I only do these friday and Sunday. I do an ab routine on Saturday and Wednesday. I also do cardio on Saturday.
>Full body day 1
Backsquats:
set1-135 x5
Set2-225 x5
Set3-245 x5
Set4-245 x5
Set5-245 x5
BP:
Set1- 155 x 8
Set2- 155 x 8
Set3- 155 x 8
Ohp:
Set1- 15/side x 8
Set2- 15/side x 5
Set3- 15/side x 5
Incline DBP (seat 2):
Set1- 35/side x 12
Set2- 35/side x 8
Set3- 35/side x 8
Lateral raises- 15/side 3xfailure
Cable rows:
Set1- 90 x8
Set2- 90 x8
Set3- 90 x8
Pull-ups- 3x failure
Lat pull downs:
Set1- 80 x8
Set2- 80 x8
Set3- 80 x8
Curls- 30/side 3x8
Tricep raises- 15/side 3x8
>Full body day 2
DL:
Set1- 135 x5
Set2- 235 x5
Set3- 235 x5
Set4- 245 x5
Set5- 245 x5
BP:
Set1- 155 x 8
Set2- 155 x 8
Set3- 155 x 8
Ohp:
Set1- 10/side x 8
Set2- 10/side x 8
Set3- 10/side x 8
Incline DBP (seat 2):
Set1- 40/side x 5
Set2- 35/side x 8
Set3- 35/side x 8
Lateral raises- 15/side 3xfailure
Cable rows:
Set1- 100 x5
Set2- 90 x8
Set3- 90 x8
Pull-ups- 3x failure
Lat pull downs:
Set1- 90 x5
Set2- 80 x8
Set3- 80 x8
Curls- 35/side 3x8
Tricep raises- 20/side 3x8
I need to lick those pits
gross
wouldnt it be better to spread these out to more sessions instead of cramming 30+ sets in one? how long do your sessions last? genuinely asking btw(dyel)
I am a dyel too thats why I'm asking.
They take a little over 2 hours. I don't feel over exerted or anything at the end though.
I do not have the energy to workout during the week, so i kinda need to do it all on the weekend.
You'll never make it. Not like that. Make your workouts shorter and easier. Take one or two muscle groups to failure and go home. You need to make this a lifestyle you will keep doing into the future.
Thats how I used to do it but I want to workout the same muscle groups at least 2x per week to increase gains. In order for me to have time to do that I have to do it in 2 full body sessions on the weekend.
ngmi
don't care. I need this girl's name.
>girl
you're definitely smaller than a female lmaooooooo kys gay
Haley Vann
I always use women olympic lifters as examples to women when I talk about lifting, a lot of them have beautiful bodies. They seem to think they will become massive shebeasts if they lift weights a single time.
The fact that you're squatting 245 and benching 155 for your working weight means you've already been lifting for a while. Stop asking stupid questions and keep doing whatever works for you.
Whenever I post my body on /cbg/ everyone says I look like a shitty dyel and I shouldn’t post in there 🙁
95% of the people on here ate retards and edgelords.
Just do PPL when you can, it works for my gf
I want to lick your gf’s brapper clean tbqh senpai
She’s pretty hot huh?