Routine R8/H8/Devast8

Share routines, favourite exercises (yeah, we know compounds are a must, something other than PBSD), tips on planning.
I'm looking for a satisfactory serratus anterior exercise to add to chest day. I'm thinking of decline dumbbell press. Already have front raises and ohp on a separate day but I want some more.

Attached: based_and_facepullpilled.jpg (750x649, 70K)

Why?

What why? The exercise? I feel it activate the area where the serratus is. Or at least I think it is

Sure. Any pressing movement does. Why are you looking for direct work on a muscle that gets a huge amount of indirect work?

Because I think it looks good and I want to look good. What kind of question is that

A(1)(2) Alternate days bet 1 and 2
Bench Press 3x8 (1)
DB lat raise 3x8 (1)
OHP 3x8 (2)
Cable fly or DB incline bench (focus on negative) 3x8-10(2)
Squat 3x8(1)
Front Squat 3x8(2)
Tricep Accessory (any) 3x8-10
Calves 3x15

B(1)(2) Alternate bet 1 and 2
Deadlift 3x5 (1) (do a heavy 2x1 one time a week)
RDL 3x8 (2)
Chinups 3xF (1) (do while resting bet DL sets)
Wide grip Lat pulldown 3x8-10 (2)
Neutral grip cable row (1) 3x8
Barbell row (2) 3x5-8
Facepulls 3x8-10
Bicep Accessory (any) 3x8-10
Abs 3x8

ABABABx

Doing a push pull like "The best damn workout plan" on Tnation. Because I hate doing dedicated legdays.

I go heavy or try to PR atleast once a week while avoiding going heavy back to back on the same muscle group. Ex. DL PR -> Squat 80% -> DL 80% -> Squat PR
I'm also past 1/2/3/4 and now cutting.

Please critique.

A:
Bench press 5x5
Weighted pull ups 5x5
Dips 3x15 or weighted dips 3x10
Chin ups 3x10 or weighted chin ups 3x8

B:
7,5km running

Repeated to infinity.

Attached: 1446927887-evil-otter-eating-a-watermelon-51.jpg (600x662, 96K)

Wont you need some horizontal pulling to balance out the bench press?

A
Squat 3x5
B
Squat 3x5
C
Squat 3x5
D
Squat 3x5
E
squat 3x5
Push ups 1x5

AxCBxEDx

Curls 5xf
Pushups 300

Daily

Candito linear strenth/control while on a slow cut wanting to lean out and get my form up;
Monday Heavy Lower Day
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Optional Exercise 3 sets x 812 reps Optional Exercise 3 sets x 812 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Primary Upper Back Exercise 3 sets x 6 reps Shoulder Exercise 1 set x 6
Upper Back Exercise #2 1 set x 6
Optional Exercise 3 sets x 812 reps Optional Exercise 3 sets x 812 reps
Thursday Control Lower Day
Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps Optional Exercise 3 sets x 812 reps
Optional Exercise 3 sets x 812 reps
Friday Control Upper Day
Spoto Press 6 sets x 4 reps
Pause Primary Upper Back Exercise (pause at full contraction) 6 sets x 4 reps Shoulder Exercise 1 set x 10
Upper Back Exercise #2 (not paused) 1 set x 10
Optional Exercise 3 sets x 812 reps
Optional Exercise 3 sets x 812 rep
Do 2 sets of OHP and 2 sets of chins for upper back, optional upper are mostly curls and shoulder work while on lower days hamstrings abs and calces if I feel like it. Is the shoulder and upper back work enough volume? Also doing t bar rows primarily for back

Looking for an intermediate strength routine.

only have 4 consecutive days to train and I prefer to train 2 or 3 days a week.

Is it possible to do upper / lower / full body (3 days a week)?

OHP weighted chin ups squats facepulls unironically

Do upper lower or x3 a week

I can’t beleive there is not an entire thread devoted to split routines on this board. Double split routines seem to work well for me but you spend a lot of time at the gym going twice per day. A simple three day split would start with the “three biggies” alternating on a three day cycle. So each AM would be 1)bench, 2) Dead Lift, 3) Squat. Work push/pull groups on different days. So in addition to the big three you add Push muscles on day #1 in the PM Triceps, lat raises (Mid Delt) and Front Raises (Roman Salute). Day #2 PM curls, bent lateral raises (Rear Delt), Rows (narrow grip) Rhomboids, and Pull downs. Day three AM Squat/PM quads, adductors, abbductors, hams.

Since my back pain from Squats and DL finally went away after years of rest resuming my work out required a change by rethinking the exercises to avoid weight loading my lumbar spine. Skip the dead lifts and substitute rowing and pull downs, etc. machine curls instead of bar curls. That kind of thing. I designed this to have “Push” exercises on Day #1 and “Pull” on Day #2.

Let’s hear from you.

So its a 3day PPL split divided into 2 workouts in one day?

What wrong with doing the same volume in one sesh?

Anyone got any good full body routines aimed at intermediates? Getting bored of upper/lower

Day 1 - chest biceps abs
Day 2 back triceps calves
Day 3 shoulders traps abs
Day 4 chest biceps calves
Day 5 quads hams abs

Start with a compound lift before moving to 2-3 other accessory isolation or less intensive exercises. Ramping up sets of anywhere from 6-15 on compounds and 12-20 on the others

Take a gram of gear, eat 400+ grams of protein, do 30 min cardio daily and sleep when not eating or working

Thank me later

>go /fraud/
You have your containment thread

>serratus anterior
Do some dumbbell Pull-over, that shit is so underrated. 3 sets of 12-15 at every end of chest/push day

Workout A
Squat 3x5
Bench 3x5
Barbell rows 3x5-8
Facepulls 3-4x 12-20
Standing cable crunches 3x 12-20

Workout B
Deadlift 1x5 (2 warmup sets at 60 and 80% working weight)
OHP 3x5
Weighted chins 3x5
Facepulls
Standing cables crunches

Planks, hanging leg raises are substitutes for the cable crunches.
Do pullups everyday (greasing the groove) if you can’t do weighted for 3x5
Optional: Do 5x5 on the heavy compounds

No one asks for routines on fraud though, it’s just the tripfags shilling random shit

AxBxAxx or every other day, recovery permitting.
I add 5lbs to my compounds each workout besides deads and squats which is 10lbs.
Also, banded Facepulls and abs on off days. Wouldn’t hurt to add in some glute ham raises at the end of workout A either.

Lmao geteem

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My chest hurts just looking at C. Why do you even need that much volume? Also CG bench after dips to failure? No way you're doing much weight on that shit

I was doing push legs pull rest repeat now i've just started an 8 day split with a rest day every other day most exercises 3 sets of 8-12 reps(with the exception of calves 12 to 20 reps and bi/tri exercises I just keep dropping weight and doing more reps) try to knock out the workout in about 45 min
Working with slightly lower weights to keep everything controlled lots of eccentric work and iso holds especially on the last reps of a set

Day 1 chest/tri's
dumbell press
dumbell incline
cross cable flys
tri extensions
tri pushdowns
dips

Day 2 REST

Day 3 Legs
Squats(back)
Power cleans
Calf extensions
Leg press
Goblet squat holds with kettle ball
Box jumps

Day 4 REST

Day 5 Back/bi
pullups/chinups
dumbell pullovers
bent over dumbell rows
dumbell curls
facepulls

Day 6 REST

Day 7 Shoulders
dumbell shoulder press
raises front side and back 3 sets each
Farmer carries
battle ropes

Day 8 REST

Machine press on C is for the shoulders (i fucked up that part)
Also I'm a huge chestlet but respond very well to volume, so there's that to help em grow
(and i love dips too much to do them when i'm too tired)

from 5/3/1 for beginners

5's Progression scheme (5PRO):
>Week 1: 65%x5 75%x5 85%xAMRAP
>Week 2: 70%x5 80%x5 90%xAMRAP
>Week 3: 75%x5 85%x5 95%xAMRAP

Day A
>Squat 5PRO + 5x5-10 FSL
>Bench 5 PRO + 5x5-10 FSL
>Close-Grip Bench 5x10-12

Day B
>Deadlift 5PRO + 5x5-10 FSL
>OHP PRO + 5x5-10 FSL
>Barbell Rows 5x10-12
>Barbell Curls 5x10-12

forgot to add, schedule is ABxABA or BAxBAB
abs + shoulders as accessories

Is there a specific way to be doing them to target the serratus? Because according to this, they don't

Attached: Dumbbell-Pullover-edited.png (1320x658, 324K)

Drop your hip and lower the dumbel past your head
Hurt good, but be carefull with the weight. Saw some dude dislocating his ribs with heavy ass dumbell
If you're francophone, you can read "La Methode Delavie de Musculation Vol.2", there are a lot of very important and detailled information on exercises and how to do it (i'm not a native english speaker, so i can't recomend you a good english book, sorry)

AM/PM gives you time to rest before you work the next muscle. Helps really focus on wringing one thin out. So this AM I did 4 sets each of Bench, Machine Flys, Dip Incline, and dumbbell press. 160 reps altogether. With a 10 min treadmill warm up and a set of abs to warm down. I’ll go back this after noon for Mid/Ant Delts and Triceps for another 160 reps or so.

>Drop your hip and lower the dumbel past your head
Seems like it would spell dislocation. My shoulders are a bit unstable, I don't know if I'd want to go to the end of my rom with some heavy weight. I will try this way though

Let's say you have day A

do you only do 3 exercises or how does this work bro?

If you have shoulder stiffness, then i recomend you to do it like your pic said too. But you should do some shoulder stretches tho, it's important for your well being

Well now i see it's not very clear, sorry mate
A is just BP, OHP and Dips, B is DL Rows and Chins, C is what's bellow C, and D is the same

They're not stiff, the opposite. They slip easily in and out of their sockets and I have at times injured myself because of this

Dips but at the top of each rep, push up
Jeff has a video about it

Then i surely advise you to not do this exercise, don't want you to fuck your shit up
Standing cable Pullover work the seratus too when done with close grip, but this one should be put into back/pull day

I'm also quite tall so there's no way to get a good stretch standing, but I'll try it kneeling, see how I feel about it

To work the serratus you have to realize it is one of a number of muscles that surround the scapula whose job it is to hold the scapula to the body as a counterforce to whatever you are doing with the upper extremity. So a paralyzed serratus produces what is called a “winged scapula” which can be seen by having the guy push against a wall. Push ups work the serratus. Anything that holds the scapula down work the serratus. The rhomboids and traps are other muscles that hold the scapula in place.

You're a pain in the ass user
Nah i'm taking the piss, but yeah kneeling is p good

Yeah yeah i see bro but do you only do those 3 exercises on A day?

A & B are heavy days
C & D are accessory/volume day
After heavy bench, heavy OHP and heavy dips i ain't got no more energy

>Chest+Tris
Bench Press 3x5
Incline DB press 3x8-12
Dip 2xF
1 arm cable fly 2x8-12 (focus on maximally contracting the pec beyond parallel)
Cable Kickback 3x8-12
Underhand Skullcrusher 3x8-12

>Legs1
Deadlift 1x5
Hip Thrust 3x8-12
Front Squat 3x8-12
Leg Curl 3x8-12
Leg Press 3x10-15
Calf Raise 5x10-15
Cable Ad/Abductors 2x10-15

>Shoulder+Traps (+some additional bicep volume)
OHP 3x5
Pause Shrug 3x8-12
Lateral Raise 3x8-12
Zottman Curls 3x8-12
Front Raise 3x8-12
Bent Over Lat Raise 3x8-12
Facepulls 4x10-15

>Legs2
Squat 3x5
Leg press 3x10-15
RDL 3x8-12
Lunge 3x8-12
Leg Curls 3x8-12
Calf Raise 5x10-15
Cable Ad/Abductors 2x10-15

>Back+Bis
Bent over row 3x5
Lat pulldown 3x5-8
Chinup 2xF (superset with scapular chinups xF)
Kroc Row 3x8-12
1arm cable row 3x8-12
Wide incline curls 3x8-12
Hammer incline curls 3x812
Across the chest curls 3x8-12

I'm very happy with this structure and the exercises, only things I might be doing wrong is too much volume (I'll see how it works out, if needed I'll remove a set from this or that accessory) and how the leg accessory exercises are allocated.

I've been doing PHUL for about 6 months now and have had little gains.
Can anyone recommend me a program for strength? Been leaning towards nSuns or PHAT, maybe madcow?
190 lbs, 5"8
OHP 110lbs 3x5
Bench 180lbs 4x5
Squat 270lbs 4x5
Deadlift 275lbs 3x5
I'm sick of being so weak and want to hit 1/2/3/4

>bench 5x5
>leg press calf raises 2x15
>shoulder press(machine) 5x5
>back squats 5x5
>seated curls 5x5
>leg press 2x15
>(if time allows) pull ups sets of 10 until failure
How do lads? Three times a week. Güd or get a new programme?

any of you guys care to recommend a quality routine for hypertrophy?

can go 4/5 day per week.

www schwarzenegger com/fitness/post/Dont-Forget-the-Dumbbell-Pullover

second green is rpe range

Attached: file.png (994x161, 27K)

day 1: biceps
day 2: abs

Repeat

I basically do do texas method

>Monday: Volume
Squat 5x5 @ 90% of friday's 5RM weight
Bench/OHP (alternating) 5x5 @ 90% of friday's 5RM weight
Deadlift 1x5

>Wednesday: Light
Front Squat 2x5
OHP/Bench (alternating) 3x5 @ 85% of last friday's 5RM weight
Romanian Deadlift 3x10

>Friday: Intense
Squat 1x5
Bench/OHP (alternating) 1x5
Pendlay Row 3x5

>Saturday (optional)
I'll just retry a 5RM from friday if I failed it the day before. Otherwise it's just a rest day

And on all rest days I try to bang out a set or two of pullups

There is literally nothing wrong with (wide grip) upright rows.

Can you even recover from all that chest work? Unless youre on roids you should reduce it at least 50%

Pull
- Barbell Rows
- Weighted Pull ups
- Seated cable rows
- Shrugs
- Curls

Push
- Flat Bench
- Strict Shoulder Press
- Decline bench
- Incline bench
- Cable Pushdowns

Legs
- Back squat
or
- Deadlift
then
- Front squat
- Barbell calf raises
- HIIT bike

How's it look?

AxBxAxx

>A:
Bench 5/3/1
Bench FSL 5 x 5

Squat 5/3/1
Squat FSL 5 x 5

Push: DB Press/Lateral raises, Tricep extension/pulldown, Dips
Pull: BB/Cable/DB rows, Lat Pulldown, Curls, Face Pulls
Single leg/Core: Back Raises, Bulgarian Squats, KB Snatches/Swings, Ab Work

>B:
Deadlift 5/3/1
Deadlift FSL 5 x 5

OHP 5/3/1
OHP FSL 5 x 5

Push: CGBP, Tricep extension/pulldown, Dips
Pull: Face Pulls, BB/DB Rows, Lat Pulldown, Curls, Face Pulls
Single leg/Core: Back Raises, Bulgarian Squats, KB Snatches/Swings, Ab Work

>A2:
Bench 5/3/1
Bench FSL 5 x 5

Squat 5/3/1
Squat FSL 5 x 5

Push: DB Press/Lat raises, Tricep extension/pulldown, Dips
Pull: BB/DB rows, Lat Pulldown VS Standing, Curls, Face Pulls
Single leg/Core: Back Raises, Bulgarian Squats, KB Snatches/Swings, Ab Work

For the accessories I just pick one or two from each category and do 50-100 reps with what rep scheme I want. Although I may switch this to a 4 day instead of 3.