PPLx
Everything is 3x8-12
Push
>Barbell Bench Press
>Shoulder Press
>Dumbbell Press
>Lateral Raise
>Tricep Cable Pull down
>Overhead tricep Extension
Pull
>barbell bent over row
>chin up
>dumbbell shrugs
>face pulls
>barbell curl
>hammer curls
Leg
>Squat
>deadlift
>leg press
>Leg curl
>calf raise
>Hanging leg raise
>plank
Think about adding pec flies on my push day. What do you guys think?
I think you swap dumbell shrugs for barbell & skip leg press and do a hamstring exercise.
Where's your cardio? Weighted jump rope is GOAT.
I also think you should never lead with a pic of generic Instawhore with extensive plastic surgery.
I do Jump rope on my days off and I’ve been thinking about switching to a weighted jump rope actually. What hamstring exercise would you recommend?
I mostly posted that image of that thot because of the comment underneath it
Deadlift is hamstring, no? My only suggestion is maybe to move deadlift to Pull day bc, for me, legs is a little too exhausting with both squats and DL's
absolutely retarded routine
> Deadlifts on the same day as Leg day
Oh nonono user. Let them be your main lift on pull days.
Thanks guys
I missed the leg curls mentioned. Diddle do do some hammies, straight leg would target more. Look into Nordic curls, they are killer.
Personally, I like to jump or elliptical before every session as a warmup. And then cycle for at least 20miles on rest days.
Recently changed routine, please r8
**Shoulders & Back Day**
1. Chin-Ups
2. Seated Cable Row
3. Standing T-Bar Row
4. Overhead Press
5. Laterial Raises
**Legs & Biceps Day**
1. Single Leg Press
2. Romanian Deadlift
3. Seated Leg Curl
4. Barbell Curls
5. Hammer Curls
**Chest & Triceps Day**
1. Flat Bench Press
2. Incline Bench Press
3. Chest Flyes
4. Skull Crushers
5. Rear Delt Flyes
How often a week and cardio?
PHUL routine I changed a bit to improve my OHP, back and upper body and hypertrophy in general.
Upper Power:
3x5-8 OHP
3x8-12 incline bench press
4x3-5 barbell row
4x6-10 seated dumbbell shoulder press
4x6-10 lat pulldown
Lower Power:
4x3-5 squat
4x3-5 Deadlift
3x10-15 leg press
4x6-10 leg curl
4x6-10 seated calf raise
REST DAY
Upper hypertrophy:
4x8-12 incline dumbbell bench press
4x8-12 incline dumbbell fly
4x8-12 seated cable row
4x8-12 dumbbell row
4x8-12 face pull
4x8-12 dumbbell curl
4x8-12 tricep extension
Lower hypertrophy:
4x8-12 Front Squat
4x8-12 Barbell Lunge
4x10-15 Leg Extension
4x10-15 Leg Curl
4x8-12 Seated Calf Raise
4x8-12 Calf Press
I usually don't have time to do lower hypertrophy because I travel on Fridays and if I were to work out on rest day I become completely fried during the week. Not that I mind too much, my squat is much higher than my other lifts anyway after 5x5 stronglifts.
Also, is it possible to go "too heavy" on squat days?
A
3x5 Military Press / Bench Press
3x10 Military Press
3x10 Incline Bench Press
3x10 Close Grip Bench Press
3x10 Face Pull
Pull
3x5 Trap Bar Deadlift
3x10 Trap Bar Deadlift
3x5 Pendlay Row
3x10 Pendlay Row
3x10 Chin Up
Axbxaxx->bxaxbxx
A
3x5 squat
3x5ohp
3x5bp
1x5dl
3x5 30 degree supinated rows
Dead hang for as long as I can
Meme barbell face pulls
Rear delt flys
B
3x5 squat
3x5ohp
3x5bp
5x3power cleans
3x5 30 degree supinated rows
Dead hang for as long as I can
Meme barbell face pulls
Rear delt Flys
You do back and then biceps the next day? That's fucking yourself over
I work 11 hours a day outside, 6 days a week, walking at least 10 miles a day this summer, so I have very little free time. My lower body is in decent shape from all the walking so I don't do leg exercises. I also have very limited access to exercise equipment at the moment.
ABABABx All exercises 2x10-15
A:
>Pull-downs
>Machine benchpress
>Bicep curls
B:
>Dumbbell Overhead Press
>Machine rows
>Tricep extensions
Is there something more optimized I could be doing?
Compound movements
Don’t @ me
Yes, that's what the pulldowns, OHP, bench, and rows are for.
now this is fucking retarded, no wonder you faggots are all dyel and weak
To optimize , You should row in A day and bench press in B . Also , use free weights instead of machines
I'd only say maybe try to do widegrip pullups on pull day. Yours is almost the same as mine, im a beginner/intermediate, except i dont do shrugs or face pulls but do pullups too
PPL for 4 days a week.
2x5 The Press
2x5 Deadlift variation
2x5 Squat variation
4-5 days a week, 20 minutes rowing each session. Unnecessary complexity is unnecessary.
>Monday
-Volume pull variation( Rack pull different heights, heavy rows, negative diddy)
-Intensity legs (Leg press)
-Intensity back accessory (kroc, lat pulldown, shrugs)
-Biceps if got energy
>Tuesday
-Intensity Strickt press(Barbell, dumbell)
-Volume close grip bench
-Volume press(dumbell)
-Tris and more shoulders if got energy
>Thursday
-Conventional diddy( 1x1/1x3/1x5 plus backoffs)
-Volume barbell back hyperextensions
-Volume legs (Leg press)
-Additional Back and biceps if got energy
>Friday
-Intensity press/bench depends how i feel
-Volume shoulders
-Volume tris
>push1
Incline DB bench 3x10
Bench 4x5
OHP 5x5
Lat Raise 3x10
Skullcrusher 3x10
>pull1
Pendlay Row 4x5
Chinup 3x10
Above the knee rack pull 5x5
Rear delt row 3x8
EZ curl 3x10
>legs1
Glute bridge 3x10
Highbar squat 4x5
Deadlift 2x5
Glute ham raise 3x10
Calf raise 5x12
>push2
One arm cable fly 4x12
Dips 3x10
Bradford press 3x12
L raise with external rotation 3x12
Triceps extension 3x12
Triceps kickback 3x12
>pull2
One arm row 3x12
Bent over row 3x8
Wide lat pulldown 3x8
Wide high pull 3x12
Facepull 3x12
Curl trifecta 3x12
>legs2
Lunge 3x12
RDL 4x15
Front squat 4x12
Hip thrust 3x12
Calf raise 5x12