Routine r8 thread

Chest + Biceps:
>bench 4x8
>preacher curls 3x10-12
>db bench 4x10-12
>db curls 3x12
>cable crossover 4x12
>3 sets of 21s OR 4x12 barbell curls

Back + Triceps:
>lat pulldown 3x12
>close-grip lat pulldown 3x12
>seated row 3x8-10
>db row 4x12
>machine shrug 4x10-12
>skullcrushers 3x10-12
>dumbbell overhead extension 3x10-12
>rope pushdown 5x12

Shoulders + Legs:
>barbell OHP 3x8
>db OHP 3x10-12
>lateral raises 4x12
>facepulls 4x10-12
>squats 5x5
>leg extension 3xfail
>leg curl 3xfail
>seated calf raise 4xfail

no core work because it's boring and shit

Attached: 5630ca14791d137c8214feff78af52cd.png (420x420, 180K)

i see no specific problems but why do you train opposing muscle groups instead of working the ones that go together?
Chest + Tris
>bench 3x6
>inc bench 3x6
>cable crossover 3x8
>skull crushers 3x10

Back + Bis
>diddly 3x6
>cable row 3x8
>lat pulldown 4x8
>ez-bar curl 3x10
>incline hammer curls 3x10

Shoulders + Abs
>OHP 3x6
>leaning cable lat raise 4x8
>facepulls 3x6
>cable crunch 3x12-15
>hanging knee raise 3x12-15

Legs
>squatz 4x6
>leg curls 3x6
>calf raises 3x10

>no core workout
0/10

simply because a chest + bicep pump feels twelve times better than a chest + tricep pump

A:
> Squat 5/3/1 + 5x5
>Bench 5/3/1 + 5x5
> Close Grip Bench 5x10-15
> Dips 100 total reps
> Pullups 100 total reps

B:
> Deadlift 5/3/1 + 5x5
> OHP 5/3/1 + 5x5
> Barbell Rows 5x10-15
> Barbell Curls 5x10-15
> Dips 100 total reps
> Pullups 100 total reps

Schedule options :
ABxABxx
ABAxBAx
BABxABx

Why do this bro shit if you can do 3x a week or upper lower

This is a troll right?
100 dips 5 days a week? Try harder

>Squat 5/3/1 + 5x5
Dafuck does the 5/3/1 mean here?
1 set 5 reps
1 set 3 reps
1 set 1 rep?
followed by 5 sets 5 reps? is the 5/3/1 at much higher weight than then 5x5?

Do you know what 5/3/1 is?

Why don’t you try harder?

1. They’re submaximal sets. When I said 100 total reps thats just what the template recommends. I do around 50.

2. Literally what the book says me. Not my fault you’re too fat to do dips