Sunday – Arms + Light BackStraight Arm Pulldown 3×8-12Close Grip Lat Pulldown 3×12-15Supersets:A:Cable Lying Curl 3×8-12Tricep Rope Overhead 3×12-15B:Preacher Curl 3×8-12Tricep Pulldown 3×12-15Pinwheel Curl 2 drop setsSaturday – Heavy Chest + Biceps/TricepsBench Press 4×5-6Incline Bench 4×5-6DB Decline 3×8-14EZ Bar Preacher Curl 3×6-8Rope Tricep Overhead 3×6-8Tricep Pulldown 3×6-8Tuesday – Chest Hypertrophy + Biceps/TricepsBench Press 3×8-12Incline Bench 3×8-12DB Decline 3×10-15Cable Crossover 3×12-15Rope Pulldown 3×12-15Skull Crushers 3×6-10Wednesday – Back + BicepsChest Supported Row 4×8-12Neutral Pulldown 4×6-10T-Bar Row 3×8-12Rear Delt Machine 4×10-15Hammer Curl 3×8-12Incline DB Curl 3×8-12Pinwheel Curl 3×8-12Thursday – Legs + ShouldersIncline DB Press 3×6-10Leg Press 3×8-12Calf Raise 4×10-15Lateral Raise 3×6-10Romanian Deadlift 3×6
>>77316744Holy Fuck I don’t understand all that machine Love heavy volume. Fuck doing a set of 5x8 of any compound excersice it leave me exausted. Do you Weak niggas lift heavy ?
>>77317022>set of 5x8>lift heavyAHAHAHHAHAHAHAHAHAHAHAHAHAHAkekkkarrroooooo
>>77317024Bench : 100kgOHP : 62.5kgSquat : 150 kg 8 reps Weak faggot.
block 1 (repeat 4-5 times, i.e. 24-30 days):day 1:3x5 bench press3x5 Pendlay row3x8-10 RDLplank / side plank / Pallof / etc.day 2:3x8-10 front squat3x8-10 incline skull crusher3x8-10 curl variation3x8-10 serratus punch3x8-10 side leg raise3x8-10 hanging knee raiseday 3:restday 4:3x5 OHP3x5 pull-up3x8-10 seated leg curl1x12 bodyweight segmentational back extensionCopenhagen plankday 5:3x8-10 BSS (lean forward)3x8-10 fly (upper chest)3x8-10 incline skull crusher3x8-10 curl variation3x8-10 leg extension3x8-10 cable crunchday 6:restblock 2 (repeat 4-5 times, i.e. 24-30 days):day 1:3x5 deadlift3x8-10 leg extension3x8-10 seated leg curlplank / side plank / Pallof / etc.day 2:3x8-10 dumbbell OHP3x8-10 fly (normal)3x8-10 incline skull crusher3x8-10 curl variation3x8-10 serratus punch3x8-10 cable crunchday 3:restday 4:3x5 squat3x8-10 chest supported row3x8-10 single leg RDL1x12 bodyweight segmentational back extensionplank / side plank / Pallof / etc.day 5:3x8-10 incline dumbbell bench press3x8-10 pull-up3x8-10 incline skull crusher3x8-10 curl variation3x8-10 hanging knee raiseday 6:restdo things from this list during free time since they're low fatigue / prehab / stubborn:- 3x12-15 tibialis / ankle work- 3x12-15 wrist work- 3x12-15 shoulder external rotation- 3x12-15 shoulder internal rotation- 3x12-15 lateral raise OR Y raise- 3x12-15 face pull OR rear delt fly- 3x12-15 calf raise or bent knee calf raise- neck work
>>77317038>years away from 2/3/4/5AHAHAHAAHAHHAHAHAHAHAHAThanks for proving my point ;)
Dips and pull ups
20-30 sets per muscle group, rest time 30-60 seconds, low to moderate weightChest and bicepsLegsOffBackShoulders and tricepsOffOff
>>77317055>years upon years>yeah I was doing everything perfectly right
U guys do so much volumeDay ASquat 5x5 Bench 5x5 Pendlay row 5x5Day BDeadlift 1x5Overhead press 5x5 Chinup 5x5
>>77316744Chest and tri:Barbell bench press 3 x 5Incline db flys 3 x 6Dumbell pullover 3 x 5Tricep pushdown 3 x 6Single arm tricep extensions 3 x 6Back and bicepBarbell rows 3 x 5Lat pulldown 3 x 6Dumbell row 3 x 5Straigh arm lat pulldown 3 x 6Preacher curls 3 x 8LegsDead lifts 3 x 5Leg press 5 x 5Lunges 3 x 5ShouldersDumbell shoulder press 3 x 5(Super set A)(SS)Lat raises 3 x 6(SS)Dumbell shrugs 3 x 8(Super set B)(SS)Single arm soulder press 3 x 5(SS)Barbell russian twists 3 x 5Cable raises 3 x 6
FBEODOne or two sets to failure each>chestIncline chest press Pec fly>backLat pull downMachine cable rows>bicepsPreacher curlsHammer curlsConcentration curls>tricepsTricep extension machineOverhead tricep extensionsTricep pushdowns>shouldersRear delt flysShoulder pressMachine lat raise>legsLeg abductorsLeg curlsLeg extensionsLeg press>absCable crunches>forearmsSam sulk curlsReverse curlsI sometimes add arm-supported Leg raises, single arm curls, dips, and glute drives.I want to do glute drives more but its a pain to add weights each time, I wish my gym had a Machine version
>>77317398>Legs>Dead lifts 3 x 5How are deadlifts legs, you are doing something wrong, they should hit your lower back.
>>77316744>AI gen roastieI don't get the appeal. If you're going to fall in love with a fictional woman then 2-D is already the perfect ideal of what a woman can be.
>>77316744>mondaydips>tuesdaydips>wednesdaydips>thursdaydips>fridaydips>saturdaydips>sundayrest day (some dips)
>>77317559hamstring
>>773170552/3/4/5 is confirmed retard zonechads and chad-lites stay in 1/2/3/4
>>77317398I do a similar routine but it's optimized so muscle groups are hit at least secondarily twice a week. Have massive gains from this even after having lifted 10+ years. Back + shoulders makes sure you're getting enough time under tension for rear deltoids to actually see results. If you do shoulders with chest you'll have oversize front delt and low rear delt development and also suffer internal rotation of the shoulder joint and look like an ape man. Your legs routine is not optimal I hope you don't look like a triangle on sticks. >Chest>Legs>Back + shoulders>Legs>Arms
>>77316744Severe junk volume, chest + arms overemphasized to an absurd degree, legs completely ignored aside from a few exercises on Thursday.The push:pull ratio should be close to 1:1, and legs should be worked just as much as any other muscles. If you use this routine then you'll develop imbalances.
>>77317358I do a similar thing but dropped full body and started doing a PPL routine. I find when you work out every day, progress goes a bit faster and you can add a few things here and there.>push: bench, OHP, light ab work>pull: curl, chins, rows>legs: calves, squat, hip thrust
Upper:>3x5 Bench>3x6 Pendlay Rows>3x8 OHP w 3x10 Pull ups>Lateral raises (swapped out for incline curls)Lower 2>3x8 Front squat (12 rep Back off set)>Reverse hyper extension 3x8>Started doing BB split squats>Core and forearmsUpper 2>OHP 3x6>Pendlay Rows 3x6>Incline bench 3x8>Lat pulldown 3x10>Flies>Lateral raisesLower 2>RDLs 3x8 (BO set for 12 reps)>Leg extension 3x12>Core and forearmsArms/Delts>Weighted dips >Lateral raise>Preacher curl>Rear delt fly>Incline curlI'll do antagonizing super sets to save on time. There is variation between rep ranges as I move up in weight.
>>77318242I mix in rear delt flys on my back day sometimes. I've not focused enough on my mid-delts so this is a weak point for me, been doing extra lat raise work to compensate.>triangle on legsBro my legs and core are naturally huge, i look like a fridge. I've played rugby, soccer and cycled my whole life. I sometimes stop doing legs because they grow too fast and can rep out 280kg no problem after taking months off.
