ITT we shit on routines

> hey I'm looking for a program that makes me fatigued and gives me small arms

*PPL* : > Hold my beer

  1. 4 months ago
    Anonymous

    her routine is just HWD squats til failure

  2. 4 months ago
    Anonymous

    Post body

  3. 4 months ago
    Anonymous

    Whats the best routine for arms?

    • 4 months ago
      Anonymous

      PPL

    • 4 months ago
      Anonymous

      Zercher Exercises

      • 4 months ago
        Anonymous

        Are you serious?

        • 4 months ago
          Anonymous

          They toughen up your forearms and exercise a huge part of your body

          • 4 months ago
            Anonymous

            Post body

    • 4 months ago
      Anonymous

      anything with curls, skullcrushers, dips, and pull-ups

    • 4 months ago
      Anonymous

      Do the 70s bodybuilding split of chest+back, shoulders+arms, and legs. Arms recover easily and it lets you go ham on them instead of them being tired at the end of a push or pull day

      • 4 months ago
        Anonymous

        How do you work chest or back without using your arms
        How do you work shoulders or arms without using chest or back
        How do you work legs without using back

    • 4 months ago
      Anonymous

      Heavy conventional compound movements + basic arm isolation work

  4. 4 months ago
    Anonymous

    >female
    >at the gym
    >not on her phone

  5. 4 months ago
    Anonymous

    >thinking the way you organize your routine will determine what your physique will look like more than genetics
    Have fun with those newbie gains

  6. 4 months ago
    Anonymous

    Rate my routine:
    A:
    Squat 3x5
    Bench 3x5
    Chin ups 3x5
    Seated row 3x8
    Tricep pulldowns 3x10

    B:
    Squat 3x5
    OHP 3x5
    Dips 3x5
    Lat pulldowns 3x8
    Bicep curls 3x10

    Alternate every other day with a rest day inbetween

    • 4 months ago
      Anonymous

      Cringe cuz no diddy lift

  7. 4 months ago
    Anonymous

    oh shit you wanna laugh at a routine, you can roast mine

    Exercise Routine

    Monday
    Warmup/Stretch
    Climbing 1 hour
    Focus on max V level problems

    Tuesday
    Run the lake -4.5 miles

    Wednesday
    Cycling 20-30 miles

    Thursday
    Warmup/Stretch
    Pushups 4x10
    Row 4x8
    Neutral grip Pullup 3x descending pyramid
    Incline dumbell press (should change to dips) 3x10-12 slow negatives
    Climbing 30 minutes: lower v level with focus on slow movements, time under tension.
    Lateral raises 3x12 with slow eccentric/concentric
    Ab wheel 4x8

    Friday
    Rest

    Saturday
    Stretch/Warmup
    45 minutes climbing: volume work, trying to climb lots of holds with good form
    Pushups 4x10
    Row 4x8
    Pull/chin up 3x descending pyramid
    Incline db bench 3x10
    Box jumps 5x5
    Hanging leg raise 3x8

    Sunday
    Free day: 2-4 hour cycling or ruck

  8. 4 months ago
    Anonymous

    >PPL
    >small arms
    have a nice day retard

  9. 4 months ago
    Anonymous

    Is PPL a shit routine? I started training seriously about a month ago, and i have been doing PPL+ a day for core calisthenics. Should i change routine for gains??

    • 4 months ago
      Anonymous

      PPL isnt a routine. It's a template for how to structure days for a routine.

  10. 4 months ago
    Anonymous

    Day 1: PUSH focus on strength
    >Bench press 5x5
    >OHP 4x6
    >Barbell Row 4x6
    >Lat Pulldown 3x8
    >Barbell Curls 3x8
    >Triceps pushdowns 3x8

    Day 2: PULL focus on strength
    >Squats 5x5
    >Leg Press 4x8
    >Romanian deadlift 4x6
    >Calf raises (weighted) 4x6
    >Glute bridges 4x6

    Day 3: PULL for volume
    >Pull ups 4x8
    >Barbell row 4x10
    >Bench Press 3x12
    >Chest flies 3x12-15
    >Lateral Raises 4x12-15
    >DB Curls 3x12-15
    >Triceps pushdowns 3x12-15

    Day 4: Legs for volume
    >Deadlifts 3x6
    >Squats 3x10
    >Leg curls 4x10-12
    >Leg extension 4x12-15
    >Calf raises 4x12

    Calendar: A.B.1.1.C.D.2
    1: cardio
    2: rest

    • 4 months ago
      Anonymous
  11. 4 months ago
    Anonymous

    Here’s mine
    Upper:
    Lat pull down 15x4
    Bench 10x4
    Rows 10x4
    OHP 10x4
    Bicep curls 8x4

    Lower:
    Squats 10x4
    Leg curls 15x4
    Calf raises 10x4
    Leg extension 15x4

    Push:
    Bench 6x4
    Pec flyes 8x4
    OHP 6x4
    Rear felt flyes 10x4

    Pull:
    Lat pull down 8x4
    Rows 8x4
    Bicep curls 8x4

    Legs:
    Deadlifts 5x5
    Squats 8x4
    Hip thrust 6x4
    Leg extension 6x4

  12. 4 months ago
    Anonymous

    my routine is 1 set of chinups, pushups, squats every other day, takes like less than 5 minutes. Also 30seconds after every set I do another set so like do another chin up, do that 2 times after the first big set.

    started 2 months ago at 0 chins now 6, 5 pushups now 21. Pretty happy, it was this ezy minimalistic crap or not workout at all.

  13. 4 months ago
    Anonymous

    My university class schedule leaves me with a lot of time a few days and very little time on the others so I tried to make a full body routine with volumes similar to what I'm doing now (4 days UL + 1 arm day), mostly trying to hit around 10-15 sets per week for the biggest muscle groups, but it seems kinda excessive in terms of fatigue, thoughts?

    • 4 months ago
      Anonymous

      >thoughts?

      you have no idea what you're doing and are weak af so just read SS instead.you pussy.

  14. 4 months ago
    Anonymous

    I do full body 6 days a week, still seeing gains too

Leave a Reply to Anonymous Cancel reply

Your email address will not be published.