>d1: push- overhead press- incline dumbbell press (45 degree)- dumbbell benchpress- chest fly- cable lateral raise- tricep pushdown>d2: pull- lat pull down- seated cable row- reverse fly - pullovers- dumbbell curls- hammer curls>d3: legs- leg press- hack squat- leg curls- leg extension- calf raise + shrugs>d4: rest>d5abs + cardio>d6 - lat pulldown- seated chest press- leg press- seated cable rows- hack squat>d7rest
>training the same muscle 4-5 times in the same session god knows how muchWhy are you even making this thread ? Fuck off and keep communing with whatever indian is on the other end of your LLM chatbot
>77331071yeah being an ass wasnt necessary
>>77331071Post body
>>77331062you need a hip hinge movementdo deadlifts or at least rdl/good morning/back extension
>>77331062terriblefollow a time tested program you're not knowledgeable enough yet to build a good routine
how's my routine guysDay A Back squat 5x5 Bench 5x5Pendlay row 5x5Day BRDL 5x5Overhead press 5x5Chinup 5x5
>>77331578That's actually fine. Just stick with it for a few months until you can no longer progress then switch to something else. You'll get strong with this and make decent gains.
>>77331578Cool except I would have isolation exercises for triceps and biceps so u can get bitches yes you will get a good secondary stimulus for biceps with chin ups but ur missing out on a shit ton of gains not taking like weighted dips and preacher curl or any bicep targeted exercise
>>77331062>abs + cardio
>>77331578any substitute for squat? i dont have a spotter to fix my form and i dont want to risk herniation
>>77332098Have you considered squatting with lower weights until you correct it?
>>77331578can i add a few isolates into this? there are some i feel fun to do: machine chest press, cable lateral raise, leg curl/extension, cable row
>>77331062You can work whatever 3x/wk for a while
