Monday - chest, shoulders, triceps>Incline Dumbbell Bench Press >Barbell Overhead Press >Cable Chest Fly's>Dumbbell Side Laterals >Triceps Push-downs>Pec Dec>Triceps Overhead Extensions>Cable Side-Laterals>Triceps Rope PressesWednesday - quads, glutes, hamstrings, calves>45 degree Leg Press >Standing Calf Raise>Lying Hamstring Curls>Quad Extensions>Seated Calf Raises>Stair MasterFriday - back, traps, rear delts, biceps, forearms>Neutral Grip Pull-ups with Fat-grips>Seated Rows with Under hand grip>Pull-downs with Over hand grip>Machine Rear Fly's>Alternating Dumbbell Curls>Ez-Bar Preacher Curls>Cable Curls>Rope Face-pulls>Dumbbell Hammer Curls
Inb4: "No Squats, Deadlifts?"Yeah, I did those lifts for 10+ years until I finally realised I was wasting my time doing them because (1) They cause too much fatigue outside of the gym (2) They are not needed.I can still Squat 315 for reps in my minimalist. That "fhive by fhive" squats I did 3 times a week in the past maintains so long as keep Leg Pressing with 700lbs+ for reps
SquatHorizontal pushHorizontal pull Hinge Vertical press Vertical pullNuff said
>>77288885That’s okay for athletics but you will never build an aesthetic physique like that
>>77288885This anon just out of a coma hes been in since 2015 and still thinks we're in the "train the movement, not the muscle" era of online fitness kek
>training a muscle group once a weekso are you just maintaining? i do not believe that youve made any progress at all doing this routine
>>77288856>chud OP image>chud routine>clearly dyel>whole thread reeks of beginnerlmao
>>77289081Nope, making progress.My joints tendons ligaments and cartilage is actually healing for the first time in my 10+ year long lifting careerI used to be a high frequency chud for many years and dealt with constant issues because "LE SCIENCE SAYS HIGH FREQUENCY IS BEST"
>>77288862How much do you weigh? Have you ever been very fat?
>>77289099Nope. Started at 130lbs skinny, bulked to 210lbs over a decade of lifting. Sitting around 180lbs and lean right now.
What's the mental process behind DYELs who train the same exact movement/body part 5 fucking times a day. I swear if they did one of those meme questionaire studies about this they'd find that most DYELs or people spinning their wheels do this i.e incline after bench or in ops case doing 3 different tricep pushdown variants
>>77289183Its DYELs like you who do minimalist routines who get all fucked up joints and tendonsAdvanced lifters like me actually know its better to do 3 variations instead of spamming the same liftThe variety eliminates joint and tendon issues
>>77289357Post body
Also>Does the EXACT same movement 4 times in different angles>Muh variationsYour triceps purpose is uni-dimensional aka extending the elbow/straightening your armNo different than the retards who do picrel
>>77289183>High(er) rep incline after low rep, high intensity bench is BADYou are gay, anon.
>>77289386I'm sure you have the musculature and/or strength to back up your statement
This is my routine in case you were curious Day 1Front squats 2 x 15-20Incline dumbbell bench press 2 x 8-12Dumbbell row 2 x 8-12Tricep pushdown 2 x 10-15Ez bar bicep curl 2 x 10-15Calf raise 2 x 10-15Day 2Press 2 x 8-12Pullups 2 x 8-12Roman deadlift 2 x 8-12Lateral raise 2 x 10-15Face pulls 2 x 10-15Ab wheel 2 x 10-15I am completely atrial by the way
>>77289392Yes, I do. Do you?
>>77289403>Front squats 2 x 15-20>15-20Oh nonononoo
>>77289416Should I replace it with a different squat?
>>77289409>No pictures attachedConcession accepted
>>77288856Ur doing these to 0rir 1rir or failure on particularly stable exercises right anon ? I mean ten movements is a lot... Doesn't matter tho if u see growth everyone's body is different
>>77289440Are u seeing gains then ur good, front squats are usually not that great but if ur responding well to the high volume obviously that's u
>>77289403>Front squat 2 x 15-20My brother in Christ, how are you making any gains?
>>77289507>>77289514I don’t know yet. This is only my second week lifting
>>77289499I dont know what youre asking exactly butI currently incline dumbbell press the 110's, and i do that until i fail to get a full rep, then I let the dumbbells down, rn i can get do them for 6-8 reps, I wont goto the 115's until i can do them for 8-10 reps.I used to Squat 315lb for sets of 5, so my Leg Press strength is pretty good, 600+ for sets of 15I keep all the Leg Presses above 10 reps.
>>77288856it's a brosplit, nothing new to see
>>77289777Doin good bubba
>>77289832Its actually my old PPL split but cut in half, way better recovery and results too.>>77290025Ty kind gentleman I grant you 10+ Luck today
>>77288856So PPL once per week?
>>77289403>2 setsI hope you're putting 2 weeks of rest between each workout to recover from that
>>77288856I showed this routine to all of the frontier AI models, and they all said the same thing: this is the routine of a gay guy
>>77289563>This is only my second week liftingColor me shocked. How can this be ?!!! You seemed like such a professional !
>>77290115We all gotta start somewhere
A decade of "lifting" and you aren't even squatting over 500 for reps (315 for reps is achievable in 6 months of lifting with a normal programme, not your nonsense). Genetic dead end thread
