Do the 70s bodybuilding split of chest+back, shoulders+arms, and legs. Arms recover easily and it lets you go ham on them instead of them being tired at the end of a push or pull day
How do you work chest or back without using your arms
How do you work shoulders or arms without using chest or back
How do you work legs without using back
oh shit you wanna laugh at a routine, you can roast mine
Exercise Routine
Monday
Warmup/Stretch
Climbing 1 hour
Focus on max V level problems
Tuesday
Run the lake -4.5 miles
Wednesday
Cycling 20-30 miles
Thursday
Warmup/Stretch
Pushups 4x10
Row 4x8
Neutral grip Pullup 3x descending pyramid
Incline dumbell press (should change to dips) 3x10-12 slow negatives
Climbing 30 minutes: lower v level with focus on slow movements, time under tension.
Lateral raises 3x12 with slow eccentric/concentric
Ab wheel 4x8
Friday
Rest
Saturday
Stretch/Warmup
45 minutes climbing: volume work, trying to climb lots of holds with good form
Pushups 4x10
Row 4x8
Pull/chin up 3x descending pyramid
Incline db bench 3x10
Box jumps 5x5
Hanging leg raise 3x8
Is PPL a shit routine? I started training seriously about a month ago, and i have been doing PPL+ a day for core calisthenics. Should i change routine for gains??
my routine is 1 set of chinups, pushups, squats every other day, takes like less than 5 minutes. Also 30seconds after every set I do another set so like do another chin up, do that 2 times after the first big set.
started 2 months ago at 0 chins now 6, 5 pushups now 21. Pretty happy, it was this ezy minimalistic crap or not workout at all.
My university class schedule leaves me with a lot of time a few days and very little time on the others so I tried to make a full body routine with volumes similar to what I'm doing now (4 days UL + 1 arm day), mostly trying to hit around 10-15 sets per week for the biggest muscle groups, but it seems kinda excessive in terms of fatigue, thoughts?
her routine is just HWD squats til failure
Post body
Whats the best routine for arms?
PPL
Zercher Exercises
Are you serious?
They toughen up your forearms and exercise a huge part of your body
Post body
anything with curls, skullcrushers, dips, and pull-ups
Do the 70s bodybuilding split of chest+back, shoulders+arms, and legs. Arms recover easily and it lets you go ham on them instead of them being tired at the end of a push or pull day
How do you work chest or back without using your arms
How do you work shoulders or arms without using chest or back
How do you work legs without using back
Heavy conventional compound movements + basic arm isolation work
>female
>at the gym
>not on her phone
>thinking the way you organize your routine will determine what your physique will look like more than genetics
Have fun with those newbie gains
Rate my routine:
A:
Squat 3x5
Bench 3x5
Chin ups 3x5
Seated row 3x8
Tricep pulldowns 3x10
B:
Squat 3x5
OHP 3x5
Dips 3x5
Lat pulldowns 3x8
Bicep curls 3x10
Alternate every other day with a rest day inbetween
Cringe cuz no diddy lift
oh shit you wanna laugh at a routine, you can roast mine
Exercise Routine
Monday
Warmup/Stretch
Climbing 1 hour
Focus on max V level problems
Tuesday
Run the lake -4.5 miles
Wednesday
Cycling 20-30 miles
Thursday
Warmup/Stretch
Pushups 4x10
Row 4x8
Neutral grip Pullup 3x descending pyramid
Incline dumbell press (should change to dips) 3x10-12 slow negatives
Climbing 30 minutes: lower v level with focus on slow movements, time under tension.
Lateral raises 3x12 with slow eccentric/concentric
Ab wheel 4x8
Friday
Rest
Saturday
Stretch/Warmup
45 minutes climbing: volume work, trying to climb lots of holds with good form
Pushups 4x10
Row 4x8
Pull/chin up 3x descending pyramid
Incline db bench 3x10
Box jumps 5x5
Hanging leg raise 3x8
Sunday
Free day: 2-4 hour cycling or ruck
>PPL
>small arms
have a nice day retard
Is PPL a shit routine? I started training seriously about a month ago, and i have been doing PPL+ a day for core calisthenics. Should i change routine for gains??
PPL isnt a routine. It's a template for how to structure days for a routine.
Day 1: PUSH focus on strength
>Bench press 5x5
>OHP 4x6
>Barbell Row 4x6
>Lat Pulldown 3x8
>Barbell Curls 3x8
>Triceps pushdowns 3x8
Day 2: PULL focus on strength
>Squats 5x5
>Leg Press 4x8
>Romanian deadlift 4x6
>Calf raises (weighted) 4x6
>Glute bridges 4x6
Day 3: PULL for volume
>Pull ups 4x8
>Barbell row 4x10
>Bench Press 3x12
>Chest flies 3x12-15
>Lateral Raises 4x12-15
>DB Curls 3x12-15
>Triceps pushdowns 3x12-15
Day 4: Legs for volume
>Deadlifts 3x6
>Squats 3x10
>Leg curls 4x10-12
>Leg extension 4x12-15
>Calf raises 4x12
Calendar: A.B.1.1.C.D.2
1: cardio
2: rest
Here’s mine
Upper:
Lat pull down 15x4
Bench 10x4
Rows 10x4
OHP 10x4
Bicep curls 8x4
Lower:
Squats 10x4
Leg curls 15x4
Calf raises 10x4
Leg extension 15x4
Push:
Bench 6x4
Pec flyes 8x4
OHP 6x4
Rear felt flyes 10x4
Pull:
Lat pull down 8x4
Rows 8x4
Bicep curls 8x4
Legs:
Deadlifts 5x5
Squats 8x4
Hip thrust 6x4
Leg extension 6x4
my routine is 1 set of chinups, pushups, squats every other day, takes like less than 5 minutes. Also 30seconds after every set I do another set so like do another chin up, do that 2 times after the first big set.
started 2 months ago at 0 chins now 6, 5 pushups now 21. Pretty happy, it was this ezy minimalistic crap or not workout at all.
My university class schedule leaves me with a lot of time a few days and very little time on the others so I tried to make a full body routine with volumes similar to what I'm doing now (4 days UL + 1 arm day), mostly trying to hit around 10-15 sets per week for the biggest muscle groups, but it seems kinda excessive in terms of fatigue, thoughts?
>thoughts?
you have no idea what you're doing and are weak af so just read SS instead.you pussy.
I do full body 6 days a week, still seeing gains too