It's based on greyskull but with higher reps and more machine based then compound weights.
Day A
Flat barbell bench press
>1 set 20 reps warmup
>5 sets 10 reps going up 10kg every time
Seated cable row
>5 sets 10 reps going up 20kg starting from 40kg
Seated barbell squats
>5 sets 10 reps
Barbell curl
>5 sets 20 reps
Dumbbell overhead triceps extension
>5 sets 20 reps
Day B
Overhead press
>5 sets 10 reps
Lat pulldown
>5 sets 10 reps
Standing calf raise machine
>5 sets 10 reps
Leg press(not incline)
>5 sets 10 reps
Leg extension machine
>5 sets 10 reps
Monday and Friday is day A
Wednesday is day B
Please give advice, am I doing enough for shoulders or do I need more? Is this workout plan shit?
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>Afraid of squats and deadlifts
>Not afraid of flat bench
Do flat bench with dumbbells.
WTF is a seated barbell squat?
Replace leg press and leg extension with Bulgarian split squats.
And do more reps of standing calf raise. Need to do lots of reps for your calves to even notice in the midst of carrying your fat ass around all day.
>seated barbell squat?
box squat? that might be the name, but it's a box squat while holding dumbbells
I've done flat bench before and I can manage it on my own but I'm afraid of deadlifts and squats because I'm specifically scared of fricking up my knees/back
>Bulgarian split squats
that would literally break my knees in half, I am very fat
Greyskull is a shit program. What you conceived of is already better than it. It looks like a decent program. However
>>5 sets 10 reps going up 10kg every time
I'd just figure out what weight you need to do 8 reps as to failure and then do 3-4 sets of that. When you get up to 12 reps/set, increase the weight. Or just do 5x5 for the compounds and increase weight regularly. You can do 5x5 on
>Flat barbell bench press
>Seated barbell squats
>Seated cable row
>Overhead press
>Lat pulldown
But stick to 3-4 x8-12 on
>Barbell curl
>Dumbbell overhead triceps extension
>Leg press(not incline)
>Leg extension machine
As for
>Standing calf raise machine
You should be doing something like 2-4 sets of 15-20 reps for that. Calf raises are one of those muscles that it's impossible to do not do a lot of volume with.
>Seated barbell squats
You can do front squats instead. They're a little safer and it helps you stay up right. Plus the weight is in front of you so it's easier to control under failure.
>Monday and Friday is day A
>Wednesday is day B
The idea of the alternating program is like Reggie Park's beginner program.
>https://fitnessvolt.com/5790/reg-parks-beginner-workout-routine/
But he alternated in the following way
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A
You start the squat seated and you begin with the positive. It's a way of doing half-squats.
Thanks for the advice, if the gym I'm going to has safeties on the squat rack, or a squat rack at all I might do that, but if they don't are seated squats a good replacement? Also does this program make up for skipping out on deadlifts?
Squat and deadlift you fat moron. You're skipping out on the two best exercises you could be doing.
But it's scary and I'm very uncoordinated and I've never been to a single gym that actually had safety bars for squats.
This attitude is why you're a failure. Just use the bar until you feel comfortable.
But what if I slip a disc or tear a knee? That would make it impossible to work out for months and might lead to a permanent disability, not to mention that it would be embarrassing.
>But what if I slip a disc or tear a knee?
Are you seriously going to let yourself be held back by what ifs? What if this, what if that, christ you sound like a major homosexual. The only people that injure themselves at the gym are dipshits doing things they shouldn't. You won't hurt yourself, you're just giving yourself excuses. Go fricking squat. Being able to trivially stand up from crouching/sitting is a great feeling as you get older and see other people getting fat and falling apart.
I tore a knee slipping on ice and it was a shitty experience and it took years for me to trust my right leg again, I think it lead to me developing some phobia for my joins snapping and failing me.
Everyone says that SS sucks and that low reps are not good though.
I've literally never seen this machine anywhere before
As long as you make sure to never squat more than you're comfortable with you'll be fine.
do I just start with the bar or what?
also can I replace deadlifts?
>everyone says ss sucks
yes a bunch of 140 lbs DYELS have interesting opinions. it's the main program in the wiki for a reason.
>I've literally never seen this machine anywhere before
Every gym I have ever been in has one, even my poor ass high school put one in their weight room. Idk maybe a Smith machine for squats then. You don’t get the same range of motion at all but it could be like training wheels until you are comfortable
Do the world a favor and die in a fire. Wtf.
Very unkind
Why SS? What makes it better then greyskull or this dumb program I threw together?
well if you do SS for 5 months, you can do something like: squat from 40kg to 120kg, bench from 30 kg to 90 kg, etc... when you do what you wrote your strength gains would be like 1/3 of that... 5 sets of 10 with bench? thats almost like cardio, frick... at least do 5x5 friday with the biggest weight and add each time and during monday do your shitty cardio session
just do SS and read the sticky you fat fricking moron, no novice ever needs to do a split or anything over 6 reps.
If you cant physically do squats, do hacksquats. Picrel, except you know put some fricking weights on it.
>afraid of squats
Squats (even bodyweight squats) give the easiest gains possible regardless of sex and genetics. This is the highest tier of NGMI possible.
My heels refuse to touch the ground when I do unweighted squats.
Pretty sure it's an ankle thing. How do I increase flexibility down there?
Bench ankle stretches?
Foot massages?