Rate my routine

I am new to lifting, I have been lifting for almost 2 months now.

Monday:
Barbell Bench press
Barbell Shoulder press (standing)
Weighted chin/pull ups
Dips

Wednesday:
Squat
Deadlift
Weighted chin/pulls
Dips

Friday:
Bench press
Shoulder press
Weighted Chins
Dips

I do all exercises (except for dips) in a reverse pyramid fashion. First set with 5 reps and heaviest weight. Second set with 6 reps with 10% less weight. And last set with 8 reps and less weight than second set.

  1. 3 months ago
    Anonymous

    `literally post any routine on this board and some gay will tell you its a shit routine
    do whatever you want and dont take any advice from this place

  2. 3 months ago
    Anonymous

    Do NOT do your dips with shit form or you will fuck your shoulder up ok?

    Also make sure you specify pull ups or chin ups, they can get hard and tiring so do not give yourself an excuse to skip or do the 'easier' chin up

  3. 3 months ago
    Anonymous

    Wouldn't follow this routine but if it works for you then that's more than enough. I don't see any issue here apart for the gross and underwhelmimg absence of cardio.

    • 3 months ago
      Anonymous

      cardio is for women, homosexuals and fatties

      • 3 months ago
        Anonymous

        Explain it to the doctor after your third heart attack

  4. 3 months ago
    Anonymous

    Is this embarrassing thread yours by any chance?

    [...]

    • 3 months ago
      Anonymous

      whats embarrassing about it?

      • 3 months ago
        Anonymous

        Crying like a bitch because of no results after a measly two months + having the audacity to eat like a pig and then blaming it on the program

    • 3 months ago
      Anonymous

      No, but I didnt like the fact that steonglifts have you squattig every session. I want to focus on my upper body, so I do squats and deadlifts once a week.

      Just make sure you have a solid routine for the first year. Most gays quit after a few months or in winter when ot gets darker and they get depressed by lack of results and sunlight like the fucking vegetable they are

      Also your routine sucks major dick for a beginner. You'll fail within the next 3 months

      Why does it suck for a beginner?

      • 3 months ago
        Anonymous

        Doing too much and underestimating bodyweight training. Stick to the basics during the first year. Get good/perfect form doing squats, bench, rows, shoulder presses and deadlifts. Don't spend hours training, have 4/5 days doing a 30/45 minute max session. Add reps/weight slowly but steadily. Don't skip warm up (low weight/lots of reps) Keep that up for a year before you overtrain yourself and fail.

        • 3 months ago
          Anonymous

          >durrr you actually need to train LESS hard
          Fuck off gay, this is terrible advice for noobs

  5. 3 months ago
    Anonymous

    Just make sure you have a solid routine for the first year. Most gays quit after a few months or in winter when ot gets darker and they get depressed by lack of results and sunlight like the fucking vegetable they are

    Also your routine sucks major dick for a beginner. You'll fail within the next 3 months

  6. 3 months ago
    Anonymous

    It's not a bad beginner routine. I would split your weighted chins and pullups into two 2 set exercises that are in between your other exercises. I would also switch the positions of your deadlift and squat too since the deadlift is more taxing and requires more concentration to do properly. Your legs will also be slightly underdeveloped compared to your upper body, so I'd add a squat focused leg day to bring them up so you're not disproportionate. You also won't get much arm work outside of the chinups, so I'd add a few sets twice per week at the end of an upper body session.

    Monday:
    Barbell Bench 3 sets
    Weighted Pullups 2 sets
    Military Press 3 sets
    Weighted Chins 2 sets
    Dips 3 sets
    3 supersets of:
    Barbell Curl
    Dumbell overhead extensions

    Wednesday:
    Deadlift 3 sets
    Weighted Pullups 2 sets
    Squat 3 sets
    Weighted Chins 2 sets
    Dips 3 sets

    Friday:
    Barbell Bench 3 sets
    Weighted Pullups 2 sets
    Military Press 3 sets
    Weighted Chins 2 sets
    Dips 3 sets
    3 supersets of:
    Barbell Curl
    Dumbell overhead extensions

    Saturday:
    Squat 3 sets
    Leg press 2 sets
    Calf raises 5 sets

  7. 3 months ago
    Anonymous

    Bro you've got 7 push exercises and 3 pull exercises plus no rowing movement at all, that's gonna lead to some shoulder issues and a weak back down the road for sure. Also your entire leg training is 3 sets of squats. I would advise you to balance this shit out more.

    • 3 months ago
      Anonymous

      >shoulder issues
      Was looking at his monday too. Recipe for disaster.
      No pushing and pulling, just muh upperbody meme monday like a fucking noob

      • 3 months ago
        Anonymous

        It really comes as a shock that some people think that as a beginner its okay to skip certain body parts or whole sections of their body. The lack of understanding of anatomy is very commonplace.

        • 3 months ago
          Anonymous

          Too many beginners get injured during their first 6 months. I'm one of those retards and am lucky I didn't fuck something up permanently. Took me 2 years to get back at it.
          OP, be warned and stop your ridiculous routine. Stick to the basics or get injured real soon.

          • 3 months ago
            Anonymous

            Yep I got injured in my first year, I was doing wrestling, climbing and biking while also working out with the wrestling team and in the gym frequently, tweaked my shoulder really badly doing bench press basically every training session.

            • 3 months ago
              Anonymous

              >tweaked my shoulder really badly doing bench press basically every training session.
              overtraining 101. fapping too much to muh big meme chest pics no doubt.

              • 3 months ago
                Anonymous

                It was more like I had no idea what I was doing and thought that was what you do when you go to the gym

              • 3 months ago
                Anonymous

                To be young and retarded. Even if you tell new guys they'll fuck themselves up they keep doing what they're doing and suddenly, poof, they stop showing up.

              • 3 months ago
                Anonymous

                Yup, and the worst part was that it took me out of basically all sports and I ended up being less fit than before

          • 3 months ago
            Anonymous

            What do you mean "the basics"?
            Bench, squat, deadlift, pull ups and dips are all pretty basic

            • 3 months ago
              Anonymous

              pull ups and dips can fuck you up as a beginner.
              Bench, squat and deadlift are fine. add barbell rows and shoulder presses instead of bodyweight crap. you can add those later when you have your starting strength in order

              Yup, and the worst part was that it took me out of basically all sports and I ended up being less fit than before

              Be glad you got back into it. too many never do, get fat and depressed.

              • 3 months ago
                Anonymous

                but I have been doing normal pull ups for years. I can do around 15 in a good day. There were times I ran 10km 3 days a week, I am not new to fitness, only to lifting.

  8. 3 months ago
    Anonymous

    Swap rows for your vertical pulls every other day, and swap dips with shoulder press.

    I'd add in some bicep and Lateral deltoid isolation too. And then abs and calves if you can. But don't go over 7 exercises per session ideally, and no more than 10 hard sets per muscle, per session

  9. 3 months ago
    Anonymous

    It's good enough, but I would add a bit more pulling work. You are privileging pushing exercises. But the truth is that for someone only two months in, this will be more than enough to grow

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