
Hammer or supinating curls 3 x 10
Face pulls 3 x 10

I have no idea what I'm doing
Also I can't bench because shoulder's fucked, perhaps forever. I'm hoping the face pulls will help.

Unless you're a beginner or juicing you can't really go heavy on an exercise more than once a week and expect to fully recover in between workouts (large muscles groups such as squats are an exception here). Read 'practical programming' by rippletits and think about introducing some periodisation.

Also I'd recommend climbing at least twice a week if you actually want to improve.

The structure of this routine doesn't make any sense to me. You also have a very bad push/pull imbalance.

Try 24 in July
I don't know why I don't blow my head off
Social phobia is unlivable

Like I said; I feel bad for virgins over the age of 16. I got a close homie as well who's a virgin at the age of 23.
I tried to push him a little and hook him up with some chicks, but I think I'm just doing more bad than good for him. I think he (and you) need to figure out that shit yourself.
Good luck, bro beans. And remember; suicide is never the answer.

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I wish I killed myself at 16 unironically.

If you have the balls to pull off a suicide, then you should at least have the balls to acquire some pussy.
life is worth living, user. Trust me, I was clinically depressed for 8 years and I somehow managed to pull through.
A little gay and feely, but all true

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PPL split

Push
Incline barbell 4x8
Flat flies 4x8
Db incline 4x8
Shoulder press 3x8
Skull crushers 4x10
Tricep pushdown 3x12
Lateral and front raises 3x12

Pull
Barbell row 4x8
Hammer curl 4x8
Weighted pullups 4xfailure
Barbell curl 4x8
Single arm row 3x10
Lat pulldown 3x10
Preacher curl 3x10
Face pull 3x12

Legs
Front squat 4x8
RDL 4x8
Hack squat 4x8
Hip thrust 4x8
Lunges 3x10
Leg extension/curl 3x12
Abduct/adduct 3x15

Cardio mixed in on mornings I get up early. Critique me hard bros

Oh I’m not a virgin. The point is that i wanted to kill myself at 16, and N years later I still want to kill myself. Nothing changed internally. And I’m someone most would consider a success.

Anyone who is a virgin over 21 should go see a hooker and get it done with. A good one will work to get you hard if you're nervous and ride you out.

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Im lean, thats not how it works user.

This is quite peak Kali Yuga if I dare say.

I can barely look people in the eye let alone fuck a hooker

That’s how it works for me man. When I was leaner (like 15% so not even shredded) girls looked past the autism and obvious lack of experience and I got easy lays

SL (except that i add weigth to the squat every 2 workouts i hit the required weight for the day) + dips, pull ups, abs (toes to bar and cable twists), back extensions + reverse fly (i don't like facepulls), calf raises

Every day:
40 minutes of cycling

1x a week:
basketball

3x a week:
Bulgarian split squat
pullups
horizontal pullups
some variation of push ups/dips (swich every workout between dips/pull ups)
leg raises on pull up bar
some variation of plank

>not lifting for 2+ hours
Not gonna make it

Did Greyksull for about six months, now trying out a PPL:

Push:
Bench 3x5
Dumbell shoulder press 4x8
Incline dumbell shoulder press 4x8
Seated reverse flies 4x8
Cable pushdown 4x8

Pull:
Deadlift 1x5
Barbell shrugs 4x8
Chin ups 4x8
Preacher curls 4x8
Facepulls 4x8

Legs:
Squat 3x5
Romanian deadlift 3x5
Leg press 4x8
Leg curls 4x8
Calf raises 4x8

Monday
Deadlift x5
Bentover rows x5
Chip-ups x3
Latpulldown x3
Close Grip Barbell curls x3
Hammer curls x3
Calf raises x3

Tuesday
Flat bench x5
Incline bench x5
Flys x3
Dips x3
Skullcrusher x3
Tricep extension x3

Wendsday - Rest

Thursday
Squat x5
Bent over rows x5
Pullups x3
Lat pulldown x3
Wide Grip Barbell curls x3
Hammer curls x3
Calf raises x3

Friday
Flat bench x5
Overhead press x5
Lateral raises x3
Rear delts x3
Skullcrusher x3
Tricep pushdown x3

Saturday & Sunday - Rest

I can't remember what the exercise names mean

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Old peak body routine and stats, all weighted exercises are done with 25 lb dumbells:
Mile run
250 crunches
250 weighted side touches
250 push ups, 100 tricep extensions, 100 "vertical" rows, 60 seconds of posing
250 dumbell curls, 100 one arm curls, 100 stretch curls
100 dumbell flies
100 ohp, 100 reverse press, 100 seconds of farmers walk
250 rows
100 lateral raises, 250 shrugs
100 jumping jax, 150 jumping lunges, 60 seconds of further posing
Two and a half hour workout overall, no gym mode.
Stats: lmao3pl8 squat, and deadlift, 1 plate OHP, 2 plate bench.
The largest gain I received was pussy.

imagine the smell!

Came here for this.

Same
Engaged, handsome, 6'2", homeowner, make double median family income of my shit hole city by myself, decent jaw, communication with others comes easily.

I want to die. I've been using Jow Forums since 2007 I'm starting to think it's ruining me.

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.

>no deadlift
wew. And don't come at me saying that 8 rep RDL counts as a dead.
Girls kinda ugly but I wouldn't mind seeing her shit her pants in this pic.

Would you put deads on leg day on top of everything or put it somewhere else?

currently cutting to 160ish (currently 178)

Chest day:
warmup with tricep extensions (LIGHT) 2x10 and a few pushups
5x5 bench
3x10 flies
3x12 tricep pushdown
tricep dips and pushups until I burn out

back/bi
1x10 light lat pulldown to get warmed up
3x10 lat pulldown heavy
3x12 bent over db row
curls (usually 21s or machine)
3x15 heavy shrugs
2x10 lower back exercise (usually the back extension machine, saved for last cuz I feel like theres room for fuckup here if I start off with it)

Legs/shoulders
3x10 leg press machine heavy
3x10 leg curl
3x10 leg extension
2x12 calf extension

3x15 lateral and frontal shoulder raises
db press (usually free weights, or machine)
backwards fly
every day I do these Ill do 20-25 mins on treadmill or basketball beforehand

on off days, hour of cardio with mixed pushups/abs

pls resp0nd

If you like barbell rows then alternate your pull days with 3x8 rows one pull day and 1x5 heavy deads the other pull day. If you dont like rows (like me) then just do 1x5 heavy deads every pull day.

That butt looks so inviting

Aight I'll fit it in somewhere. Thanks bro

Full body 3x a week.

Squats: 4x10
Hamstring curl: 3x10
Chest press: 3x10
Lat pulldown: 3x10
Face pulls: 3x10
Then finish it off with a bicep/tricep superset.

Sometimes I do more sets than shown.

Cutting the volume way back now though as I'm starting a cut.

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This is a good place to ask, has anybody here experimented with german volume training?

It's basically ten sets, ten reps, a few compound lifts.

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I’ve been going to the gym “seriously” since November but am still super-entry level and look incredibly dyel. Criticize my routine:

Every other day (3-4 times a week)
>Warmup
Stretches
Crunches x50
>Lifting
Lateral raise 15lbx2 3x10
Frontal lateral raise 15lbx2 3x10
Dumbbell shoulder press 25lbx2 3x10
Dumbbell bench press 25lbx2 3x12
Barbell bench press 40lb total 3x10
Lat pulldown machine 70lb total 3x10
Assisted 55lb 3x10
>Cardio
Treadmill 6.0 for 20 mins
>Finish
More crunches
Roman chair/normal leg raises 3x15
Squat rack 30lb total 3x10

Any exercises I should add to my routine? Not sure which muscle groups I’m missing but my shoulders and forearms feel underdeveloped compared to my biceps.

so based. any site loaded with these type of images? that one creepshot website is heavily censored to all but registered users

Add some more reps on lifts and drop some exercises for christ sake. If you're doing this kind of volume you shouldn't be doing this few reps or you're not repping enough weight you're gonna hit a plateau hard at some point.

Do some deadlifts and shrugs for bicep/forearm gains.

I'd change it a fair bit.
My edits:

>Warmup
5 minutes or so on treadmill or rowing machine, aim to be slightly sweaty by the end of it, you're literally "warming up".
No crunches, you're not a 40 something soccer mom.
Do static stretches at home a while before working out, not immediately before exercise.

>Lifting
Remove: Front lateral raises, one of the bench presses.

Nearly every man on earth is stronger in the front of his shoulders than in the back of them, you don't want to increase any imbalance. Add face pulls after your lat pulldowns. You are working your shoulders and your back. It's great.

No idea what "Assisted 55lb" is.

Good stuff on the squats, but are you really only able to squad 30lb for ten?
Add in something for your hamstrings after them, seated or lying hamstring machine if you have it.

>The rest
If you're a skellington, you can just treat the "cardio" as a cooldown and not go hard at it. No crunches.

Also if you're a skellington, you have to eat enough and sleep enough to make gains.

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you do BELOW empty bar bench and squat after almost 6 months??

do stronglifts 5x5

I’ve tried incorporating deadlifts, usually 20lbs total, but the facilities are always occupied and seem to never be open. Do shrugs really help for forearm gains? I never got the principle behind it since it looks so tame.

I guess a better word would be Ab exercises but I don’t know much else aside from crunches and leg raises. I’ll give face pulls a go- I haven’t tried many of the lat/pull/row machines so those are still uncharted territory for the time being.

Assisted as in kneeling on the seat attached to the machine because I’m still too weak to do pull-ups on my own.

I feel like I can squat more reps if I wanted but lifting back up the weights can be difficult because it’s towards the end of my routine and I have less energy. I’ll add in some hamstring exercises too.

I’ll keep the diet and rest tips in mind. I’ve been cutting since November to try to reach lower body fat. I noticed significantly less body fat but still hovering at about 20% with some vague muscle definition. My diet isn’t very complicated and I supppse I’m hitting my macros.

Thanks for the advice, anons. I’ll do you all proud.

Question:
Do you guys repeat your set 3 times then move to next exercise or do the entire set and cycle to the beginning?

I've had good results from shrugs not dropping a weight in itself is good for forearms and it's a tame weigh to hold a lot of weight with your grip muscles. I never had trouble with forearms though. Maybe wrist curls if you need to hard isolate them. Deadlifts can be done with dumbells if need be albeit less effective on the lower back.

Yes. Complete all sets before moving to your next exercise unless you're doing circuit training or super sets.

Which ones idiot?

I’m a bit worried I would collapse under the weight of the bar and weights if I were to stronglift. Seems like something the veteran lifters do after accumulating insane muscle mass

In that case I’ll give those a go. Thanks user.

At least you're motivated, which is the most important thing.

If you really want something that is idiot proof, another user suggested Stronglifts 5x5
stronglifts.com/5x5/#Quick_Overview

That might not actually be a bad idea to try, as it's a decent beginner program, it's idiot proof and that website contains answers to pretty much every question you will have a bout that program.

I'm hyper averse to injury since I fucked my lower back once, but for reference my routine is so I program like a grandpa

For that reason I'm not a fan of stronglifts using more complex exercises so I'd stress to you to make sure your form is correct and don't focus on ego lifting, seriously, nobody gives a rats ass. Learn to love correct form because injurys can make you want to kill yourself if you get them.

That aside Stronglifts *is* a good noob program.
Finally, remember that another mark of progress is increasing reps or sets, not just weight and bad form reps count as zero.

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>I’m a bit worried I would collapse under the weight of the bar and weights if I were to stronglift. Seems like something the veteran lifters do after accumulating insane muscle mass

You's trolling

I want to be loved not fuck random strangers. I only seem to attract fatties :( .that and i'm too broke for a hooker anyway.

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yeah haha just gotta get lean for it to happen

>two years
Pussy
t. 5 years here.

I heard that if you don't use up your S card you get your V card back at 6 years.

Your leg day is kinda shit. Add in some lunges or something instead if you don't wanna squat.

>stronglifts
>idiotproof

Stronglifts is a collection of all the exercises most likely to cripple you for life if performed incorrectly.

I'd swap Bench and OHP round on Friday.
Add in some more leg work.

candidgirls.io

Thank me later

Full body 1

Barbell Bench Press: 3-4 sets of 6-10 reps
Dips 6 x 4 reps
Barbell Back Squat: 3-4 sets of 6-10 reps
Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps
Standing Overhead Press: 3-4 sets of 6-10 reps
Face Pulls: 3-4 sets of 10-15 reps
Drag Curls: 3-4 sets of 8-10 reps
Pendlay Row 3-4 sets of 6-10 sets

Full body B
Barbell Deadlift:5 sets of 5 reps
Incline Dumbbell Press: 3-4 sets of 6-12 reps
Bulgarian Split Squat: 3-4 sets of 6-10 reps
Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps
Dumbbell Lateral Raises: 3-4 sets of 10-15 reps
Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps
Cable Rows 3-4 sets of 7-10 sets