3 day split run twice a week followed by a cardio day.
>core day
trunk twists
(170lbs×25)4, but each set is 25 reps to both sides, so
side bends
(118lbs×25), same as above, 1 set = 25 for both sides
sit-ups
(225*5)2+(180*10)2+(160*20)1
extension/hyperextension
(260lbs×20)3
>lower day
Leg-Press
(335*5)2+(260*10)2+(200*20)1…
Leg-Curl
(205*5)2+(175*10)2+(145*20)1…
Hip-Adduction
(260*20)3…
Hip-Abduction
(260*20)3…
Calf-Press
(335*5)2+(265*10)2+(190*20)1…
>Upper day
Pull-Down
(180*5)2+(145*10)2+(105*20)1…
Chest-Press[yes i know i have a little bitch chest]
(160*5)2+(120*10)2+(80*20)1…
Seated Rows
(205*5)2+(150*10)2+(100*20)1…
Weighted Dips
(260*5)2+(205*10)2+(150*20)1…
>Cardio day
20 minutes on the hand cycle with the highest resistance I can maintain an average of 30rpms on, go all out for 10 seconds every 4 minutes and 50 seconds.
Followed by one hour 15° incline walk at the highest speed I can handle untill heart rate hits 160, then I drop the incline to 7.5°, until heart rate hits 130, then I jack it up again.

>>77415157
Nice shit picture retard

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rate my 'gram

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>>77415192
People actually train like this. Ma ma mi ya

>>77415221
>snide comment
>nothing helpful to contribute
So? You gonna be a fag or you gonna offer something better. If your going to rattle off a bunch of powerlifter meme bullshit don't bother & go fuck yourself.

>>77415226
>So? You gonna be a fag or you gonna offer something better. If your going to rattle off a bunch of powerlifter meme bullshit don't bother & go fuck yourself.
Okay. Nice rep ranged faggot. Start with that.
Nice job hitting one body area once per week, faggot.
Nice biceps, faggot.
Nice job having one day being essentially doing fuck all and wasting time doing meme twists and bends.


>Hmm maybe I should do a push pull legs? No, no, nobody does that.
>Perhaps a full body 3 day split? Nah that can't ever work!
>I know! I'll have one day of doing nothing but high rep range twists and bends! Then another lower day actually being just a leg day! Then perhaps an upperday of whatever the fuck machine I see infront of me.

Bro you have a 3 day split of
1 -core
2- legs
3- Whatever the fuck on machines
All with no plan in your rep ranges. You are doing multiple sets of tomfoolery.

>>77415226
You are doing a 3 day split with is ineffective of covering your whole body which is the point of a 3 day split.

Your "core day" is pretty much a write off.

>>77415240
Sorry but I don't respect the opinions of retards who think there's no point to training core. As for the rep range. It hits strength/hypertrophy/endurance all in one go. I find it more challenging than any of the stuff you listed. As I expected, your just a fucking parrot and don't really know shit.

>>77415244
Please, show me what major muscle group whas left out of my split. Also get some fucking reading comprehension. I said 3 day split, that I do twice a week.

I have no idea if this is good but it's how it played out. 4 day rotation
>1
5x5 bench press
3x10 rows
3x20 lateral raises
3x20 shrugs
3x30 situps

>2
5x5 barbell squats
5x5 overhead press
3x10 skullcrushers
3x10 barbell curls

>3
5x5 deadlifts
3x10 leg press
3x10 lat pull down
3x10 facepulls

>4
Rest. I should do cardio somewhere but I hate it.

>>77415245
>Sorry but I don't respect the opinions of retards who think there's no point to training core
What the fuck do you think variations of squats and barbells row do? Why do you think people typically suggest picking freeweights over machines for the average lifter? You get more bang for your buck and you avoid retard routines like yours.

Replace one of your retard leg exercises with a front squat or a zercher style squat holding the bar infront of you and replace your seated row with a lee haney style barbell row.

You can replace your whole 'core day" by just adding front squats and lee haney style barbell rows and it will likely get more results in both your core, legs and back by doing so.

>>77415249
Swap day 1 and 2. I try to keep the heavy leg stuff separated by a day because it wears me out

>>77415240
>Nice biceps, faggot.
I did forget to mention I spam curls & delt flies with dbs at home but it's not a major focus so I didn't seem the point of listing accessories. Suppose I should have listed my neck & forearm shit too I guess. Didn't realize nitpicky faggots would be gunning for me.

>>77415248
>I said 3 day split, that I do twice a week.
You have a shit routine which is why you feel like you can do it so often. You don't even need recovery time because you are doing fuck all.

>>77415192
>>77415240
agreed. this is bad and your core day is so pointless. you're essentially wasting 2 days per week. having a set of 20 at the end is dumb too. you'd be better off doing 4 sets of 8-12 on bench instead of all these reps. you don't need hip excersizes at all until way later, if ever.

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>>77415249
Simple and effective.

>>77415263
That was the goal. Trying to hit all the big compound lifts with a couple extra shoulder exercises for vanity.

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>>77415228
>another victim of the volume meme

>>77415253
>thinking squats and barbell rows adequately targets your core
Yeah, it's safe to ignore you for sure. What a fucking retard.

>>77415153
People on this board run terrible routines and don’t know jack shit about them

people will just bully me but whatever. i work out at a small semi-private gym that doesn't have any lever machines or cables so i have to improvise with barbells and dumbbells only.

push day
-
bench 3x12; 110-115kg
superset leg press 3x15; 180kg

incline bench 3x12; 95-100kg
superset hindu squats 3x15; bodyweight

overhead press 3x12; 60kg
superset leaning DB lat raise 3x12; 27.5-30kg

skullcrushers 3x12; 45kg
superset behind the neck press 3x12; 40kg

some light core work at the end

pull day
-
RDL 3x12; 120kg
superset weighted pullups 3x12; 10-15kg

supinated bent over barbell rows 3x12; 105kg
superset reclining EZ curl pulldowns 3x12; 45kg

back hyperextensions 3x15; 20kg
superset rear delt flies 3x12; 40kg

barbell shrugs 3x15; 180kg
arm blaster curls 3x12; 30-35kg

slightly more intense core work and dead hangs at the end

>>77415268
This isn’t even a controversial post. Zombie squats and front squats with more than 1 plate will do more for your core than your whole day of core meme exercises.

There are styles of rows that do require core strength such as lee Haney style rows. They do work your core especially your obliques.

But I can confirm you don’t know jack shit because all your exercises are pretty much machines and you never actually needed to use your core for anything before.

>>77415212

>>77415283
>Zombie squats and front squats with more than 1 plate will do more for your core than your whole day of core meme exercises.
No, they fucking don't. Show me someoen you can confirm does ONLY that shit and also has a well defined core.
>Protip
>You literally fucking cant.

I go to the gym (PF) and do every machine in a row. Am I doing it right?

>>77415153
full body 3 days

day 1

Clean and jerk 4x4
Dips 2x8
Zercher Squats 2x8
T bar row 2x8
Overhead triceps extension 2x8
Cable twist 2x12

Day 2
Deadlift 4x4
Bench press 2x8
Straight Arm Lat Pulldown 2x8
BSS 2x8
Face pull 2x8
Ab Wheel 2xfailure

Day 3
Squats 4x6
Overhead Press 3x6
Straight Leg Deadlift 2x8
Weighted Pull Ups 2x8
Chest Fly 2x8
Palloff Press 2x8

I climb once or twice per week and go to judo once or twice per week. I do zone 2 cardio at least once per week, and if time allows it I do norweigan 4x4

>>77415276
you should hit your legs more and you should DEFINIETLY do heavy ass barbell back squats

A- BP, push, pull.
B- SQ, single leg, core.
C- OHP, push, pull
D- DL, carry

End with 20min of running or weight vest walking.

I don’t want any feedback.

>>77415249
simple. effective. But I prefer my full body days to be
>compound push
>compound squat
>compound hinge
>compound pull
plus whatever isolation I need. Yours is simpler and still effective, my pattern is more recovery intensive and takes more than it should lol

>Mon
Dip support holds
DB OHP
Chest dips
DB Bench press
DB Front raises
DB Lateral raises
Triceps pushdown
Hanging Leg raises
Facepulls
>Wed
Pull ups
Inverted archer rows
Unilateral seated rows
DB pull over
Zottman curls
Hanging leg raises / hanging windshield wipers
Chin ups
>Fri
Goblet squats
Single lift RDLs
Step ups
Seated leg curls
Standing calf raises
Landmine twists
DB curls
Archer pull ups
>Tue, Thu, Sun
3-5km zone 2 running

I started minning instead of maxxing and currently lift just 2 times a week doing the bare minimum.
>3x5 bulgarian split squat
>3x5 bench press
>3x5 ohp
>3x5 pull-up (trying to increase my reps)
>3x12 hammer curls
>3x12 lateral raises
>3x12 tricep pushdowns
>3x12 face pulls
>some ab excercises

>ITT: People posting instead of evaluating

Full body 1x/week
>agility drills
>spin around in the air
>levitation
>sumersaults
>barrel rolls
>inner cultivation
>breathwork (should be able to simply blow your opponent away)
>finish off by catching an entire fragment manuscript
thoughts?

5-6 days a week:

PUSH:
3x8 incline DB press
3x8 OHP
3x8 cable fly
3x8 tricep pushdown

PULL:
3x8 bent over row
3x5 pullups
3x8 cable rows
3x8 db curls

LEGS:
3x5 squats
3x8 leg press
3x12 calf press

Abs every other workout

>>77415552
>no hinge

you need a hinge pattern anon

>>77415556
Oh maybe i do, any good recommendations?

>>77415552
This feels similar to what I do, but I just workout 3 days a week.
Is there an equivalent exercise to tricep pushdowns for someone who doesn't have machines? Perhaps I need to buy some cables...

PUSH:
Push-ups
Dips
OHP
Lateral raises
Tricep Extension (thinking this might be redundant with the dips...)

PULL:
Pull-ups
Hammer curls
Dumbbell rows
Reverse curls

LEGS
Pistol squat
Some kind of dumbbell deadlift
Calf raises

>>77415570
You might do close grip bench if you have access, or triangle pushups?

Also training 3x a week i've heard it's better to do upper/lower split so you hit muscle groups more often.

>>77415574
>triangle pushups
This sounds good. Thank you.
>upper/lower split
I'm not sure how that would work.
I've been listening to guys talk about the importance of recovery for older guys (I'm 40), so I don't want to overdo things.

>>77415582
Ah i see, maybe better to keep it like it is then. How long have you been working out

>>77415586
My previous workout streak was for ~3 years from 2017 to 2020 and then just got back into it two months ago.
I have no appetite, so I'm really skinny and weak. Trying to gain weight and no longer be a skeleton.

>>77415564
I started with RDLs, but if you have never trained your hinge pattern maybe you should start with hyperextensions before moving on to deadlifts if your core strength or lower back stability is lacking. Plus a single leg exercise such as BSS could be good.

>>77415153
>6-20 sets per work out
>usually push first then whatever else I have energy to get to 100% or need to rest for
I used to do PPL for the longest time and the lift numbers weren't progressing proportionately.

>>77415591
You can only lean bulk if you understand your carbs and insulin. Otherwise just dirty bulk with retarded high volume for super long and cut for at least a week at a time or you're just ruining what is really a bulk.

>>77415591
Same lol, eating enough is the hardest part. Really have to force myself to eat in order to gain weight. But probably good to avoid increasing volume too much until you are in good calorie surplus and start to know your recovery limits

>>77415268
Agreed
I built thick abs doing weighted sit ups where you don’t touch the floor between sets followed by 2 sets of ab wheel roll to failure
Compounds for abs is a powershitting meme from last decade and none of those fuckers have abs

>>77415598
>You can only lean bulk if you understand your carbs and insulin.
Really? I'm planning on tracking my calories and weight (along with various body measurements) to see if I can see any trends, and up my food intake if I don't seem to be gaining much/any weight.

>>77415605
Water carbs and salt alone will fluctuate your weight before the state of bulkedness effects water retention in muscles. Just eat enough to stay hungry and don't cuck yourself while lifting a lot. It's more that it takes weeks then rest then more weeks into months. I probably need 1000 calories different on a lifting day if it's 2 sessions to fry your muscles. Even if the rest day is protein heavy and only slightly ahead on carbs mind you.

>>77415605
>enough to not be hungry
Hungry is going into a deficit. If you ate solid macros then just eat a lot of protein and some sodas or snacks to stay high carb assuming you lifted hard enough

Monday
Bench 3x 4-8 superset with neck curl 3x12-15
Barbell squat 3x3 paused
Seated calf raise 3x6-10
Single a dumbbell row 3x6-10
Reverse barbell curl 3x6-8
Pendulum squat 2x8-10
Incline machine plate load 2x6-10
Overhead triceps extensions 3x8-12

Wednesday
RDL 3x8-10
Seated smith OHP 3x6-10
Pullovers 3x 10-12 superset with wrist curl 3x10-12
Standing calf raise 3x6-8
Barbell curl 3x6-10
Dumbbell press 2x8-10 superset with seated hammer curl 2x8-10

Friday
Barbell squat 1x4-6 followed by 2x4-6 at 90%
Dumbbell incline bench 3x8-10
Dumbbell single arm row 3x6-10
Leg press (quad focus) 2x10-12
Calf raises seated 3x6-8
Reverse barbell curl 3x6-8
Overhead tricep extension 3x8-12
Plate loaded machine incline 2x6-10 this is after tricep

Saturday
Weighted pull up 3x 4-6
Lat pulldown 2x 8-10
OHP barbell 1x 5-7
Behind head ohp 2x 6-10
Barbell curl 3x6-10
Seated dumbbell press 2x6-10 superset with seated hammer curl 2x 8-10
Calf raises standing 3x6-8

I train abs Sunday and Tuesday

>>77415622
>no hinge
you need a hinge pattern anon its a gap in your program

>>77415626
I do RDL on Wednesday

>>77415632
Sorry didn't see that. But your posterior chain gets less love than your anterior chain both with opper body and lower body, especially with lower body. if thats designed no problem but I'd hinge and row more, especially with heavy ass conventional deadlifts

The big issue with most people making up their own routines is it largely consists of fuckarounditis. This is a much bigger problem than imbalanced routines.

>>77415642
I don’t really like doing regular deadlifts, but I was thinking to include 2 sets of machine rows on Saturday. This routine makes me quite tired so if i include one more motion I prefer it to be high stability/low fatigue

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Upper 1
>Bench: 3x5 then BO set (1-2) RIR
>Weighted NTRL Grip pull ups: 3x6-8
>BTN Press: 3x8
>Cable rows: 3x10-12
Lower 1:
>Squat: 3x5 then BO set (2 RIR)
>Reverse hyper extn: 3x8
>Waiter Carries
>Explosive step ups: 3x6
>Weighted Deadhangs
Upper 2:
>OHP 3x5, BO set (1-2 RIR)
>Weighted NTRL grip pull ups: 3x6-8
>DB bench: Reverse pyramid for 3 sets
>Cable row: 3x10-12
Lower 2:
>Deadlift: 3x3, BO set (2 RIR)
>Front lunges: 3x8-10
>Waiter carries
>Weighted deadhangs

I will throw in some curls/lateral raises if the end of my upper days, given I have time for it.

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I recently just started training again after taking a break. Currently only worried about consistency although the arm day I did on Monday had some nice volume.

Today I'm doing pushups tomorrow is core and maybe neck then the day after I might go rucking.

Freshly getting back into it and feeling ready for a glow up let's gooo. Taking suggestions of routines and exercises while I'm freshly inspired.

>>77416901
When you write things like
>Curls 9kg x 6 [10 hash marks]
Does that mean that you did 6*10 = 60 curls?
...and therefore 3x3 = 9 hammer curls with 15kg
... PLUS 3x5 = 15 ez curls
all in the same day?

>>77416905
Yes what of it?

>>77416905
>PLUS 3x5 = 15 ez curls
It was 7 sets of EZ curls I had to start a new tally on the next line

>>77416912
You're locking yourself into a set number of reps for each set.
Instead of tally marks, I record the number of reps per set.

>>77415153
What movie is this from? I wanna watch it

>>77416925
reverse image search says
>Holy Flame of the Martial World

I do a Pull / Push / Legs split with an A B rotating routine doing 3 sets of 3 - 5 reps and wanna know what you guys think in full on it. I get my lift to 5 reps with *maybe* one more in the tank then up the weight back to 3 rep max range, rinse and repeat. My recovery times with only lifting 3 times a week feel good, it allows me to the give it my all each session though I worry if im under training. I've made good progress but don't know if there are any glaring issues to a trained eye.

Week 1
Monday (Pull)
Deadlift
Barbell Shrug (1 set after each deadlift set)
Barbell Wrist Curl

Wednesday (Push)
Bench Press
Barbell Reverse Wrist Curl

Friday (Legs)
Barbell Hip Thrust
Squat
Barbell Calf Raise (1 set after each squat set)

Week 2
Monday (Pull)
Bent Over Row
Barbell Curl

Wednesday (Push)
Shoulder Press
Tricep Extension

Friday (Legs)
Barbell Hip Thrust
Squat
Barbell Calf Raise (1 set after each squat set)

Tuesday and Thursday (Sometimes)
Plank
Side Plank
Back Plank

>>77416935
The whole thing is subbed free to watch in YT. Gonna enjoy this. Thanks anon!

It's literally just Wendler 5/3/1
Monday
OHP 5/3/1
Bench Press FSL 3×5
DB Press 3×8–12
Lat Pulldown 3×10–15
Triceps Pushdown 3×10–15
Tuesday
Deadlift 5/3/1
Squat FSL 3×5
Hip Abduction 3×10–15
Ab Roller or Sit-ups 3×10–20
Biceps Curl 3×10–15
Thursday
Bench Press 5/3/1
Bench Press FSL 5×5
Barbell Row or Bodyweight Row 3×10–15
Face Pull 2×15–25
Triceps Pushdown 3×10–15
Friday
Squat 5/3/1
Squat FSL 5×5
Good Morning 2–3×10 light/moderate
Leg Curl 3×10–15
Russian Twists 3×10–20
Biceps Curl 3×10–15

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my routine

A
>sandbag box squat
1 set of max reps
>pull ups
50 reps as fast as possible

B
>sandbag bear hug squat
5x3-5
>sandbag shoulder carry
5 sets further each session
>pull ups
50 reps as fast as possible

AxxBxxx

shrimple as that fellas

>>77417053
ayyyy this homie over there is lifting sand

>>77415258
>Thinking you need to be completely sedentary for it to count as a rest day.
The whole point of splits is to work one section while another is on cooldown. There's plenty of evidence that you don't need completely sedentary rest days to grow, only that sections you work need a certain amount of time left alone.

>>77417065
iron is rusty and gay
sand is optimal for the home gym goblin

>>77415153
5x10 asshole clenches
5x10 clitty raises
10x10 thank yous

i'm a newbie trying to lose weight, currently im doing stronglifts so my routine is like
>Monday
Squat 5x5
Barbell Row 5x5
Bench Press 5x5
Lat Pulldowns 3x8

>Wednesday
Squat 5x5
OHP 5x5
Deadlift 1x5 (not counting warmup reps of lower weights, usually like one or two sets)
Hammer Curls 3x8

>Friday
Same as Monday

does this seem okay as a newbie? im worried maybe i should be doing something like PPL instead but ive only been working out for like 2 weeks

>>77418110
Lots of squats like Ripass intended
It's fine but it's very clearly a powerlifter focused beginner routine, if that's what you're going for then that's perfect and it's not the absolute worst starting point even if you later want to switch to bodybuilding.

Male, 184 cm, 83 kg, 40 years old. I have been running this after 15 years away from the gym to ease back into things. I started with (just a bit more) than the empty bar. Surprisingly, my squats are feeling really good, and I'm near BW again. However, my shoulder has been bugging me on bench press, so I'm taking a small pause from that.

Monday
-------
Bench Press 3×5-8
Squat 3×5-8
Barbell Row 3×8-12
Lateral Raise 3×12-15
Barbell Curl 3×12-15

Wednesday
---------
Romanian Deadlift 3×5-8
DB Row 3×8-12
Close-Grip Bench 3×8-12
Rear Delt Raise 3×12-15
Chin-Ups 3 sets

Friday
------
Squat 3×5-8
Bench Press 3×5-8
Barbell Row 3×8-12
Lateral Raise 3×12-15
Barbell Curl 3×12-15

>>77418273
do you know of a better beginner program? im mostly lifting for looks, not strength, but everywhere i look online just says to do one of these full-body programs for like 3 months to build up your overall strength first

>>77418300
No forearms
No triceps
No calves
No abs
These things make you look good anon
I like to do calves in between compounds in my workout as a rest period

>>77418110
yes this is retarded.
Day 1
>bench press
>leg press
>cable tricep extensions
>seated calf raise
Day 2
>back extension
>single DB row or neutral grip lat pulldown
>bicep curl
>lateral raise
do this ABxABxx with at least one of those x days being cardio, 2 would be better. you must get good at cardio. all sets and reps are 4x 8-12 except the last exercise on each day which is 4x 12-15.

>>77418300
That's because at first you need to build a baseline of strength and learn the main compounds so you can branch out.
If you want a more bodybuilding focused starting routine I would reccomend Reg Parks 5x5 for beginners

>>77418309
>>77418324
>>77418329
ill check out those
so dont go for anything like GZCLP either?

>>77418349
>>77418329
>>77418324
>>77418309
after some more reading im thinking i might do Eric Helms' beginner program
>Monday
Squat 3x5
Deadlift 3x5
Bulgarian Split Squat 3x8
Standing Calf Raise 3x8
>Tuesday
Bench Press 3x5
Seated Cable Row 3x5
OHP 2x8
(The program say Chin Ups but im honestly too weak and overweight so) Lateral Pulldowns 2x8
Chest Fly 2x15
>Wednesday
Rest
>Thursday
Hip Thrust (should I replace this?) 3x8
Leg Press 3x8
Leg Extension 3x12
Leg Curl 3x12
Seated Calf Raise 3x15
>Friday
Bench Press 3x10
Seated Row 3x10
Incline Bench Press 2x12
Lat Pulldown 2x12
Tricep Pushdown 2x12
Bicep Curl 2x12
does this sound fine? it doesnt sound too complicated but im wondering if it might be too much while also on a cut because im trying to lose weight

>>77418441
The only way you’ll make gains on a cut doing high volume is if you're mega obese and so you can still hit a proper protein goal while technically being in a deficit, realistically you're better off doing a lower volume 3 day a week fullbody.

I have some gymnastics rings that I do my major upper body exercises with, a dip belt, and adjustable dumbbells. I do try to shoot for 2RIR but if I reach the max of the rep range for all sets I go up in weight.

Day 1
Weighted dip 3x8
Weighted push up 3x10
DB BSS 4x8 week A, DB squat 4x10 week B
DB OHP 3x10
DB lateral raise 2x12

Day 2
Zone 2 cardio 30-40 minutes

Day 3
Interval run 4x400m

Day 4
Weighted pull up 3x8
Weighted row 3x10
DB Romanian deadlift 4x10 week A, DB single-leg hip thrust 4x8 week B
Reverse DB fly 3x10
DB single-leg calf raise 2x12

Day 5
Zone 2 cardio 30-40 minutes

Day 6
Jump rope 20-30 minutes

DB tricep extension 3x10
DB curl 3x10
Hanging leg raise 2x10
Reverse hyperextension 2x12
Side plank raise 2x12

Day 7
Rest

Any suggestions, anons? I piled some isolations and core work on Day 6 to save time on Day 1 and 3, but I don't know if I'd be better off with 3 days of lifting and 3 days of cardio.

>>77415153
Workout A
Squat 1 set to failure
Close-grip pulldowns 1 set to failure

Rest

Workout B
Deadlift 1 set to failure
Dips 1 set to failure

Rest

rest is a 7-14 days

>>77415207
7/10. I know this was posted to trigger enjoyers of the big four because you managed to avoid every single one of those lifts and work around them, using more or less effective alternatives. However, the workout then seems very time consuming when you could just slap in the compounds you're avoiding

>>77415228
nobody is actually doing all of this shit and keeps track of their progression. Imagine doing this shit for more than two weeks and keeping your sanity

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>>77420902
I agree spontaneity is good the one workout I planned in advance I didn't do

>>77420559
mentzer-sama~ i knew you hadn't died!

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>>77421234
Taking suggestions what should I do tomorrow or maybe the day after cos I've been drinking

>>77421256
You guys suck check this spool-up over the last 2 weeks give me a workout once I'm sober and hydrated

A:
Squat 3x5
Bench/Press 3x5
Chinups or Power cleans 3x5

Squat 3x5
Bench/press 3x5
Deadlift 1x5

AxBxAxx

>>77415245
You’re fucking retarded. Guess what doing a plank, hanging leg raises or weighted sit-ups, it’s same same fucking thing as doing Ohp, deadlift, squats except it’s more time efficient and more load using your body as one unit. It’s literally pointless to train core unless you can’t brace properly for some reason.
If you can Ohp your body weight for reps you’ll have an insane core without the need for any ab exercises. Literally the biggest fail meme.
wtf do you think a plank is but isometric training like a deadlift or squat or Ohp. Sit ups and leg raises train your fucking hip flexors more

>>77415153
I workout 2 times a week and do an assistance workout 1.5 times per week cos of my Pittman schedule.
Vertical pull+squat variation 6-8xAMRAP
Horizontal press+Hip hinge 6-8xAMRAP

I have cracked gym

Workout A: Chest Biceps
- Incline Bench (Smith)
-Decline Cable Flyes
-Incline cable flyes
-Preacher curls
-Hammer curls

Workout B: Back and Shoulders
-Seated Row/Standing barbell
-Lat pull down
-One arm cable row/cable pullovers
-Seated OHP (Smith)
-Shrugs
-Lateral raises

Workout C
Squats/Hack squat
Calf raises
Lying leg curls
Leg extension
Tricep pushdown
Tricep rope extension

2 days on, 1 day rest

>>77418110
I got a sumo build from a routine like this. It will make you strong but not lean. Also your a fat faggot kys

2sets of each move to failure. rest 1 day between each workout

day 1
weighted chin ups
dumbbell row
jm press
overhead extension
neck curl/extension


day 2
incline db press
db flys
preacher curl
incline db curl
reverse curl
wrist curl

day 3
calf raises
rdl
zercher squat

>>77416935
Reporting back

I watched all of Holy Flame and it was good but the scene in the OP is not in it… rip

Mon/fri:
Each pair is a super set
- 4x bench press, reverse pyramid
- 4x pull up

- 3x shoulder press
- 3x shrug

- 3x trap bar deadlift
- 3x hammer curl

- 3x Bulgarian split squat
- 3x tricep extension

- 3x hip thrust
- 3x reverse crunch

Wednesday is the same but without the trap bar and split squats ( Wednesday is upper body only)

This workout takes a while, wondering if I can hit all the same muscles in less time

>>77421305
Why so much squatting?

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>1 - PRESS
5x5 bench (the bottleneck, long arms, cope)
log press because it’s fun
sandbag lap
front raise / skullcrusher

>2 - SQUAT
5x5 low bar
box squat / SSB
yoke walk
ring holds so i stay humble

>3 - DEADLIFT
work up to a heavy top 5, back offs
frame carry (my one true talent)
back ext, tuck L-sits i cannot do

>4 - OHP
barbell first bc the 135 goal demands respect
log press, my beloved
stones + whatever's fun

>>77421305
This is intermediate phase of starting strength lol

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>low volume
>no bs compounds
>1-3 min rest
>straight sets for intensity
>out in like 20 mins
whats not to like

>>77420559
i just know you're small

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>>77423387
>Clean and Press: 155kg/541lbs
>High Pull: 200kg/440lbs
>Snatch: 156kg/500lbs

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my routine is all over the place but I pretty much stick to this, every other day

10 burpees 10 chalice squats
3x

optional cardio goes here. I do it first because I'm a faggot. 30 min on Jacob's Ladder

15 pullups 50 leg raises on Roman chair
3x

2 sets of 20 weighted incline situps w 35lb plate
15 curls 20 hammer curls cross chest
3x

2 sets of ten incline chest presses (chest is hard for me) w 45 lb dumbells
15 cable rows 120 lbs
3x

Then I go eat Chinese buffet

4x10-12 angled leg press
4x10-12 hip abduction machine
3x4-6 barbell hip thrust

>>77423387
Wtf shouldn't his hi pull be greater? Especially more than C&J