My uncle who's a bodybuilder said my 5x5 routine was shit and wrote this routine up for me. Thoughts? I feel like it's very excessive.
My uncle who's a bodybuilder said my 5x5 routine was shit and wrote this routine up for me. Thoughts?
My uncle who's a bodybuilder said my 5x5 routine was shit and wrote this routine up for me. Thoughts? I feel like it's very excessive.
Burning out triceps on Sunday then hitting bench and chest on Monday. Get a load of this guy.
It's a very old-school brosplit, it will work but I'm not a fan of low frequency.
With weight light enough to do 5x12 on bench, it won't matter.
too much volume for a novice/natty
>bench press
trash
post uncle's body
Insane volume. If you haven't lifted much don't do 5x16. Stay at 3x12 maybe 4x12
This ultra high volume is only good if you’re on gear. And even then it’s not the best. You should have a variety. Your uncle is a retard. Stick to 5x5, do accessories with high reps 8-12. Occasionally spend time training accessories such as dumbbell bench with low rep.
Post body
Post uncles body
he's fucking with u
>3x16 barbell squat
this absolutely kills the powershitter
Big four lifts for high reps are absolute suicide fuel, squats especially, unless you do them with low intensity
Decline and reverse flies and pure garbage. Fuck the retard who wrote this in his DYEL ear.
5x24 lunges
RIP my guy
That's just 12 lunges per leg
OP here. This is a picture of my uncle from the 1980's.
is that nanomachines guy???
I want to try this shit for a month and see where I end up. My guess is the hospital.
For all anons asking, my uncle at 44
Very good, only shoulders are lagging. I'd add dips or dB shoulder press somewhere
looks like a pussy
these comments are literal body dysmorphia speaking
>that routine
>that lack of shoulder development
Checks out perfectly
Would absolutely drink/fish/work on cars with
>Those legs
>Those calfs
Lmfao, what a bitch.
its an upper body world fag we don't care if your boyfriend makes you have a big butt to fuck
normies say he’s ripped
I was going to critique this but honestly who gives a shit. You're a beginner, anything you do will work. Doesn't matter if you do compounds or isolations, doesn't matter if the volume is too high, hell, it doesn't even matter if you train hard. Just do literally anything and you will put on muscle.
Better than SS
>start with shrugs
>3 sets for your back, 5 sets for your biceps
Your uncle has no idea how to structure a workout. The thing is you’ll make gains doing any routine so long as you progressive overload and eat enough.
Drop everything to 4x10. Remove workouts when there is already 2 compound lifts that day and add 3-4 isolation exercises. Your uncle a chubby little fuck too, his arms only look good cause he is so chubby. Beyond tha they are DYEL. Lean natty bros like us have to focus on arms to make them look adequate compared to our body. You DO wanna be lean right anon? Girls love lean.
So thats like
>chest
>back
>legs
>arm
Where are delts bro?
>5x12 on compound
Die of boredom then
what a waste of a week.
it's shit
is he on roids?
>Not a single set of high intensity
Your uncle is a fucking retard failure
I don't think you understand what uncleposting is supposed to be...
This is now a routine thread. R8 mine.
>lateral pull downs
What about them? They're like the most enjoyable exercise.
My distaste for brosplits aside;
Back Day:
You should start the workout with the compound lift, while you're still fresh as they require the most energy. In this case, diddys first, rows second.
If you do several exercises that target the same muscle group or involve similar movements, do the one you can overload more first. In this case, pull-ups before pull-downs
It is also debatable whether you want to do rows and diddys on the same day, as both can be pretty hard on your lower back
Shoulder Day:
Presses should go first. You are also not hitting rear delts at all. You're doing too much shrugs overall, no point in doing them on two separate days if you're only hitting every other muscle group once
Leg Day:
Squats first, followed by front squats, then lunges. Drop the step ups, include something for your hamstrings. Calves go last
Chest:
Bench fist, incline bench second, then everything else. I don't see a very good reason for specifically hitting lower chest with an isolation movement.
Abs:
You might want to consider dropping the reps and increasing intensity by either adding weight or doing a harder exercise
>it's a bro split
Ok rate my PPL/Rest
>Push
Dumbell press 3x8
Dumbbell overhead press 3x8
Triceps cable pushdown 4x8
Incline dumbell press 3x8
Dips 3x8
>Pull
Pull up 3x8
Seated lat pulldown 3x8
facepull 4x10
curl 4x8
Wrist roller
>Leg
Weighted lunge 4x16 (skip every other week)
And I do separetely a abs/calve raise rotation at different times of the day (abs/calves/rest). I'll add another leg exercices soon but need material for home gym first.
Program written by a noob who only really cares about chest.
just do phrak's greyskull
This is only good for mass if you incorporate the chin ups/push ups along with the barbell lifting. I'm getting better results with reddit's ppl.
Excessive volume/muscle/session and too low of a frequency
Just do a full-body split for strength or PPL/UL for mass, that's all you need
>decrease weight increase reps
>increase weight decrease reps
never change IST
>never change IST
>
But also
weight increase reps
Please, point out to me where I said that