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  1. 1 year ago
    Anonymous

    Skullcrushers beat Tricep extension
    Pullovers are great for the feel at least.

    • 1 year ago
      Anonymous

      My two favorite lifts and three favorite digits.

  2. 1 year ago
    Anonymous

    Ye... Imma gonna keep my deadlifts heavy but at three reps after the back crack a few weels ago.

    • 1 year ago
      Anonymous

      What

  3. 1 year ago
    Anonymous

    >no nordic curls, ring dips, or calf raises
    NGMI

    • 1 year ago
      Anonymous

      >no pull ups
      discarded

      >zero back or bicep movements

      enjoy your sloppy physique

      >no side delts
      nice fridge fizeek

      >no rows
      >no upper/lower chest work
      >no rear delt work
      >no forearm work
      >no calf work
      >deadlifts
      >leg extensions when you have squats already
      oh yeah, also hope you aren't that guy who only raises his legs and not his pelvis during leg raises

      >add rows, dips, side raises on B
      >add calves on A
      >Alternate between squad/rdl and deadlift/hack squad for less strain on the spine
      Anything else? I dont like the ham curls/leg extensions tbh

      • 1 year ago
        Anonymous

        I forgot, probably better to replace chin ups with pull ups?
        Also not OP btw

      • 1 year ago
        Anonymous

        Want my upper/lower split?

        Reps x Sets

        Day 1: Bench/Shoulder/Arms
        Bench press: Reps and sets follows separate % program
        Upright Rows 8-15x3
        Lateral raises 8-12x3-6
        Facepulls 8-15x3-6
        ( Barbell curls 6-15x4-6
        Skullcrushers 6-15x4-6 ) partially superset

        Day 2: Deadlift, back and legs
        Deadlift 4-6x3-5
        Front squats 6-10x3-5
        Pendlay rows 8-12x3
        Leg Press 8-12x3
        P.F Pullups 8-12x3
        Hanging leg raises 6-12x5

        Day 3: Bench variation/Shoulders/Arms
        CGB or wide: 6-12x3-6
        Upright Rows 8-15x3
        Lateral raises 8-12x3-6
        Facepulls 8-15x3-6
        ( Barbell curls 6-15x4-6
        Skullcrushers 6-15x4-6 ) partially superset

        Day 4: Squat and back
        High bar squat 5-8x3-5
        Romanian deadlift 6-10x3-5
        Pendlay rows 8-12x3
        Leg Press 8-12x3-5
        P.F Pullups 8-12x3
        Hanging leg raises 6-12x5

        Day 5: OHP/Shoulders/Arms
        Barbell OHP 4-6x3
        Upright rows 8-15x3-6
        Facepulls 10-15x3-6
        (Tri.pushdown 10-15x3-6
        Cable curls 10-15x3-6
        Cable lateral raise 10-15x3-6) Partially superset

        You will see that this isn't upper/lower strictly because I do back with legs. It's low priority for me, and I changed it because I like having my back completely fresh when doing squat/diddly and variations. So far avoiding tendonitis in my biceps from being worked directly or indirectly 5 times a week kek.
        Volume and rep ranges is all over the place to allow for some periodization and double progression.
        U/L/X/U/L/U/x repeat

  4. 1 year ago
    Anonymous

    >no pull ups
    discarded

  5. 1 year ago
    Anonymous

    You aren’t going heavy enough on the compounds if you can do this program. 10 reps for squats and OHP? The frick?

    • 1 year ago
      Anonymous

      Deadlift and squat in the same day as well? You're not going heavy enough on either of them.

    • 1 year ago
      Anonymous

      You aren't doing enough cardio if you can't do 10 reps. 10 rep squats and OHP is fine.

  6. 1 year ago
    Anonymous

    Looks solid to me.

  7. 1 year ago
    Anonymous

    Let me quess, you need more?

    • 1 year ago
      Anonymous

      Plastic rings are an abomination. Get wood or metal ones instead

  8. 1 year ago
    Anonymous

    >12 sets of deadlift per week
    frick no
    you only need one deadlift set per week.

    • 1 year ago
      Anonymous

      quick maths

  9. 1 year ago
    Anonymous

    >zero back or bicep movements

    enjoy your sloppy physique

  10. 1 year ago
    Anonymous

    No curls=Not making it

    • 1 year ago
      Anonymous

      He has curls superset with triceps extensions

  11. 1 year ago
    Anonymous

    >no side delts
    nice fridge fizeek

  12. 1 year ago
    Anonymous

    >no rows
    smolback moment

  13. 1 year ago
    Anonymous

    >no lateral raises
    >only doing 2 day Upperbody
    >isolating legs

  14. 1 year ago
    Anonymous

    >no rows
    >no upper/lower chest work
    >no rear delt work
    >no forearm work
    >no calf work
    >deadlifts
    >leg extensions when you have squats already
    oh yeah, also hope you aren't that guy who only raises his legs and not his pelvis during leg raises

  15. 1 year ago
    Anonymous

    >dedicated legday
    just fricking lol

    • 1 year ago
      Anonymous

      He clearly has 1 ab exercise in there

  16. 1 year ago
    Anonymous

    Here you go.
    Take notes, newbies.

  17. 1 year ago
    Anonymous

    Just run 5/3/1 bbb if you want a version of this that'll actually get you results

  18. 1 year ago
    Anonymous

    Dogshit. You're a DYEL lifting babyweight, guaranteed.

  19. 1 year ago
    Anonymous

    What a moronic rep scheme.

  20. 1 year ago
    Anonymous

    >2 dimensional shoulders
    >not enough leg & back work

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