post routine
>>77315904indian thread
Shoulders should be done on arms day
>>77315904flat dumbbell pressinclined dumbbell presschest press machine chest fly machine lateral raisesinclined lateral raises dumbbell shoulder presscable serratus punch
Ahem...RAPE
>>77315904the most traditional bodybuilding routine:1. isolated movement: pec dec fly pre-exhaust + maximum blood flow before heavy pressing(this is not for failure and shud be fairly light, no more than full stack + gympin 45lbs plate) or cable fly2. compound 1: incline chest press3. c2: converging chest press or neutral grip chest press of some sort4. seated cable fly/press hybrid, note that pressing movements are not for squeeze, but rather controlling throwing with slow eccentric, but this hybrid fly/press is for squeezemaxxing.5. dips or dips machine6. side lat raise - cable, dumbbell or machine7. overhead tricep movement8. downward tricep pushdown
>>77315904
>>77315904Sex with asian fitgirls.
Barbell flat bench pressDumbells inclined bench pressCables chest flyShoulder pressLateral raisesCables lateral raisesRear delt cable fly or facepull
>>77316022Your mom should be done with my dick but she can’t help herself
>>77315904Macebell warmupKnee raises 3x12+Seated OHP 3x8-12 Incline bench 3x8-12Weighted dips 3x 8-12Dumbbell chest fly x cable laterals 3x8-12Cable tricep pushdowns 3x8-12Reverse grip single arm tricep pushdown...3x8-12Follow with rice bucket and hand hardening with sand bucket.
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>>77315904Slight decline dumbell press 25’s x 20 45’s x 15 65’s x 6 85’s x 6 105’s x4 120’s x 8 120’s x 8Incline barbell press on slight incline185 x 6 205 x 4 225 x 4 275 x 8 275 x 8Cable crossovers Set til failure hold stretched position 90 secondsSet til failure hold stretched position 90 secondsChest-Focused DipsBW til failure pause bottom of each rep 2 secondsBW til failure pause bottom of each rep 2 secondsRear Delt Swings On Incline Bench20 lb. dumbells x 20 Drop Set 40 lb. dumbells x 60, then 20 lb. dumbells x 30, then 10 lb. dumbells x 10Dumbbel Side Laterals30’s x 6 Drop Set:40’s x 10, drop to 30’s x 8, drop to 25’s x 8, drop to 20’s x 7Standing Dumbbell Press with Belt25 x 1560 x 680 x 880 x 8Assisted dip/chin pushdown 100 x 6130 x 6200 x 12200 x 12Lying extensions/skullcrushers with Kettlebell50 x Failure50 x Failure
>>77315904>OHP>Squats >45 degree Incline DB press>Somekinda Row
>>77316022Alright stand back here is the true split.Arm DayChest DayBack DayChest DayShoulder Day + Squats
front raise - upper pec and front side delt
>>77315904can't do it all at once, that's too muchchest: shoulder pull-down with straight arm - allow shoulder to be lifted up from torso high as it goes, depress shoulder with straight arm pronated grip, adjust angle of cable forward until shoulder feels completely fine/quiet/painless kneeled (sitting on heel) with working side knee raised upper middle pec and front delt: https://youtu.be/zhM2O1DbVys?t=1139do it also with ruber pulling sideways with bent elbow lower middle pec: like above but shoulder depressed meaning scapula scooped out ( proud chest) that pull from above will give you more than you"ll ever get from any "chest" exercise, it mimics reaching high as possible in climbing, grabbing hold and pulling with straight elbow read and mid delt: grab you wrist and pull it across body close to torso, now try to rip wrist off your grip pulling sideways and slightly up - this again with rubber, get decent amount of tension and undulate in that resistance with depressed shoulder, 3-4 inches of motion no more - don't want humers to abduct much at all, just past vertical the last one i credit to 4chinz bitch bot gpt, it quipped: > go for a pajet backhanding killing spree SPOT ON but like i said - not in one go, that is too fucking much :D unless idk you barely even try, like complete fluff of it then maybe it would be ok first will do lower traps mightily and brachialis cause you will unwittingly bend elbow slightly and last will do mid traps to brim, mind you
>>77316022>chest day>no armsYou can still hit arms fyi your shoulder joints just can't take much more than 5 sets of failure and actual 3rms of pressing. Maybe shoulder pressing since if you angle it right it's a better ratio of shoulder pain to near failure sets I guess since you can make it seem heavier while also engaging the muscles. But then you're a quitter for not ego repping.
>>77315904>bench plus arms and shoulder raises front/mid/rear usually more mid>ohp and forearms hopefully>rest or bench or incline againIf I'm not resting up I try to cram pressing. Back and arms are way easier to grow. Legs? I only do legs if I can add core with mostly squats, front and high bar. Who does legs just for legs?
>>77317298>pressing>>77317310>bench or incline againpec doesn't "press" bitch bot gpt :D it adducts like so: >>77317281>upper middle pec and front delt:>https://youtu.be/zhM2O1DbVys?t=1139 [Embed]>do it also with ruber pulling sideways with bent elbow>lower middle pec:>like above but shoulder depressed meaning scapula scooped out ( proud chest)internally rotates shoulder and depresses elevated shoulder like so: >>77317281>shoulder pull-down with straight arm - allow shoulder to be lifted up from torso high as it goes, depress shoulder with straight arm pronated grip, adjust angle of cable forward until shoulder feels completely fine/quiet/painless>kneeled (sitting on heel) with working side knee raisedALL of pressing motions are retarded nonsense xD xD
