I get home at 1815 ish and I’m fricking exhausted.
I’m doing boring but big which is
Push pull rest push pull rest rest
Can’t even get a full week of working out in because after work I just want to eat and sleep.
Saturday and Sunday is achievable ofcourse but mon-fri I’m fricking wrecked
Recommend me a routine
Picrel is a dumb slag I matched on tinder
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dubs and op dies RIGHT NOW
Frick off homosexual dubs means you’ll die alone
Lmfao you BTFO’d that dumb moron
dubs says i kill you in your sleep tonight. lets go.
>blindly guessing on digits when you have no idea how its actually done
Stop
>actually caring
I really don't care, Black person.
Witnessed
Digits and everyone except OP and his troony gf die alone.
PLEASE
bred
where is legs
squat
bench
row
Probably not a great routine by fits standards but I do this throughout the week. AxBxCxx
Bb squat 3x8
Bb ohp 3x8
Lat pulldown 3x10
Chest fly 3x10
Shrug 3x10
Bb lunge 3x10
Bb bench 3x8
Bb row 3x8
Tricep pushdown 3x10
Bb curls 3x10
Power clean 3x5
Db bench 3x10
Db row 3x10
Dips 3x10
Pullups 3x8
Then end with a quick 2km row.
Takes about an hour to do including the row.
if I get dubs you ask her out
other than that, work out in the morning, it works for me.
You gotta work out before work or you're never gonna. Coffee is now your best friend. The question remains though: is it good for you?
b***h i work a manual labor job from 7:30-5:30, come home help my wife with dinner and the kids night routine. They in bed by 8pm (ha i wish) then workout been doing something like pic related + add kettlebell shit and abs. Kids get out of bed and blow a set it doesn't count. I'll take a night off anytime i want if my wife's down for sex.
I'm 39 no excuses
Forgot pic. This easy enough dude it takes like an hour, get bored add or change shit but you probably blow an hour on your phone anyway just do this instead
Will this routine be fine if i cant do pull/chinups?
You can work up to them, either with the support of a resistance band or by just limiting the exercise to the negative at first by giving yourself a boost up and trying to come down as slow as possible.
No, I mean I only have home gym shit and can't do them with my current living situation. Anything else to substitute?
Pls sir.
Yeah, there is a dumbbell drill that hits the lats but I don't know it's name
>be on bench
>hold single dumbbell over chest
>move it over your head
>bring it back to chest
Dumbbell Pullover?
>10 hour shift
Youre the biggest moron in the room right now.
>working more now so i can stop working earlier is a bad idea
Ok dude. You're the littlest moron in every room you're ever in.
>littlest moron
You mean smallest. Quite ironic post actually by doubling down on your intelligence. But your work ethic is good and thats all that really counts
Get a better job moron. This aint the 1800s where people worked 14 hours lol
Train your fricking legs
Who tf is named Ruth? homie you're getting catfished by a Nigerian.
>no ruth
Damn. Thats ruthless
Underated comment
Carlos you sonofabitch
I would absolutely destroy his bussy and I don't care who knows it
If you work 9-5 then go to the gym before work
I work M-F 7-5
M Bench, OHP 5x5 Leg Press 5x15
T Curls, Tri pushdowns Leg ext, curls
W Run 5k
Th Repeat
F Rep
Sat Tennis
Sunday Run 5k
Do some full body stuff 3 times a week.
if not 1/2/3/4 yet then a KB or dual KB stuff, if more than 1/2/3/4 then a barbell.
For the BB it's simple, diddly+press.
For the KBs you can do more stuff, like Dan John's ABC, C&J/C&P, swings+TGU, snatches+bent presses.
Of course that's more strength orienteded than hypertrophy oriented and very minimalist but if you want to be done in under 40 minutes it's the way to go.
Alternatively you can waste your time doing dumbbell meme shit and not recovering properly and injuring yourself because you're too tired.
And yeah, make it part of your morning routine.
Used to do building the monolith 3x a week and while it’s super intense and effective, the workouts are just way too long to be practical doing mon-fri 9-5
Seriously considering waking up at 4:30 am and getting my workouts in then
>the workouts are just way too long to be practical doing mon-fri
That's literally what minimalist routines with 2 exercises you do for 3x8 with 3 minutes of rest between each sets are for. 2 hours per week at most (3x40 minutes)
So did the anon ever frick this bird? He was spamming her in about every thread on the same day.
>ISTizens having sex
a hearty chuckle from me my friend
>tfw no scottish bunnygirl to sit on my face.
Lift before your 9-5 if you have a desk job.
I used to wake up 5:30, fasted lift till 7:30, sauna, steam room shower till 8:30 then show up at work at 9. Waking was really hard, but once I got out of bed my day was so fulfilling.
>9-5
they call it 9 to 5 because once the woman gets home and takes off her makeup she goes from a 9 to a 5
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