Let's do a Routine Thread

Push

Bench (5x5)
DB Bench (4x10)
Row (4x10)
One Arm DB Row (3x10 e/s)
Pull-Ups (3x5-10)
Lat Pulldown (3x10)
Tricep Pushdown (3x10)

Squat

Squat (5x5)
DB Bulgarian Split Squat (3x8)
Hip Thrusts (4x8)
RDL (3x12)
Core

Pull

Deadlift (5x5)
RDL (4x10)
Pause Squat (3x8)
BB Curl (3x8)
DB Curl (3x8)
Core

Push
OHP (5x5)
DB Bench (4x10)
DB Incline Bench (3x10)
Close-Grip Bench (4x10)
DB SkullCrusher (3x8)
OH Tricep Ext. (3x10)

R8 - I want to get stronk

Maybe don't do weighted push-ups, do DB Bench or even Floor press

how has 6x PPL been working for you? Wanted to switch up my routine and i really enjoy lifting so i started a 6x this week

Do basic movement patterns until exhausted. Tweak and experiment with form (finger placement, join angles etc).

Press
Row
Squat
Curl
Swing

novice lifter about a couple months in would love some advice
chest:
bench 5x5
curls 5x5
hammer curls 3x5
shoulder/back:
lateral raises 5x5
OHP 5x5
dumbell rows 5x5
ABxABxAB... is my usual pattern with doing cardio on my mountain bike on rest days

>chest
1 chest exercise
2 bicep exercises?
Why don’t you just add in some other chest stuff? Also on your back day do pullups. This plan needs a lot of work but the frequency is fine

wtf is wrong with Jow Forums

how do you guys stick to your routine? sounds boring as fuck. inb4 some gaywad that reads anime talks about discipline

i switch it up after a few months

Calisthenics push/pull

Pull:
Pullups 5x8
Bodyweight ring rows 3x8
Y-pulls 3x10
Facepulls 3x12

Push:
Ring dips 5x6
Ring pushups 3x8
Ring pike pushups 3x8
Facepulls 3x12

Fuck legs.

A
Squat5x5
Muscle Up progression
Bench5x5
Weighted Dips 5x5

B
Front Squats 5x5
DB-rowz 5x5
OHP 5x5
Reverse flys 3x10
Cuban rotation 3x10
Deadlift 1x5
Hyperextension 3x10

Would love critique on this, since it's basically reg parks 5x5 with some accessory I thought I need

Upper/Lower 2-3 times a week
Upper (A):
3x8 incline db press
3x8 lat db row
3x8 flat db press
5x5 close grip dips/every other upper day/3x8 bar skullcrushers
3x8 pullups
3x10 cable pulldowns
3x8 reverse fly machine
3x8 curls (ez bar)
3x8 straight arm side raises

Lower (B):
3x10 goblet jumping squats
3x10 calf raises
3x7 low-ROM leg press
3x8 hip abductor machine
Rotisserie core workout
3x8 weighted lower back raises (on the machine that holds your legs range of motion is at the torso no idea what its called)

Ideal week:
AxBxAxx
Typical week
AxxxAxx

Laze out on lower body a lot

A
Deadlift 1x5
Bench Press 5x5
Inclined DB Bench Press 3x8
Bench dips weighted 3x10

B
Squat 2x3
SLDL 3x5
Calf Raises 3x12
GHR 4 x 10

C
Bench Press 1x5
Zercher Squat 3x5
Bent Over Row 3x10 (light)
Abs

How is this? I replace A chest excercises with OHP, Arnold Press and Lateral Raises, and OHP on C.

Basically is intensity & volume x3 a week.

All are sets across after a warmup.

Push
>warmup rotator cuff with y,w, t raises
>Press or Bench 3x3 85% 1RM
>Bench or Press 5x5 75%
>Incline DB Press or Chest Supported Dips 4x10
>Some chest isolation 4x10
>Train for 10k

Pull
>Squat 3x3 or Deadlift 2-3x3 85%
>Deadlift 5x5 50% or Squat 5x5 75%
>Barbell row 3x5 at 5RM or Neutral Grip Pull ups 4x10 with controlled form
>Face pulls 3x12 SS 3x8 in a different grip I don't know the name of
>Fat gripz hammer curls 4x10
>Train for 10k
4 days a week. I kind of want to switch to the Juggernaut Method since I'm getting to the point where I can't psyche myself up to do another compound after going hard on the first. If I'm really weak after my heavy deadlift I just do front squats instead of more hammies.

The 10k is for fun. After it's over I think I'll do prowler push/pulls instead.

AxBxCDx

A:
3x5 Squat
3x5 Bench Press
3x5 Reverse Grip Bench
3x10 Incline DB Bench
3x10 Cable Fly
3x10 Lying Tricep Extension

B:
2x5 Deadlift
3x5 Barbell Row
3x10 DB Row
3xFailure Pullups
3x10 Facepulls
3x10 DB Shrugs
3x10 DB Curls to Preacher Curls

C:
3x5 Squat
3x5 Overhead Press
3x10 DB Press
3x10 DB Lateral Raise
3x10 DB Front Raise
3x10 Lying Tricep Extension

D:
3xFailure Weighted Pullups
3xFailure Chinups
3x10 Lat Pulldowns
3x10 Facepulls
3x10 DB Shrugs
3x10 DB Curls
3x10 Hip Thrusts

Before each workout I run for 2 miles and stretch about 20 minutes. On off days I swim about about 3x250 meters

3xX Leg Press
3xX Leg Curl superset w/ Leg Raise
3xX Bb flat bench
3xX Bb bent over row
3xX Lat pull down
3xX Sholder press
3xX Rear delt fly superset w/ pec fly
3xX Side Lat raise superset w/ Db shrugs
3xX Cable tricep pull down
3xX Db curl

Where:
X=15 for 2 weeks
X=10 for 2 weeks
X= 5 for 2 weeks
Rest 1 week
Rinse
Repeat

Pls r8

Squat, OHP, weighted pullups 5x5

Deadlift, bench, db rows 5x5

That's it. Add arms or whatever I feel like doing that day.

Finally someone with something resembling a periodization, such a rare thing on Jow Forums

What job requires you to run 3 days a week

What job requires you to run 3 days a week

Help me out bros. I do SL 5x5 (3 months in) and always add some of the following accessories at the end:
-On back days I add lat pulldown in addition to rows
-Farmer walk
-Face pull
-Ab and oblique work (decline sit ups and cable woodchoppers)
-Shoulder work (grab a plate with 2 hands and move it around like a retard)
-Curls

The problem is that idk when and which of these to do, so I mostly fuck around with them semi random. So any advice for a more structured approach?

A
Squat 3x5
OHP 3x5
Deadlift 1x5 *
Chins 4xF
DB OHP 4x10 SS Lateral raises

B
Power cleans 3/3/3/2/1
Squat 3x5
Light BB rows 3x10
Bench Press 3x5
Chins 4xF
Incline DB press 4x10

C
Power Snatch 3/3/2/2/1
Light BB rows 3x10
Bench Press 3x5
Push press 5x3
Chins 4xF
Incline DB press 4x10

AxBxACx

*with deadlifts I do a tough stupid warm up. First I progress with power cleans like 4 incremental weight sets, continue with clean pulls 2-3 sets untill my deadlift working set, i.e. 4xPC, 2xCP, 2 DL (heavy PC's are singles while CP's 2-3 reps).

Rate pls I try to stick to a hybrid power+olympic lifting program.

Is PHUL good for a beginner?

A
Squat 3x5
OHP 3x5
Deadlift 1x5 *
Chins 4xF
DB OHP 4x10 SS Lateral raises

B
Power cleans 3/3/3/2/1
Squat 3x5
Light BB rows 3x10
Bench Press 3x5
Chins 4xF
Incline DB press 4x10

C
Power Snatch 3/3/2/2/1
Light BB rows 3x10
Bench Press 3x5
Push press 5x3
Chins 4xF
Incline DB press 4x10

AxBxACx

*with deadlifts I do a tough stupid warm up. First I progress with power cleans like 4 incremental weight sets, continue with clean pulls 2-3 sets untill my deadlift working set, i.e. 4xPC, 2xCP, 2 DL (heavy PC's are singles while CP's 2-3 reps).

Rate pls I try to stick to a hybrid power+olympic lifting program.

A
Squat 3x5
OHP 3x5
Deadlift 1x5 *
Chins 4xF
DB OHP 4x10 SS Lateral raises

B
Power cleans 3/3/3/2/1
Squat 3x5
Light BB rows 3x10
Bench Press 3x5
Chins 4xF
Incline DB press 4x10

C
Power Snatch 3/3/2/2/1
Light BB rows 3x10
Bench Press 3x5
Push press 5x3
Chins 4xF
Incline DB press 4x10

AxBxACx

*with deadlifts I do a tough stupid warm up. First I progress with power cleans like 4 incremental weight sets, continue with clean pulls 2-3 sets untill my deadlift working set, i.e. 4xPC, 2xCP, 2 DL (heavy PC's are singles while CP's 2-3 reps).

Rate pls I try to stick to a hybrid power+olympic lifting program.

Workout A
Bench: 3x5 heavy 3x10 volume
Squats: 3x5 heavy 2x15 volume
Weighted chin-ups: 3x5
Pendlay Rows: 3x12

Workout B
OHP: 3x5 heavy 3x10 volume
Deadlifts: 3x5
Weighted chin-ups: 3x5
Weighted dips: 3x15

Add in core to the end

Alternate A & B

A
Squat 3x5
OHP 3x5
Deadlift 1x5 *
Chins 4xF
DB OHP 4x10 SS Lateral raises

B
Power cleans 3/3/3/2/1
Squat 3x5
Light BB rows 3x10
Bench Press 3x5
Chins 4xF
Incline DB press 4x10

C
Power Snatch 3/3/2/2/1
Light BB rows 3x10
Bench Press 3x5
Push press 5x3
Chins 4xF
Incline DB press 4x10

AxBxACx

*with deadlifts I do a tough stupid warm up. First I progress with power cleans like 4 incremental weight sets, continue with clean pulls 2-3 sets untill my deadlift working set, i.e. 4xPC, 2xCP, 2 DL (heavy PC's are singles while CP's 2-3 reps).

Rate pls I try to stick to a hybrid power+olympic lifting program.

Im doing a similiar routine but also do 3x5 with 85% + 3x10 with 60-70% for the same muscle groups (bench,ohp,rowing) for muscle growth. Works pretty good for me

3x5 with 85% + 3x10 with 60-70% for the same muscle groups (bench,ohp,rowing) for muscle growth. Works pretty good for me

It would take me like 30 minutes for that workout each day.
Leg day about 20 minutes

Haven't started doing it, so I need some opinions on this

SxHxSxx

S - Strength 90% working weight
>Squat 5x5
>Weighted Pull-ups 5x5
>Bench Press 5x5
>OHP 5x5
>Deadlift 5x5

H - Hypertrophy 50% working weight
>3xTriple super set of : Leg Press, Stiff DL, Calfs - 12 reps each
>Hip Thrust 2x15
>3xTriple super set of: Pull-ups, Cable Pulldown, Cable Rows - 12 reps each
>Shrugs 2x15
>3xTriple super set of: Flat DB bench press, Incline DB bp, DB fly - 12 reps each
>Cable Cross 2x15
>3xTriple super set of: DB OHP, Front raises, Lying reverse fly - 12 reps each
>Face Pulls 2x15
>3xSuper set of: Triceps Extension, DB curl - 12 reps each
>2xSuper set of: Cable Rope Triceps Pushdown, Cable curl - 12 reps each

Kiss goodbye to your central nervous system after a week

So how would you combine both strength training and hypertrophy correctly? a bro split?

Day One - Seven

>pick a compound movement I like
>go to gym, work up to a max/PR
>sometimes it’s a periodized rep max
>some movements it’s always a 1RM
>consistently PR
>no accessories
>train every day with zero discipline
>autoregulate recovery
>caloric surplus

Took me a while to take this pill but I’m glad I did. Haven fun routinelets

i'm running a slightly modified SS, will it still do the same thing?

*posts 7 day split with 5x15 rep scheme*

I'd have to say military

Attached: 1204.jpg (758x802, 72K)

----ROUTINE----
monday
Ceps and 4arms (at home):
>incline curls
>heavy alternating bicep curls
>bicep curls
>hammer curls
>arnold curls with hammer form
>reverse wrist curls

tuesday
Chest and tris:
>db incline
>barbell bench
>skullcrushers
>decline cable-flys zyzz style

wednesday
Cardio and abs (in the woods):
>running
>burpees
>hanging leg raises
>crunches
>killing niggers

thursday
Back, biceps and legs:
>pullups
>straight-arm pulldowns
>deadlifting
>bent-over rows
>squat
>heavy barbell curling
>dumbbell shrugs

friday
Shoulders (at home):
>reverse-flys
>shoulder press
>side-lateral raises
>front raises

saturday
Cardio and abs again.

sunday
rest

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

>not doing GVT with a 4:0:1 tempo
>thinking you will make it
pathetic

Meant to write after a few weeks. You could try alternating weeks lik sxhxsxx hxsxhxx if you want to keep your scheme.

Or go for pplpplx with a boring but big routine or lift heavy on your first three days and do lightweight wih higher
reps on the remaining

Ok so this is my variation of 5/3/1 BBB

A
Bench 5/3/1
OHP 5x10
Lateral Raise 3x12
Front Raise 3x12
B
Deadlift 5/3/1
Squat 5x10
Face Pulls 3x12
Hammer Curls 5x10
Incline Curls 5x10
Ab exercises
C
OHP 5/3/1
Bench Press 5x10
Incline DB Press 3x12
Dips 3xAMRAP
Cable Crossovers 5x10
D
Squat 5/3/1
Deadlift 5x10
Shrugs 5x15
DB Curls 5x10
Preacher Curls 5x10
Ab exercises

ABCDxx

Why so much movements on lower days? Also, the bulk of your back volume is just facepulls and curls.

Sun-Sat
One arm chin ups and planche plushups
I need to train legs again

You're gonna snap your shit without back work

Maybe someone can r8 my routine, because I'm pretty new to this
ABCABCx
A: 5x5 Curls and 5x5 Squats
B: 5x5 OHP, 10x5 weighted sit ups, and 100 leg raises
C: 10x10 Weighted push ups, 5x5 dumbbell flyes
Am I missing anything, and how bad did I screw up?

Get some hamstring work done bruh or your knees will fall apart

Well, genetically my lower body is much stronger.
Oh yeah, I forgot, because I was writing it down from memory. DB Rows and Pullups.

What exercise works out your hamstrings, I thought squats covered that, but apparently not?

A
Bench 3x5
Squat 3x5
Ohp 4x10
Rows 4x6
Curls, dips 3x12

B
Deadlift 1x5
Ohp 3x5
Incline dumbell bench press 3x12
Weighted Pull-ups 4xf
Curls, dips 3x12

Alternate

Attached: IMG_20190816_212656.jpg (453x455, 87K)

push

bench 3x5
ohp 3x5
bench 3x10
ohp 3x10
if im in the mood for it: decline bench db 3x5
isolation for triceps and delts

pull

chinups/pullups alternating
pendlay rows 3x10
db rows 3x5
isolation for biceps

legs/rest
deadlift 5x5
squats 3x5
abs
forearms

pplpplx

>going to the gym to do 12 sets

rn I'm following the Royal Marines recommended training for people who are undergoing there course. There's more to it than just this page that I've printed.
royalnavy.mod.uk/-/media/careers-section-redesign/get-fit-to-join/rm-get-fit-to-join/4857_gftj_preprmc_fitness_plan_pdf_v1.pdf

Attached: Screenshot_1.png (887x608, 154K)

Could anyone recommend me a good PPL or a upper/lower routine with strength and hyperthropy days?

any job in France.

Fullbody workout 6x a week.
Alternating between:
->Squat, Bench, Row, Forearms
And
->Deadlift, OHP, Vertical Pull, Arms
That's the most basic form of my routine.

Attached: 1565797852436.jpg (751x719, 91K)

I like this. I'd add facepulls on the curls, dips though so it becomes a nice balanced giant set

Squats and deadlifts leave a shitty zone undeveloped. an old old old tripfag blew his knee out sprinting because he did not know this. do hamstring curls

These threads really should double as /cbt/, what's the point of seeing routines without seeing the bodies that perform them?

Attached: 15304994762.jpg (309x398, 35K)

Opinions please.

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

started this one, bretty fun so far. not sure if it's possible to run it AxBxCxDx though or ABCDx

Attached: lvysaur routine hip thrusts.png (821x1117, 77K)

Lifting 4x a week and training 6x a week for triathlons. Following Smolov Jr squat

Sun:
Long bike ride, lift
Mon:
swim, 1 hr bike
Tues: track workout running, lift
Wed: Swim, lift, easy bike
Thurs: run
Fri: Swim, lift
Sat: Bike + run, or rest depending on week

Lifitng:
Day 1:
6x6 squat
4x20 walking lunges
4x8 DL
4xmax pull up
Face pulls, abs, stretching

Day 2:
7x5 squat
5x5, 1x3, 1x1 OHP
4x8 incline bench
4x8 cable flys
face pulls, pull ups, abs, stretching

Day 3:
8x4 squat
5x3 DL
5x5, 3x8 bb row
4x8 db row
face pulls, pull ups, abs, stretching

Day 4:
10x3 squat
5x5, 1 AMRAP bench
5x5 cleans
4x10 cable flies
face pulls, pull ups, abs, stretching

PPL 6x a week

Push:
Bench 5x5
OHP 3x5
Dips 3x6-8
Flies 3x8-10 (dropset)
Arnold Press 4x5
Lateral Raises 3x 8-12 (dropset)
Tricep Pushdowns 3x8-12 (dropset)
Kickbacks 3 x 8-12 (dropset)

Pull:
Deadlift 4x3
Low Row 4x5
Pullups 3xF
Lat Pulldown 3x8-12
Concentration Curls 3 x8 -12 (dropset)
Preacher Curls 3x8-12 (dropset)
Hammer Curls 3 x 8-12 (doprset)
Heavy Shrugs 2x10

Legs:
Front/Back Squats 5x5 (switched every other workout)
Romanian Deadlifts 4x5
Leg Ext 4x20
Leg Curls 3x 10-15
Calf Raises 2x10

Why do back exercises on your push day and squats on your pull day? Seems odd to me.

I should've mentioned I have a shitty homegym, and I only have a pair of adjustable weight dumbbells...

I forgot to mention that i warmup with facepulls but i like your idea more, brah

basically bastardized 4 (3) days texas method.

Attached: Bastardized 4day texas method.jpg (602x180, 27K)

Antagonist training 6-days per week

Day 1: Horizontal pressing and rowing
Bench Press: 3x5, 1x5+
Dumbbell One-arm Row: 4x8
Incline Dumbbell Press: 4x6-10
Cable Seated Row: 3x8-12
Pec Deck: 3x10-15
Reverse Pec Deck: 3x10-15

Day 2: Legs
Barbell High Squat: 3x5, 1x5+
Barbell Romanian Deadlift: 4x6
Barbell Hip Thrust: 3x8
One-legged Leg Press: 3x12
Lying Leg Curl: 3x12
Standing Calf Raise: 5x12

Day 3: Vertical pressing and pullups
Barbell Standing Overhead Press:3x8, 1x8+
Pullups: 3x8, 1x8+
Upright Row: 3x10
Single-arm Lat Pulldown: 3x10
Cable Side Lateral Raise: 4x12
Cable Face Pull: 4x12

Day 4: Rest

Day 5: Rows and Horizontal Pressing
Barbell Row: 3x5, 1x5+
Dumbbell Bench Press: 4x6-10
One-arm Seated Cable Row: 3x8
Dumbbell Incline Press: 3x6-10
Dumbbell Reverse Flyes: 3x12
Dumbbell Flyes: 3x12

Day 6: Legs
Barbell Deadlift: 3x5, 1x5+
Leg Press: 4x8
Lying Leg Curl: 3x15
Leg Extensions: 3x15
Cable Pull-through: 4x12
Standing Calf Raise: 5x20

Day 7: Pullups and Vertical Pressing
Weigted Pullups: 3x5, 1x5+
Seated Dumbbell Overhead Press: 4x8
Underhand Lat Pulldown: 3x10
Cable Upright Row: 3x10
Cable Face Pull: 4x15
Cable Lateral Raise: 4x15

Rest and repeat

Sprinkle in ab and arm accessories as desired

5/3/1 with a BBB variation and a couple extra accesories.

Day 1
Bench 5/3/1
Ohp 5 x 10 at 60%
Superset with 5 x 10 barbell rows at 60%
Ez bar curls 4x10
Cable tricep push down 5x10
Lateral raise 2x12
Facepulls 2x12

Day 2
Deadlift 5/3/1
Squats 5x10 at 60%
Forearm ez bar curl 4x10
Lateral raise 2x12
Facepulla 2x12
Abs

Day 3
Ohp 5/3/1
Bench 5x10 at 60%
Superset with 5x10 of pullups or chin or neutral..whatever i feel like
Ez bar curls 4x10
Tricep pushdown 5x10
Lateral raise 2x12
Facwpulla 2x12

Day 4
Squats 5/3/1
Deadlift 5x10 at 60%
Forearm ez bar curls
Lateral raiae 2x12
Facepulls 2x12
Abs

I tried to incorporate dr. Mike israelt (sp) and trying to get in the right number of sets for muscle groups beyond the normal compounds..from his hypertophy research. Biceps need a ton and can be done everyday. Rear and side delts every day as well.

I just finished first cycle. About to up the lower body 10lbs and upper by 5 to do my 2nd month.

I skip abs alot :/
Started doing the 2 minute baby shark ab workout with my kids almost every day though!

Madcow 5x5, but swap out bench for GVT 10x10 bench, superset with db side lateral raises 10x10

I can definetly tell my shoulders and chest have grown in the 3 weeks I've been doing this

Attached: 1505628024267.jpg (1175x880, 572K)

10 sets of lat raises? Must be really light?

Doing a strength variation rn which has worked pretty well so far.
Very simple routine
2 compounds per body part, Martial arts and some core work. Example v
>Shoulders
>Barbell ohp 4xmax with 80% orm
>Arnold press 5x8 with a bit less than half of bb ohp in each hand
>30 active minutes heavy bag, 10 rounds 3 minutes, 1 minute rest.
>Hyper extensions 3x30
>Leg raises 3x20
>Side bends 2x15 per side.

I increase the weight on the first compound whenever I can do more than 10 reps for at least 1 set
After going through all of them
Back-chest-shoulders-legs-deadlift
I do powerclean and press 4x5 then a 1 hour heavy bag routine

wake up in the morning with a smile saying how great the day is gonna be

6kg for now, GVT suggests you do ~60% of your 1RM as working weight, but I can do 10kgs comfortably for 5x5 so I went with 6kg, occasionally up to 8kg if I ate a lot the day before.
I do slow reps fully stretched out arms, thumbs pointing down btw

90 days into finally getting fit again. 6'3", 265lbs starting weight. This is a program to get used to the bar and prep to getting the bar on my shoulders.

Day 1:
Bench Press 3x8
Seated dumbbell shoulder press 4x8
Incline bench 5x5
30 Pushups
30 minutes uphill treadmill running

Day 2;
Sumo KB deadlift 3x8 with 52lb bell
Barbell Rows 5x8
5x5 pullups
Cable row 3x10
Uphill treadmill hike 30 mins

Day 3;
Goblet squats 3x8 50 lbs
Leg curl/extension super set 3x10
Wall sits 3x30 seconds 1 60 second
45 minutes exercise bike high resistance

Day 4; Conditioning, can do anything I want not weight related. Usually doing circuits, this week it was
Bear crawls, 60 second circuits x3
3x60 flutter kicks
3x8 Burpees
2 minutes jacobs ladder x3.

I’m very new to working out so I don’t really know names.
5x a week
>15 min Jog
>20 mins yoga and stretching
A Day
>Bench Press 10x3
>Variety of Armbell workouts 20x3
>Squats 175lbs 10x3
>Barbell 80lbs lunges 10x2
>Crunches 20x3
>15 min Jog
B Day
>15 Min Jog
>20 mins Yoga and stretching
>Tricep Curls 15x3
>Shoulder Press 15x3
>Lateral Press 15x3
>Chest Press 20x3
>Arm Curls 20x3
>Leg Curls 20x3
>Leg Press 20x3
>Leg Extensions 20x3
>Supported Dips 8x3
>Supported Chin-ups 8x3
>Supported Pull Ups 8x3
>15 min Jog

How’s my routine? Would love some advice. Also how much stretching and yoga should I do if I wanna be able to put my legs behind my head?

Attached: 79113441-32BC-4379-BEE2-33215DF73383.jpg (640x634, 72K)

yeah but I prefer arworkoutroutine.com's upper lower routine

I alternate arnold split and my own strength routine every 4 weeks
day 1 chest and back
day 2 shoulders and arms
day 3 legs and lower back
day 4 chest and back
day 5 shoulders and arms
day 6 legs and lower back
day 7 rest
3-4 sets of 10 reps for each workout. This is obviously a volume routine but again I alternate between this and a customized strength routine of my own.

Workout A:
Push
Bench press 4x10-5

Ohp 4x10-6

Close bench(tri) 4x10

Dips 4x10

Workout B:
Pull-

Bent over row 3x10

(under hand Bent over row 3x10-5)

Dumbell curls 3x10-5

Hammer curls 3x10-5

Workout C: leg
Squats 4x10
Lunges 3x20
Calves raises 4x20

autistic and shitty

retarded

bumping this

mon wed fri
clean and jerk then press it onto shoulders followed by 5 squats x4
bent over rows 5x4
bench 5x4
ohp 5x4
deadlift 5x2

tue wed
elbows in pushups 10x3
bicycle crunches 30x3
pullups 5x3
situps 10x3
chinups 5x3
jumping squats 5x3

er'day
lateral raises 10x2
oblique crunches 10x2
leg raises + pulse up 10x2
suitcase carry 100s each arm
then 80s
then 60
then 40
then 20

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Based

my legs are disproportionately large b/c good genetics and my daily walks to and from classes maintain them, so im not doing legs. im currently doing a ppl without legs until my upper body catches up. is there a better routine or should i only be working my upper body 4 times a week (twice for each type of lift)? if there isnt a better routine are there any muscles i should work on during the three days? also is cardio on the rowing machine good or should i be giving the muscles a rest?

You're not maintaining anything but calves from walking. Better to squat once a week than do nothing unless you're lean and full T-Rex mode. If you're fat your legs are surprisingly not as large as you think they are.

This looks interesting can someone r8 this?

I've never squatted in my life, I deadlifted for the 1st time a couple weeks ago and pulled pl8+25 (not much but proportionally better than my 25lb bench). I must have good enough genetics that running hills and 5ks and walking 39 mins a day with a backpack keeps my legs looking like this. again, my lower body is nothing special but it's disproportionately larger than my upper body.

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Every workout day: Abs/warmup
dynamic stretching for that day's muscle group
Medicine ball superset: 2 sets of 10-15 each
>V-ups
>Sit ups
>Russian Twist
Alternate with rotator cuff physiotherapy
Hanging knee raises 2/3X10
Hanging leg raises 2/3X10
Standing ab rollout 2/3X10
Sprinkle in additional parts for desired effect

Wednesday: Back and chest
First set with a new muscle group is always an extra set of 20 with minimal weight
Lower back:
>Power cleans 3X15

Mid/upper back:
>T-bar row 3X15
>Seated cable row 3X15
>Cable lat pulldowns 3X15
>Plyo between sets: assisted pull-ups(explode into pull, reach up with one hand) X10/failure

Chest:
>Cable crosses(High then mid then low) 3X15
>Bench press 3X15
>Incline bench press/Champagne press 3X15
>Plyo: Clapping pushups X10/failure

Thursday: ARMSU

Triceps:
>Standing tricep press 3X15
>Close-grip bench press 3X15
>Rope grip tricep cable extensions 3X15
>Plyo: Diamond clapping pushups X10/failure

Biceps:
>Standing hammer curl 3X15
>Drag curls 3X15
>Arnold curls 3X15
>Plyo: Currently searching rn, might do assisted pull-ups from Wednesday

Forearms:
>Reverse grip preacher curl 3X15
>Wrist curl 3X15
>Reverse wrist curl 3X15
>Plyo: Plank jacks on knuckles

Saturday: Leg day

Quads:
>Front squat 3X15
>Squat 3X15
>Leg press 3X15
>Plyo: Squat jumps

Hamstrings:
>Bulgarian split squats 3X15
>Wide stance good mornings 3X15
>Glute-ham raises 3X15
>Plyo: Jump lunges

Calves:
>Seated calf raise 2X30(10 reps regular, 10 heels out, 10 heels in)
>Plyo: lol

Sunday: Shoulders/Traps

Shoulder hell:
>DB front raises 3X15
>Arnold press 3X15
>Incline side lateral raise 3X15
>Face pulls 3X15
>Plyo: Push Press

Traps:
>Zercher Shrugs 3X15
>DB Shrugs 3X15
>Plyo: straight-arm-pulsing at shoulder level 15 seconds(palms up, palms forward, palms down, palms backward)

>End of every workout: two 5-minute rounds on the heavy bag

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Don't do Russian twists unless you want to snap your shit up.

Really? Aight senpai. Got any recommendations for obliques?