Day 1: Shoulders/Arms
>OHP: Work up to a plate, then deload.
>Supersets of EZ Bar Curls, Skull Crushers, Lateral Raises
>Supersets of Weighted Dips, Hammer Curls, and Seated DB Press
>Supersets of Cable Curls, Pushdowns, and Front Raises
Day 2: Chest
>Isolateral Incline or Flat (whatever the frick I feel like doing)
>DB Press Incline or Flat (opposite of first set)
>Pullovers
>Pec Dec
Day 3: Back
>BB Rows superset with Weighted Pullups
>Bent Over DB Row
>Hyperextensions
>Might throw in a lat machine or whatever I'm in the mood for
Day 4: Legs
>Stairmaster w/ Weighted Vest for 15-20 minutes
>Leg Curl
>Leg Extension
>Calf Raises
This is a fantastic routine. I can't wait for the copes to come in about how it's "suboptimal" for not including squats, deadlifts, or flat bench because Rippetoe said so. I hit all muscle groups and exhaust them, then go home and eat big. Thus, my muscles are growing despite not including them, and I do exercises I enjoy.
It's All Fucked Shirt $22.14 |
UFOs Are A Psyop Shirt $21.68 |
It's All Fucked Shirt $22.14 |
whatever you like doing is good 🙂
however pullovers as a back exercise mog pullovers as a chest exercise, try tweaking your form a bit so it uses your lats more than your chest and you will see the power
IST is uncharacteristically kind today, did not expect. Thanks guys.
Push:
>5x5 Bench Press
>4x8 Overhead Press
>3xAMRAP Diamond Pushups
>3xAMRAP Lateral Raises
>3x15 Tricep Pushdowns
Pull:
>3x5 Trap Bar Row
>3x10 Incline Row
>3x10 Neutral Grip Lat Pulldown
>3x10 Dumbbell Pullovers
>3x10 Barbell Curl
>3x15 Hammer Curl
Legs:
>5x5 Deadlift
>3x15 Front Squat
>3x10 Bulgarian Split Squat
>3xAMRAP Calf Raises
>Sprint Cycling to exhaustion
Arms:
>5x5 Barbell Curl
>5x5 Close Grip Bench
>3x15 Hammer Curls
>3xAMRAP Diamond Pushups
>3x15 Reverse Curls
>3x15 Tricep Pushdown
this is what i do
IST says its too much arms and not enough back but i dont really care. works for me
>too much arms
Thing is, if you look at mine you will see there is more volume on arms/shoulder day. That's because the arm and shoulder pump is when I feel the best about my body, so I like going as hard as I can when I'm in there. It's not some fitness error I'm making.
ikwym
my favourite lifts are barbell curl and OHP so i focus on getting better at them
/fit/ness is an individual journey that should be tailored towards achieving what you wish to achieve
there is nothing wrong with being a powerlifter
there is nothing wrong with being a cardio only runner
there is nothing wrong with being a curlbro
yeah, i fricking love benching so my push day is just bench, incline bench, close grip bench, and OHP and some laterals raises if I have time
Mine is like that, but instead I hit legs more.
For whatever genetic reason, my arms and legs are very muscular, and put on muscle faster than the rest of my body, core and upper.
I've always been satisfied with my arms, but the leg pump and high is a thrill. So I squat and deadlift often, because it's fun and I feel like a lifting machine with a leg pump.
Looks relaxing
whatever routine works for you and you stick to is best bro
>supersets
can't wait for this trend to die
fricking morons at my gym use the bench press station to do all kind of unrelated superset exercise which takes forever
Some of us have shit to do and don't wanna sit at a bench scrooolling for 15 minutes in between every set.
>only four days a week
Adding another day or two is pointless and sacrifices what little precious free time I have having to maintain work, social life, girlfriend, etc.
No, volume and frequency are the key to hypertrophy.
I don't care what the latest fitness autism studies suggest. Do you think "volume" "frequency" and "hypertrophy" would even register as concepts to people like the ancient Greeks, who despite not having advanced scientific "studies" proving the most optimal ways to build muscle, still were able to build a solid physique? It was never supposed to be this way. Trying to have the most optimal routine was the biggest mistake I've ever made on my fitness journey, and it burned me out and made me hate lifting after a while. When I flipped my mentality and decided to exercise for the sake of excellence alone, just like the Greeks did, my love for lifting immediately came back and my body dysmorphia cleared up as well.
Thats why you go every day, it’s to have an anchor to build your daily routine around
Nice cope lazy dyel, if it's not 6 days a week, your making 0 gains
Almost took the bait
hitting muscle groups 2x/week is great for hypertrophy. Though, understandably, its difficult to be going to the gym 5-6x/week with a date-happy gf and social life/friends, things 3/4 of the posters here lack and fail to comprehend the implication of. But still, more volume is objectively better for putting on musculature.
you dont need to lift 6 times a week to hit everything twice a week. You only need to lift twice a week for that lol
Routine looks fine bro
>isolateral incline or flat
Been lifting 8 years and have no clue what this means, anyone care to describe?
maybe he means incline vs flat fly's with dbells
I plan to run a 6 day upper/lower in the future with bench, OHP, weighted pull ups, squat, deadlift and farmer's walks as main lifts. Hope it works out well.
I guess your routine would mog mine but I wouldn't want to be doing all that and prefer training the same way every day.
>3 sets dumbbell swings to failure
>3 sets push ups to failure
>3 sets sit ups to failure
>3 sets curl variations to failure
and less frequently
>arnold presses
>leg raises
>lu raises
>planks
I cycle 5 miles a day with hills so I don't do any extra legs or cardio.
>work up to 1pl8 ohp
>mogging anything
What the frick are you on about?
your back day is a fricking shambles m8. Hyperextensions are for your grandma who cant get low enough to pick a bar up.
also: you have 10 excercises one day and 4-5 the rest, that's just fricking goofy.
Double also: 2x a week grows faster than 1x. main defect of these bro splits.
I can run up stairs all day and yet I can't figure out how to use the stairmaster properly
Getting back into gym after a bad injury, going to be starting from scratch, ABCxABC
A
Bench Press 4x8
Lat Pulldowns 4x10
Dumbbell Press 4x10
Leg Extensions 4x12
Barbell Bicep Curls 3x10
Triceps Rope Pushdowns 3x15
Deadlifts 4x8
B
OHP 3x8
Leg Press Machine 4x20
Overhead Bar Extensions 3x20
EZ Bar Curls 4x10
Chest Press 4x10
T-Bar Row 4x10
Lateral Raises 3x20
C
Upright Rows 3x15
Pulldowns 4x12
Cable Fly 4x10
Squats 4x10
Skullcrushers 3x15
Hammer Curls 3x12