Routine Rate Thread

Post your routine and let Jow Forums shit on it.
Here's mine: pastebin.com/bAY6bCVN

Attached: zyzz.jpg (750x932, 74K)

Monday: back and biceps
-pull ups 5x8 w/ neutral grip
-DB rows 15, 12, 10, 8 each arm
-alternating db hammer curls 12, 10, 10, 8
-barbell rows 5x6
-preacher curl 4x10
-wide grip lat pulldowns 15, 12, 10, 8
-planks 6 sets 1 min

tuesday: chest and triceps
-flat bench 12, 10, 10, 8
-tricep extension w/ DB 15, 12, 10, 8
-incline bench: 12, 10, 10, 8
-tricep pulldown w/ rope 15, 12, 10, 8
-superset of:
skull crushers 3x8
close grip bench press: 4x12
-feet elevated push ups 4x25
-foot up crunch 5x50

wednesday: cardio and abs
-stationary bike 30 mins
-some random ab work -whatever i feel like

thursday: legs
-squats: 15, 15, 12, 10, 8
-leg curls: 15, 12, 10, 8
-leg extensions: 15, 12, 10, 8
-glute-ham hyperextensions: 4x12
-rear foot elevated single leg DB squat 4x8 each
-Barbell RDL 4x10
-seated calf raises: 4x15 each leg

friday: shoulders
-barbell strict OH press 4x8
-barbell shrugs 4x10
-single arm DB OH press 4x8
-front straight arm raise 3x15
-side straight arm raise 3x15
-upright rows 15, 12, 10, 8
side planks 4 sets of 45 secs on each side
front plank 3 sets of 1 min

you could build a house with all those planks

looks good although most anons will say that its too much volume and you will get no gains and w/e
I do a kinda similar but i superset to end faster

Day1: Pull & Hamstrings
- Weighted Pull-ups 3x10-12
- Straight-arm Pulldown 3x15-20
- Meadows Row 3x12-15
- Shrugs 3x12-15
- Cross-body Hammer Curls 3x12-15
- Rear Delt Flyes 3x15-20
BREAK
- Stiff-Legged Deadlifts 4x10-12
- Seated Leg Curls 4x15-20
- Seated Calf Raises 4x15-20
- Hanging Leg Raise 4x12-15

Day 2: Arms & Shoulders
- Cable Facepulls 3x12-15
- Barbell Upright Rows 3x12-15
- Cable Wrist Curls 3x15-20 SS Reverse Cable Wrist Curls 3x15-20
BREAK
- Cable Overhead Triceps Extensions 3x10-12
- Tricep Pushdowns 3x12-15
- EZ-bar Reverse Curls 3x10-12
- Incline Dumbbell Curls 3x12-15
- Cable Hammer Curls 3x15-20

Day 3: Push & Quads
- Low Incline Dumbbell Bench 3x10-12
- Low Incline Dumbbell Flyes 3x18-20
- Dips 3x12-15
- Seated Dumbbell Shoulder Press 3x12-15
- Dumbbell Skullcrushers 3x15-20
- Dumbbell Lateral Raise 3x15-20
BREAK
- Squat 3x10-12
- Leg Extensions 3x18-20
- Reverse Lunges 3x16-20
- Calf Raise in Leg Press 4x12-15
- Cable Crunch 4x15-20

Deload every 4-5 weeks depending on performance and joint health.

A
-biceps curls 4x12
-triceps extension 4-8
-floor press 4x12
-dumbbell row 4-12
-pushup 4x15
B
-squats 4x12
-lunges 4x12
-calf raises 4x20
C
-plank 4x1min
-russian twists 4x12
-crunches 4x12
-leg raises 4x12

A-B-C-rest

Doing a non-barbell push pull routine to become healthier and stronger, but don't really care about maxing gains

ABxABxx

Workouts not listed in order

A
Dumbbell triceps extension 3x8+
Dumbbell bench press 3x8+
Kettlebell goblet squats 3x8+
Dumbbell standing press 3x8+
Glute leg kicks 3x10
Dumbbell calf raise 3x10
Weight plate twist 3x15
Crunches or planks

B
Cable underhand pulldown 3x8+
Dumbbell one arm row 3x8+
Back extensions 3x5
Facepulls 3x8+
Kettlebell one legged deadlifts 3x8+
Wide trip lat pulldown 3x8+
Dumbbell shoulder shrug 3x15
Dumbbell bicep curl 3x8+

day volume

How did you come up with this?

Back, biceps and abs: (i put bricks in my backpack for weight)
>bodyweight one arm chinups first cause i'm trying to fix imbalance
>wide-grip pullups
>normal pullups, then australian pullups when i get tired
>chinups, sometimes behind the neck chinups
>close-grip chinups
Then like 15 mins of abs.

Chest and tris:
>decline pushups
>alot of diamond pushups
>dips or straight bar dips
>skullcrushers

Shoulders and legs: (i have 27kg dumbbells)
>seated OHP
>lateral raises
>reverse-flys
>goblet squats
used to do pike pushups and pistol squats when i didn't have weight.

Cardio:
>burpees and running

Attached: hknkrz.jpg (807x538, 95K)

leg extensions kill your knees brah

how can i improve my routine

>60 jacks
>pushups (2x25)
>crunches (5x20)
water break
>curls (3x15)
>dumbbell bench press (2x15)
>15 minute jog

These are shit

post routine

Doing a push/pull split, unfortunately I can't afford a good gym right now. So I make do with dumbbells and cables. These are just the work sets and each day ends with about 30 minutes of cardio.

Day 1
Bulgarian split squats 4x8
DB Incline bench 4x8
Superset standing Arnold press/lat raise 4x8/4x10
High cable crossover 4x8
Dips 4xf
Overhead cable triceps extension 4x12

Day 2
Single leg Romanian deadlift 4x8
Superset DB row/lighter DB row focused on r delt 4x8/4x10
Cable pull through 4x8
Seated leg curl 4x12
Chinups 4xf
Db curls 4x12
Facepull 4x10

Day 3
Cardio

Day 4
Reverse DB lunge 4x8
DB decline bench 4x8
Superset DB press/lat raise 4x8/4x10
Low cable crossover 4x8
Dips 4xf
Cable pressdowns 4x12

Day 5
Same as day 2 except replace chins with pullups and curls with hammer curls

Days 6 and 7
Rest

This is what I have so far

Attached: TM.png (168x529, 15K)

LOL

Can I ask you guys how long you spend usually? On a 4 day split and usually takes me 75-90 mins

Mon/a Tue/b Thur/a Fri/B

Workout A:
back chest-
Goblin squats 4x6-8

Dead lift 4x6-8

Bench press 4x10

Bent over row 4x6-8

incline Dumbell press 4x6-8

Reverse flys 4x6-8

Workout B:
arms biceps triceps-
Squat 4x6-8

Ohp 4x4

Barebell curls 4x7

Close grip bench 4x5-8

Incline Dumbell curls 4x5-7

Triceps pushdown 4x10

Running gzclp. Completely new to lifting but so far it's working well. I went with the base program (1 heavy compound, 1 light, 1 accs) and just added a bit because I have the energy.

Would love to know if I have everything covered alright

1)
Squat
Bench
DB incline bench
Lat pulldowns
face pulls (many)
romanian DL

2)
OHP
Deadlift
Row (barbell)
DB press
tricep extention (barbell)
lateral raises

3)
Bench
Squat
db incline bench
Lat pulldowns
Romanian DL

4)
Deadlift
OHP
Row (barbell)
DB press
tricep extention
lateral raises

I probaby have no business going about trying to select excersises. Is it bad or do I hit everything pretty evenly?

PPL split with 1 day rest between training days. Let me have it...

Push day
BB Inclined bench press 15, 12, 12, 10
DB Inclined bench press 15, 12, 12, 10
DB chest fly 15, 12, 12, 10
Cable cross over 15, 12, 12, 10 and drop set of 15
DB Seated overhead press Superset with Seated rear delt fly 15, 12, 12, 10
BB Inclined skull crusher 15, 12, 12, 10
Seated lateral raises 15, 12, 12, 10
Facepulls Superset with Triceps overhead extension (cable) 15, 12, 12, 10
Triceps pushdown 15, 12, 12, 10

Pull day
BB Bent over row 15, 12, 12, 10 and dropset of 15
DB Bent over one arm row 15, 12, 12, 10
Seated row (cable) 15, 12, 12, 10
Lat pull down Superset with lateral press down 10, 10, 10, 10
BB Bicep curl 12, 12, 10, 10
DB Seated incline curls 15, 12, 10, 10, 12, 15
Iso bicep curl (cable) 15, 12, 12, 10 and drop set of 15

Leg day
Back squats 12, 12, 10, 10, 8
BB Bulgarian split squat Superset with DB Romanian deadlift 12, 12, 12
Leg press 15, 15, 12, 12
Lying leg curl (5 heavy negative double leg, and 10 single leg negative lower weight) 15, 15, 15, 15
Leg extension (5 heavy negative double leg, and 10 single leg negative lower weight) 15, 15, 15, 15
Seated Calf press 15, 15, 15, 15, 15, 15

Tell why fag

Lmao kys memer

A
-Deadlift or Variation
-Bench/OHP or Variation
-Cable Row
-Bis&Tris
-Facepulls
-Single Hand Farmer Carry

B
-Squat or Variation
-Bench/OHP or Variation
-Pull Up/Chin Up
-Forearms
-Facepulls
-Single Hand Farmer Carry

A,B,A,B,A,B,Restday
I do stretching before and after my workout.
I also do many sets of Band Curls and Pushdowns for joint health at the end.
I never do the same compound exercise twice in a week, only once.
Be in a surplus and sleep enough.

Attached: 702.png (1024x1024, 422K)

Bro split or too much volume

What's wrong with it?

>No lower body
shit
>lat pulldowns
>face pulls
>lateral raises
All of these exercises are useless
Awful, where to even fucking begin?
Don't work out 6 days in a row

>Don't work out 6 days in a row
Keep Volume low.
Sleep and eat enough.
Now you can.

But what's even the point? We have plenty of 3-4 day work out routines that have proven to be effective, dropping the volume and going to 6 days provides what benefit?

Dude how is 8 reps of like 8 exercises too much volume?

Getting more frequency in + to get more efficient at certain lifts. My bench and OHP both shot up a lot since doing it.

Volume is total sets x reps. Presuming you're the last guy I replied to, there are also amrap sets, which seeing as you're probably a beginner is a bad idea.

>more frequency
You don't need more frequency
>My Bench and OHP both shot up
To what?

So, tricep day, tricep day, cardio day, leg day, tricep day.

>You don't need more frequency
I sure do. Tried everything from PPL to Candito to Bulgarian and just applied everything that worked for me.
Bench is currently 3pl8 for one and OHP nearly at 2pl8. Bodyweight is about 190. Still haven't stalled on any lift.

What volume were you doing before?

5 days a wwek is to much?
chest, tricep / back biceps / legs shoulders / chest triceps / back biceps

5 exercises per muscle

I tried many things. From very high Volume like 5x20 to 5x5s to 1x1. Maxing everyday benefited me the most. Although overuse injurys are very common so I wouldn't recommend doing the same lift for too long. I stalled pretty quick on all the other standard 3x5 etc sets but because of the high frequency (lifting 6x a week) I got much more efficient with my form on a lift which broke me through many plateus

I did a loose version of SL for a couple months, didn't see much success (likely due to still eating like the skinny bastard I am), then took three weeks off for a vacation. Just getting back to it this week with a new and improved program with a little extra variety:

Workout A:
>squatz 5x5
>OHP 5x5
>cable rows 5x5
>dips 3x5 (working up to 3x8 before adding weight)
>BB curls 3x8-10

Workout B:
>DB lunges 3x8
>flat bench 5x5
>deadlift 3x5
>chin ups 3x5 (also working to 3x8)
>cable tricep extensions 3x8-10

AxBxAxxBxAxBxx...

I also do a quick ab routine and a couple grip strength exercises after every workout, and I jog on rest days. For progression I just follow the standard SL 5x5 progression, which is add 5lbs to each exercise every workout, unless you failed at that weight last time. If I continue to fail at a particular weight, then I deload and work back up. I'm still at literal babby weights, so hopefully I can ride the noob gains train a while longer.

Attached: skwatz.gif (200x200, 6K)

Why not try more sets at higher intensity? Like 8x3 or 7x5

I actually used to do that with my OHP. Got decent results from it. I guess maxing just worked out better for me.

AxBxAxx
BxAxBxx
all for 3x8 except diddly
A
>squat
>ohp
>curl
B
>deadlift (1x8)
>barbell row
>bench

>routine

I blast rap music and do random shit until my pump is even.

Pretty shit tbH
Why so little variety? Why not follow a more proven program?

>why so little variety
homegym and only have barbell, so that limits my options a bit. I took a look at most 3 day routines and boiled it down to shit that I can do.

>face pulls
>useless

Attached: images.jpg (244x206, 5K)

They are. Look at actual research instead of youtube memes

Trying out Tactical Barbell program for firefighting training.
Lifts are squat, bench, weighted pull up and deadlift.
HIC = something anerobic/aerobic.
E = endurance day, 60 mins jog/bike ride at a pace you can still have a conversation at.
About to do week 3, the lifts at 70% 1rm meant i was still able to do the beep test with a good score. So far it's meeting my strength needs. They feel too easy coming from SS, feels like such a deload, but we'll see what happens when i retest in 3 weeks. Thoughts?

Attached: 20190723_095912.jpg (5312x2988, 3.26M)

Post links to studies I'm not finding anything useless about them.

Any PPLPPLX recommendations?

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AAAAAXX
A: just go the gym and improvise a 2 hours workout
X: was supposed to train legs but i didn't feel like it so it's rest day

Bruh. Bruh, do you even lift? Bruh. Cuz I lift bruh.

Attached: 36a485.jpg (889x500, 144K)

Why is amrap bad for a beginner?

I hope this is bait

Are you gay?

>bench press and push up in the same workout
>no leg work at all
What's the fucking point

Attached: db7.png (680x528, 117K)

>No lower day
I have a leg day on Wednesday. I didn't post it because I only wanted tips to my upper

what tricep exercises do I do that aren't on tuesday

oh look a faggot who thinks that he knows everything. post physique w/ a timestamp then we'll see if you're in a place to be shitting on people

just take test cypionate and train 6 days a week.
you can train far more than people say you can.

Why are you saying don't lift 6 days in a row? John Broz has lifters train 6 days in a row for months on end and cranks out medal winning lifters.

Bad form
Your upper is shit, your lower probably is too
I know the widely accepted facts of fitness, and most of the routines here go against them, because most people here have no idea what they're talking about

Attached: Demographics.png (756x3024, 92K)

Upper, twice a week
OHP 4x8
db bench 4x8
flyes 4x8
hammer curls 4x8
resistance band tricep exercise 4x12
bench tricep bodyweight exercise 4x12
lat pulldowns with increasing weight 4x8

leg/back day once a week
squat 5x5
barbell calf raises 4x10
leg press 4x8
hyperextension 4x10

sprint day one/twice a week
HIIT sprint running 5 min warmup (1 min fast walk/30 sec sprint)x10 5 min warmdown

R8888