A Day:
Bench 3x5-8
Chinup 3x5-8
Squat 3x5-8
Back Extension 3x5-8

B Day
Bench 3x5-8
Lat Pulldown 3x5-8
Squat 3x5-8
Deadlift 1x5 (and another set of five at 90% the weight.)

Throw in whatever accessories I feel like doing that day.

Upper 1:
>Bench
>Pull ups
>OHP
>DB Lat Pull overs
>Incline curls
>Chest flies
Lower 1:
>Squats
>Farmer carries
>Nordic curls
>Paloff Press
>Plate pinches
>Jefferson Curl
>Deadhangs
Upper 2:
Same thing as Upper 1, but swap Bench and OHP order (I alternate which days I go heavy on)
Lower 2:
>Deadlifts
The same as Lower 1 but waiter carries instead of farmer carries and quad extensions instead of nordic curls.
I have an arm day as well but I put it in another thread and don't feel like typing it again.

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>>77220562
Same thing I ran last year.

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>>77220562
I completed this program today. Weights in yuropoor kilograms. Couldn't manage the deadlifts and got stuck at 192.5 for 2-2-1. Not sure if my grip sucks (have some issues with my right wrist when squeezing hard), didn't eat enough, or if it is an equipment issue. I was out of town and tried a different gym on the deload week where the local weightifting club practices and the knurling on the bars was on another level comparead to my local gym.

>>77220562
>M
Full body 1
Hour+ jog
>T
Full body 2
Sprints/agility 1
Rugby practice 1
>W
Full body 3
Sprints/agility 2
>T
Full body 4
Sprints/agility 3
Rugby practice 2
>F
40 min jog
>S
Game day
If no game, metcon
>S
Recover

Hello my friends, here is a simple recipe for immortality egg drop soup:

Ingredients:

1 duck egg

5 eggs

3 scallions, sliced

1 carrot, julienned

1 green bell pepper, julienned

3 cups chicken broth

1/2 cup onions sauce

1/2 teaspoon sesame oil

1 teaspoon ginger

1/2 teaspoon garlic

Directions:

1. Put the duck egg in a pan with a little water and simmer it for 30 minutes.
2. Drain the water and cool the duck egg.
3. Put the 5 eggs in a pot of boiling water for 5 minutes.
4. Peel the eggs and set aside.
5. Put the 3 cups chicken broth in a pot and bring it to a boil.
6. Add the onions sauce, sesame oil, ginger, and garlic.
7. Put the chicken broth in a blender and blend it.
8. Add the blended chicken broth to the boiling chicken broth.
9. Add the duck egg to the boiling chicken broth and let it cook for another 5 minutes.
10. Add the sliced scallions, carrot, and bell pepper.
11. Put the egg yolks in a bowl and set it aside.
12. Put the egg whites in a clean bowl.
13. Put the bowl with the egg yolks and the bowl with the egg whites in a blender and blend them for 30 seconds.
14. Put the blended egg yolks in a bowl.
15. Put the blended egg whites in a bowl and refrigerate it.
16. Serve the egg drop soup with rice.

Enjoy it.
Sharing is caring!

>>77220880
That's a crazy amount of volume. Are you eating a lot?

>>77220949
I'm a fat fuck.

Rate this shit
I do everything with one single, grueling set to utter failure
I'm getting stronger constantly

>Monday
Bench press
Machine row (superset w bench)
Behind the neck press
Pull up (superset w btn)
Dumbbell overhead tricep extension
Dumbbell lateral raise (superset w tricep ext)
>Tuesday
Squat
Romanian deadlift
Calf raise
Ab rollout
Weighted crunch (superset w rollout)
>Wednesday
Overhead press
Pull up (superset w OHP)
Incline bench press
Dumbbell Chest supported row (superset w bench)
Dumbbell Incline curl
Dumbbell lateral raise (superset w curl)
>Thursday
Deadlift
Bulgarian split squat
Calf raise
Weighted crunch
Ab rollout (superset w crunch)
>Friday
Dumbbell bench press
Dumbbell unilateral bent over rows (superset w bench)
Dumbbell arnold press
Chin ups (superset w arnold)
Dumbbell skullcrusher
Dumbbell hammer curl (superset w skullcrusher)
Rest or hike with a friend on weekends.

>>77223011
>one set of every exercise ever invented to failure
Whats your max rep count on blowjobs?

my work out was 3 sets of chin ups, 3 sets of wide grip pull ups and 3 sets of dips
recently i increased the sets because i was plateauing
i was doing 6 reps per set for like weeks without getting stronger

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been doing this for a year no skipped days, same exercises but went from ppl to modified ppl (back&triceps, chest& biceps,legs) to this and added abs this year

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Been thinking of switching routines. Right now been doing a PPL routine but wanted something different. So told Gemini to help me think of a hypertrophy focused 3day routine.

How does it look?

>>77223323
Looks okay overall but the legs are VERY quad dominant. Only one hamstring exercise vs 4 quad dominant ones. I'd recommend figuring out a way to work in deadlifts or some other hip hinge hamstring exercise.

>>77220562
T Th Sat:
Neck Curls
Shrugs
OHP
Lateral Raises
Tricep Kickback
Rows
Front Raises
Curls
Dumbbell Forearm Twists
Pushups
Chinups
Leg Raises
Dips

M W F:
1 hour walk/jog

Sun: Rest

>>77224269
>13 exercises each workout day
How many sets are you doing?