What I'm aiming for is
Mon : Back - Chest (3excersises x 4 sets each)
Tue : Legs
Wed : off
Thur : Chest - Back (2 excersises x 5 sets each)
Fri : Shoulders / arms
Weekend : off
Does this bro-split make any sense? I used to do meme full body routines, but I grew tired of those and want to swtich to split
where's her samurai sword lol
>thot poster
>actually lifting
Pick one
Not sure, but I wish her cock was on my mouth
OH MY GOD
COOOOOOOOOOMINGGGGGGg
If you’re a trap I’m shooting some1
If that's a trap I'm shooting ropes nigga
Thats not a trap
>cardio
>only 15 minutes of cardio a week
okay retard
Im doing phul and I also do boxing twice a week
How good is it?
This, black women naturally look like men.
I'm cutting hard and don't have that much recovery capacity as it is, and I've never done cardio before
No
You might be a faggot
First off post body thot poster. Second of all, as a proper bro-splitter all I can say is that's a terrible fucking split. Try actually lifting faggot
She's not that pretty, and she's not pure black. Probably part white.
Because I don't find masculine ape women attractive? Ok Cumbrain.
A
Weighted dips 4x6
Dumbbell press 4x15 super set with push ups
Dumbbell shoulder press 4x12
super set with later raises
Incline chest press machine 4x12
Tricep extension with rope 4x10
Lying tricep extension 4x10
B
Weighted chin ups 4x6
Body weight chin ups 4 sets to failure
Single arm cable pull down 4x12
Single arm cable row 4x12
Face pulls 4x12
Hammer curl with dumbbell 4x12
Bicep curl with cable machine 4x12
ABxABxx
I don’t do legs just jump roping and sprints. I workout at planet fitness too so I can’t really do heavy compounds much. No I’m not posting my body I don’t look like I lift anyway. Idc.
Have no idea what I'm doing but it seems to be working alright. I go in three day bursts then one rest day.
Day 1:
Bench Press
Flies
Pushups
Dumbbell flies
Day 2:
Lat pulls
Seated Rows
Triceps kickback
Curls
Day 3:
Weighted lunges
Leg extensions
Squats
Wall sits
I also do a core set in between the other sets which consist of:
30 reverse crunches
20 how touches
30 second plank
I dunno if this is good or not or needs improving or anything really
There are definite scientifically proven upsides to jungle fever and "Black Girl Magic" as its called by the people in the know.
The folk sayings „darker the berry sweeter the juice; "once you go black you can never come back" and "black girls have a deep biological need for white seed" have their origins in biological facts not really understood back then.
Recent discoveries have shown that melanin acts as an agent similar to anabolic steroids when introduced to white mans system - resulting is rapid increase in muscle mass, bone density, endless libodo and good erections, vastly improved recovery times and superhuman ability to repair tendons and ligaments in record time.
White men have melanin receptors on gland end providing us with endless supply of melanin to our bodies when mating with black girls. The higest melanin concentration is obviously found in the darkest of negresses.
There is also another side to the melanin - white penis interaction. When a BLACK womans organism detects lack of melanin in the penis penetrating her tight ebony pussy it will clamp down and milk the white mans balls dry of every last drop of white seed with unparalleled strenght of contractions during orgasm.
Kek do you have the other pasta that talks about how, “I’ve completely forgotten about the 14 words”
That looks fine. Stay consistent.
>Recent discoveries have shown that melanin acts as an agent similar to anabolic steroids when introduced to white mans system - resulting is rapid increase in muscle mass, bone density, endless libodo and good erections, vastly improved recovery times and superhuman ability to repair tendons and ligaments in record time.
Dude stop SOROS didn't fisnished funding those discoveries, just STFU you cumbrain!
Move tricep exercises to day 1. Its more efficient to include those with chest/shoulder day.
Wow that explains it all!
Anyway, you have more pics like that?
GOD I WANNA FUCK BLACK GIRLS
>Not date them though, ewww
Let's see yours
AHHH IM GUNNA COOM
15 minutes of cardio a week is like someone saying they're going to start lifting, and then proceeding to do 10 push ups a week.
Haha good one
Like I said, I only have limited recovery capacity. On the SS forums that say that doing cardio on a NLP is a bad idea, so I'm already doing more than I should with 15 minutes
Imaging being this much of a weakling
Is that supposed to be an answer? Do you have a point?
It's good for him, means he can get a lot stronger.
Fatty here
>5km jogging
>5x10 pushup
>10x10 bicep curl (currently with 40lbs because it's the only thing I have right now)
>10x10 dumbbell lift (using the same 40 lbs weight)
6 days a week with one day rest
I do mix things up, prolly barbell squat every now and then but the lack of weightier weight kinda made it useless. I'd be sooner going for a membership at the local gym then investing in more weight implement tho
Shieeet
I love her, what's her name???
Not even him
Just a nigga with a rocket launcher
>what black women do for you
How about for your children? Your family? Your race? No identity for your kids to pertain to, just more mongrelized le 56%'ers. You're betraying your race, so none of us will really care about all that sweet watermelanin gainz you claim you'll get. I don't care if negress sweat cures cancer, I have priorities that pertain to a higher cause than just how hot some mulatto chick is in a bikini.
Race traitor
AJ Love and Id betray my race in a split second for her
>wah wah m-muh race
Blow it out your ass.
SAVE ME VARG AAAAAAGGGGGHHHH
Based
Blow it up your ass nigger
If I wanted my own comeback, I'd have wiped it off your mother's chin.
How's high school treating ya Timmy?
Post body and face (feel free to black out eyes), lets see the VANGUARD OF THE HUWHITE ARYAN RACE
I wonder (((who))) is behind this post.
I gave you a chance to try again and that was your best shot? So much for that Aryan IQ...
Who said I was a vanguard of the hwuite race ?
That wasn’t me though
Bros, pls give me program. I cannot do deadlifts and squats due to lower back hernia.
I can bench press though
Day 1
• Squat 5/3/1
• Bench 5/3/1
• Barbell Row 5/3/1
• Deadlift 5x10
• OHP 5x10
• Lat Pulldown 3x8-12
Day 2
• Deadlift 5/3/1
• OHP 5/3/1
• Squat 5x10
• Bench 5x10
• Barbell Row 5x10
• Lat Pulldown 3x8-12
Work is the ultimate gains goblin and I can barely work out 2 days a week.
>A
Pull-ups.
Flat bench
Incline/Decline bench
DB military press
Tricep pushdowns
Facepulls
Squats
Leg Press
>B
Pull-ups.
OHP
Lateral raises
Facepulls
Deadlifts/Hexlifts
Seated rows
Lat pulldowns
Curls
Reverse curls
>C
C25k routine.
ACBCACBC
I am absolutely dead at the end of a workout. I do more sets if I still feel like I can.
There's no reason to ever do more than 5 exercises in a workout
I tried doing less but I just feel like I’m not doing enough. Bench, incline bench , then DB press kill my chest, but my triceps feel like they can take more, for example.
It doesn't matter what you feel when you work out idiot, you're supposed to feel it the next day. What are your stats? They're probably shit because you're doing too much to recover from
>Not doing enough
You gotta up your intensity. At the end of a hard 5x5 you should be almost spent. You can add a few minutes of accessory work after. I only have 3 main lifts and then done, maybe add arms if I feel like it.
I'm doing stronglifts with no accessories but I've added some HIIT at the end of every workout. Yes or no?
6’4” @ 210 lbs.
>OHP 115 lbs
>Bench 180 lbs
>Squat 180 lbs
>Deadlift 255 lbs
>3x5
Kind of nervous with increasing squat and deadlifts.
god fucking damn
Maybe I need to look for more compounds then, in that case. I’ve considered adding dips to A and power cleans to B to get rid of stuff.
Exactly, your lifts should be way higher than that. Drop the bullshit exercises and increase intensity
If they are so weak to need a racial identity then I'd have failed to teach them how to live.
Lol Snapchat filters are not a good look
Im gonnA CoOOooOOoooOoOoOoMMMMMMM!!!
oh god..
I think I’m...
...
>AAAAAAAAAGHHHH IM COOOMINGGGGGGGGGG
Jow Forums's Stronglifts
2x5,1xF Bench
2x5,1xF Squat
2x5,1xF barbel row
3x12 Supinated dumbbell curls
acessories
2x5,1xF Overhead Press
1xF Deadlift
2x5,1xF Weighted Pullups
3x12 Skullcrushers
Acessories
Bench again
Squat again
Lat pull down 3x12
hammer curl 3x12
lateral raise 3x12
Acessories
Increase upper body main lifts by 1kg per session, lower body by 2kg, if final set gets to 10 reps you double weight increase, deload if you fail before 5.
Acessories i usually do what i feel like it but keeping in mind what i should do that day. Always do 2 abs exercises. Days i don't lift i do cardio, pushups/chinups and abs at home. Weekends i also hit a sandbag and go for long cardio sessions every sunday, aside from stretching
Upper 1:
5x3 bench
5x8 OHP
5x3 weighed pullups
5xF leg raises
3x bi/tri supersets
Upper 2
Same as 1, but with 5x3 OHP and 5x8 bench
Lower 1:
5x3 squats
3x10 deadlifts
Lower 2:
5x3 deadlifts
3x10 squats
Currently at 95 kg bodyweight. Working weights for the sets of 3
Bench 140
OHP 70
Squat 170
Deads 220
Pullups 30
But I think I'm getting fat, so I'll do OMAD for a month or so.
Started a new A/B split about two weeks ago, noticed my right arm can curl 2KGs less than my left, what's the best solution to fix this? Split below
A
Squat - 3x5
Chin Ups - 3x5
Overhead Press - 3x5
Barbell Curls 2 x 10
B
Bench Press - 3x5
Barbell Rows (Yates) - 3x5
Deadlift - 1x5
Dips - 3 x 5
Ceps and 4arms (at home):
>incline curls
>hammer curls
>bicep curls
>alternating bicep curls
Chest, tris and abs:
>barbell bench
>skullcrushers
>decline cable-flys zyzz style
>db incline
>ab machine
Back and legs:
>pullups
>deadlifting
>bent-over rows
>front squat
>squat
Shoulders (at home):
>reverse-flys
>shoulder press
>side-lateral rises
>front rises
Cardio:
>running and burpees
>killing niggers
Dumbbell Curls, so that your right arm can't compensate for the left's weakness like it probably does with the barbell. I recommend checking out other dumbbell variants too, like bench and rows, because if your right side is compensating on curls, it might be compensating on other lifts too
read that as the right arm curling 2kg more, my bad, just switch right for left on the text, the advice is still valid
Opinions?
PPLPPLx
Push
OHP 3x8
Bench 3x8
Flys 5x12 / Inc Bench 5x12
BD Bench 5x12 / Lat Raise 5x12
Skullcrushers 3x12
Weighted Dips 3x12
Pull
Deadlift 1x8
Pendlay Row 3x8
Facepull 5x15
Shrug 5x12 / Lat Pulldowns 5x12
Curl 3x12
Weighted Chinup 3x12
Legs
Squats 3x8
Straight Leg Deadlift 3x12
Bulgarian Split Squats 3x12
Calf Raises 5x15
Hanging Leg Raises 5x12
Weighted Decline Situps 5x12
Upper Lower 6 times a week:
Upper:
Bench 3x5-7
Weighted Pull-Ups 3x5-7
————————————
OHP 4x8
Cable/Pendlay Row 4x8
————————————
Hammer Curls 3x7
Skull Crushers 3x7
————————————-
Cable tris and bis 3x12+
Lower (and shoulder):
Squat 3x5-7
Heavy lateral raise 3x8
Light calf raise 3x12
—————————————
Deadlift variation 1 set
—————————————
Ab exercise 1
Light lateral raise 3x12
Heavy calf raise 3x8
—————————————
Ab exercise 2
It works for me. Hit 1/2/3 a long time ago, I avoid heavy deadlifts (more than 3 plate) due to a back injury
WOW LOOK AT THAT ASS JUST LOOK AT IT LOOK AT THAT ASS HEY GUYS ASS ASS ASS ASS ASS ASS ASS ASS ASS I LOVE ASS I LOVE ASS YES MMM ASS ASS THATS ALL I NEED ASS ASS ASS OH YES ASS DESPITE THE FACT THAT THIS PHOTO IS COMPLETELY NOT RELATED WITH THE QUESTION THE OP BEING A MASSIVE FAGGOT THINKS THAT IT'S OKAY THAT HE POSTS 2 PICTURES OF SOME RANDOM FAT WHORES SO HE HOPEFULLY CAN GET SOME ATTENTION TO HIS QUESTION DESPITE THE FACT THAT THE ANSWERS THAT HE'LL GET ARE COMPLETELY UNRELATED WITH THE ACTUAL QUESTION THAT HE HAS ASKED IN THE FIRST PLACE
OP IS NOW LITERALLY USING REDDIT TIER TACTICS TO TRY TO ATTRACT AS MANY PEOPLE TO LOOK INTO HIS THREAD, PROBLEM IS IS THAT OP HAS NOW COMPLETELY DERAILED THE QUESTION THAT HE ASKED IN THE FIRST PLACE AND THE ACTUAL BOARD BY DISTRACTING PEOPLE FROM ACTUAL MEANINGFUL AND USEFUL THREADS AND INSTEAD HAS FILLED THIS ALREADY FUCKED UP BOARD WITH GARBAGE CONTENT AND WHORES THAT SHOULDN'T BE POSTED ON THIS BOARD IN THE FIRST PLACE
THANK YOU OP AND I HOPE YOU DIE OF WORST CANCER KNOWN TO MANKIND
ABxABxx
A
>Bench Press 4xfailure
>Incline Bench Press 3x15
>Lying Cable Flyes 3xfailure
>Over Head Press 3x5
>Lateral Raises 2xfailure
>Cable Lateral Raises 2xfailure
>Reverse Flyes 3x15
>One Arm Triceps Extension 3xfailure
>One Arm Cable Triceps Pushdown 3xfailure
>Abs Training 5 Minutes
B
>Deadlift 3x1 (not including warmup)
>Stiff Legged Deadlift 2xfailure
>Squat 3x5-8
>Hip Thrust 2xfailure
>Pull-up 3xfailure
>Cable Pulldown 3xfailure
>Cable Row 3xfailure
>Dumbbell Curl 3xfailure
>Cable Curl 3xfailure
>Abs Training 5 Minutes
Now some guy said it's awful, what is a better one?
I'm doing the Recommended Routine of Jow Forumsbodyweightfitness with Barbell Squats and Deadlifts right now.
When I'm done, I want to incorporate more weights, dumbbell bench press for example, but also work towards single-arm push-ups and single-arm pull-ups to show off and get mires.
Any routine recommendations for this goal?
t. SL 5x5 -> injuries -> phyisical therapy -> slowly starting to lift again.
Its a good pic though. Wouldnt mind having a couple mulatto cubs with her
NEED TO BREED RISING AROOOOOOO
Lmao Jesus Christ
Not op but thats some terrible fucking advice, you didnt even tell him what was wrong
Based this on GZCL's approach to programming (only deviation I made from it is the 3/1 sets of 5 instead of 5 sets of 3) and used an UL split. I'll add 2.5kg to squats and deadlifts weekly, and I'll add weight to the other lifts whenever I think I can handle more. The T3 accessories aren't final, I'll adjust them according to my needs. I want to use this for a few months as a transitioning from the retarded LP program I've been doing to a proper intermediate one.
Day 1
T1 OHP 3X5
T2 Bench 3x8
T3 Barbell row 4x8
T3 Biceps curl 3x10
Day 2
T1 Squat 3x5
T2 Romanian deadlift 3x8
T3 Calf raise 3x10
Day 3
T1 Bench 3x5
T2 OHP 3x8
T3 Barbell row 4x8
T3 Biceps curl 3x10
Day 4
T1 Deadlift 1x5
T2 Squat 3x8
T3 Calf raise 3x10
T3 Farmer's walk