ive been doing this for 4 months as newbie i got some good strength gains (and i look better), im looking to add some excersises and continue it - i have full cage rack, top and bottom pulley, barbells, dumbbell, some resistances bands and 16kg kb
monday
bench - 5x5
ohp - 3x8
triceps pushdowns - 3x10
lateral raises - 3x10
tuesday
bentover row - 5x5
lat pulldown - 3x8
seated cable rows - 3x8
band pullaparts - 3x15
hammer curls - 3x8
bicep curls - 3x8
wednesday
squats 5x5
thursday
bench - 4x8
ohp - 5x5
triceps pushdowns - 3x10
lateral raises - 3x10
friday
bentover row - 4x8
lat pulldown - 5x5
seated cable rows - 3x8
band pullaparts - 3x15
hammer curls - 3x8
bicep curls - 3x8
saturday
deadlifts 5x5
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 Ape Out Shirt $21.68 |
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anyone pls
Why the shopping carts? Are you a hobo? Murder hobos?
its where i put the plates
kek
>do reverse curls instead of bicep curls.
why?
>why
I like them, if you really want to do bicep curls do concentration curls.
>concentration curls.
what is that? holocaust victim ?
>You are doing hammer and regular curls. Thats enough.
whats the differences??
>hammer curl
uses more forearm and the brachioradialis which is trained by regular supinated curls but it's not the weak point.
Thus it can take more volume and training.
That's why doing both, or reverse+regular curls is optimal.
>concentration curl
a good movement focusing on controlling the weight, good contraction, and a decent stretch.
More in the realm of a preacher or spider curl where you use less weight and the movement stresses the muscle more.
You are doing hammer and regular curls. Thats enough.
>monday
good
>tuesday
Good, just try and vary the rows so your barbell rows are to the hip or chest, and the cable is the opposite.
>wednesday and saturday
I like this. Used to do 5x5 3x a week and just the squats was killer, so having that as just a day is pretty good. Maybe save up for a hamstring curl/leg extension machine. That would really round the legs out imo.
I like this
Make sure to keep the cable station shafts lubed with cum, animal fat, or whatever you like.
saw this in another guys room once, he said it was free furniture. he also asked me how I got laid so easily.
>I was banging his oneitis at the time
kek, idk guy maybe cuz I dont have fricking shopping carts in my room.
Squat on monday and deadlift on Thursday, do reverse curls instead of bicep curls.
is that grafiti outside your window?
I would literally murder anyone that painted my walls
you would be another headline where some mouth breather has an insane overreaction to petty crime or something meaningless like turning into a driveway
Sprayers are gays, they deserve it.
it its grafiti but its not my window, i live in apartment in eastern europe and we have some extra rooms in -1 floor so i changed the door and use them as gym, noone cares... the windows are going to underground tunnel so thats why some punks sprayed it there
yes brother, im from czechia, thats right i also added cheap cardio room
thank u guys, ill add squat to deadlift day and maybe some shoulder pt excersises for now, i cant do pullups yet im very tall and still have some extra fat
do more legs. Lunges or Bulgarian split squats on leg day, stiff legged deadlifts. Try doing actual pull ups, better overall for strength
youre not doing enough shoulder workouts. you should have a whole day dedicated to shoulders.
Remember seeing the setup before, looks like you made some improvements, this is in the room that’s nobody using right, thought you were maybe Estonian but don’t remember for sure.
Start doing pull ups, bro - neutral grip.
I do not understand the obsession with PPL
With routines like this that are PPLPPLR
You aren't training hard enough if you can bench Mondays and Thursdays.
My routine:
D1
AM
Bench 4 x 8
Incline 4 x 8
Dumbbell Flyes 4 x 8
Machine Flyes 4 x 8
PM
Dips 4 x 6
Tricep Extension 4 x 8
Skull Crushers 4 x 8
D2
Squats 4 x 8
Legg Press 4 x 8
Seated Extensions 4 x 8
Hamstring Curl 4 x 8
Russian Kettlebell Swings to Failure x 3 Sets
D3 Rest
D4
AM
OHP 4 x 6
Machine Seated OHP 4 x 8
Lateral Raises 4 x 12
Front Raises 4 x 12
PM
Preacher Curl 4 x 8
Alternating Seated Curl 4 x 8
Incline Hammer Curl 4 x 8
Cable Curls 4 x 8
Reverse Curls to failure 4 x Sets
D5
Pullups 4 sets to failure
Seated Cable Row 4 x 8
Lat Pull Down 4 x 8
Bent Over Dumbbell Row 4 x 8
Russian Kettlebell Swings to Failure x 3 Sets
D6 Rest
D7 Start again
I usually alternate the work outs, if I start with flat this time, I start with incline the next.
Home gym to the AM/PM plan works out well.
Advice for PPLPPLx
>M
Perfect
>T
Bent-over row and cable rows are overkill, do a vertical and horizontal pull and call it a day. More rear delt volume is almost always better.
>W
Put RDL or conventional deadlifts after squats. For conventional, use 70-80% of your normal 5RM for 3x5-8
>T
Fine, keep in mind that you get an extra day of rest on the second half of the week, so this is where you want to put more volume. Lateral raises are nice.
>F
Same advice as first pull, I'm not sure you need 2x or curls either. Hammer on one and curl on the other day.
>S
Add squats before deadlifts, and do them at 70-80% of your 5RM. It won't tire you out for deads, and the extra leg volume is important.
>More rear delt volume
i wanted to do face pulls but the top pulley is kinda shitty, it doesnt allow that angle of excersise...
>5x5