/fit/ - Fitness » Thread #34695806

[94 / 8 / ?]

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Anonymous Tue 27 Oct 2015 15:44:44 No.34695806 View Reply Report Delete

Quoted By: >>34695956 >>34695969 >>34696143 >>34697927 >>34700566 >>34700868 >>34701661

Help me /fit/
Anyone have a good PPL routine? I've seen a few online but they usually have a critical flaw that makes me question their credibility (no deadlifts, doing smith squats...)

Anonymous

Anonymous Tue 27 Oct 2015 15:49:05 No.34695853 Report Delete

Quoted By: >>34695935

are you fucking retarded if you know enough to point out a flaw just fix the goddamn flaw or make your own routine.
can't tell if my stomach is full from taking that bait or still full from chicken and rice.

Anonymous

Anonymous Tue 27 Oct 2015 16:00:29 No.34695935 Report Delete

Quoted By: >>34696360

>>34695853
I don't think you see the bigger picture, if the guy who writes a routine makes a flaw like that, then who's to say that the entire program isn't complete garbage

Anonymous

Anonymous Tue 27 Oct 2015 16:02:35 No.34695956 Report Delete

Quoted By: >>34695975 >>34696064 >>34700753

>>34695806
piece of shit image

ohp is superior to the press

Anonymous

Anonymous Tue 27 Oct 2015 16:03:02 No.34695962 Report Delete

Quoted By:

If you're not experienced enough to realize you should do 3-4 compounds and 3-4 isolations per workout and as long as you're doing your best it doesn't matter what and how much you're doing, you should probably stick to those pre-made "routines".

Anonymous

Anonymous Tue 27 Oct 2015 16:03:39 No.34695969 Report Delete

Quoted By:

>>34695806

a push/pull or horizontal/vertical is superior to push/pull/legs

Anonymous

Anonymous Tue 27 Oct 2015 16:04:13 No.34695975 Report Delete

Quoted By: >>34696010 >>34696030

>>34695956
>ohp is superior to the press

Becouse your bench press sucks? OHP is a good accessory lift for bench ;)

Anonymous

Anonymous Tue 27 Oct 2015 16:08:19 No.34696010 Report Delete

Quoted By: >>34696094

>>34695975
bench press is a plebian lift

go to any gym around

Anonymous

Anonymous Tue 27 Oct 2015 16:09:56 No.34696030 Report Delete

Quoted By: >>34696094 >>34696166 >>34696208 >>34696243 >>34696264

>>34695975
>being a bench press fag
>implying it's anything more than a useless lift
>no pragmatic applications in every day life compared to OHP
>sole purpose is to jerk yourself and your bros off on how much you can press

Anonymous

Anonymous Tue 27 Oct 2015 16:12:43 No.34696064 Report Delete

Quoted By: >>34696073

>>34695956
OHP is the press...

Anonymous

Anonymous Tue 27 Oct 2015 16:13:38 No.34696073 Report Delete

Quoted By: >>34696085

>>34696064
typo ofc fam

Anonymous

Anonymous Tue 27 Oct 2015 16:14:33 No.34696085 Report Delete

Quoted By: >>34696252 >>34700783

>>34696073
What is 'ofc' blood?

Anonymous

Anonymous Tue 27 Oct 2015 16:15:23 No.34696094 Report Delete

Quoted By: >>34696138

>>34696010
>>34696030

>i don't bench press because its popular

Anonymous

Anonymous Tue 27 Oct 2015 16:19:30 No.34696138 Report Delete

Quoted By: >>34696194

>>34696094
i do bench press

but between the press and bench press, the press is simply superior and should be represented in the OP image instead of the pleb press

Anonymous

Anonymous Tue 27 Oct 2015 16:19:49 No.34696143 Report Delete

Quoted By: >>34696202 >>34696237 >>34696273 >>34696402 >>34696673

>>34695806
Push
Bench 5*3
OHP 3*8
Triceps Accesory 3*12

Pull
Deads 5*2
Rows 3*8
Biceps Accesory 3*12

Legs
Squats 5*3
Front Squats 3*8
Hamstring Accesory 3*12

Anonymous

Anonymous Tue 27 Oct 2015 16:22:01 No.34696166 Report Delete

Quoted By: >>34696333 >>34696535

>>34696030
>Using the "functional strength" meme
The fact is, OHP is not a competition lift, bench is. Hey, I like rows and they're not competition either.

Anonymous

Anonymous Tue 27 Oct 2015 16:24:11 No.34696194 Report Delete

Quoted By: >>34696263

>>34696138
And how is it "superior"?

Anonymous

Anonymous Tue 27 Oct 2015 16:24:39 No.34696202 Report Delete

Quoted By: >>34696221 >>34696373

>>34696143
this is really minimalistic
it's missing a few things though

Anonymous

Anonymous Tue 27 Oct 2015 16:25:14 No.34696208 Report Delete

Quoted By:

>>34696030
Benching teaches you to exert maximum effort which helps all the other lifts.

Anonymous

Anonymous Tue 27 Oct 2015 16:26:17 No.34696221 Report Delete

Quoted By: >>34696321

>>34696202
this could be a good beginner PPL template

Anonymous

Anonymous Tue 27 Oct 2015 16:27:29 No.34696237 Report Delete

Quoted By: >>34696253 >>34696741

>>34696143
Deads are a push fam

Anonymous

Anonymous Tue 27 Oct 2015 16:28:32 No.34696243 Report Delete

Quoted By: >>34696535

>>34696030
Yes , of course, the overhead press is completely applicable to everyday life. I can't tell you the amount of times I lift heavy objects from my chest to over my head then back to my chest on a daily basis. The carryover, from the ohp, to everyday life is nothing short of a miracle. I use to injure myself lifting heavy cereal boxes from my counter to my upper cabinets before I began ohp.

Anonymous

Anonymous Tue 27 Oct 2015 16:29:08 No.34696252 Report Delete

Quoted By:

>>34696085
"Of course", smh fam

Anonymous

Anonymous Tue 27 Oct 2015 16:29:15 No.34696253 Report Delete

Quoted By: >>34696287 >>34696658 >>34696741

>>34696237
It's not. Do you even understand anatomy, hon. Your muscles are pulling, not pushing. Hamstrings, lower back and glutes act like a bicep.

Anonymous

Anonymous Tue 27 Oct 2015 16:30:27 No.34696263 Report Delete

Quoted By: >>34696288

>>34696194
who looks better

a man who lifts 350lbs over his head standing

or a man who does a bench press with the same weight

Anonymous

Anonymous Tue 27 Oct 2015 16:30:33 No.34696264 Report Delete

Quoted By: >>34696535

>>34696030
>bench press has no pragmatic applications in every day life

Really? Pushing things away from you has no fucking application? REALLY BRO?

Anonymous

Anonymous Tue 27 Oct 2015 16:31:08 No.34696273 Report Delete

Quoted By:

>>34696143
I see no calf work, ab work, pec hypertrophy work, rear delts, forearms, pre-hab stuff.
Also there's no plan of progression.

You call that a program?

Anonymous

Anonymous Tue 27 Oct 2015 16:31:48 No.34696287 Report Delete

Quoted By:

>>34696253
Literally every muscle pulls.

Anonymous

Anonymous Tue 27 Oct 2015 16:31:55 No.34696288 Report Delete

Quoted By: >>34696306

>>34696263
What the fucking fuck

Who looks better? A man who squats 100kg or a man who deadlifts 100kg. Yeah, you should squat instead of deadlift!

Anonymous

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Anonymous Tue 27 Oct 2015 16:32:16 No.34696291 Report Delete

Quoted By: >>34696341 >>34701218

>benchfags will never know this feel

Anonymous

Anonymous Tue 27 Oct 2015 16:33:30 No.34696306 Report Delete

Quoted By:

>>34696288
not even close to the same thing

Anonymous

Anonymous Tue 27 Oct 2015 16:34:42 No.34696321 Report Delete

Quoted By:

>>34696221
too low volume for my taste, but i guess it could be good for beginners
here's mine ppl i posted in routine thread
i'm past intermediate phase though

bench/ohp 6x3
ohp/bench 3x6
incl db 3x8
laterals 3x8, 2x15
tric. ext 3x8, 2x15

pullups/bbrows 3x6
bbrows/pullups 3x6
pulldowns 3x8
rear delt rows 3x8, 2x15
bicep curls 3x8, 2x15

squat/dl 6x3
rdl/frsq 3x6
lunge 3x8
abs1 3x8, 2x15
abs2 3x8, 2x15

pplxrepeat
still manage to pogress weekly upon switching to 6x3 scheme even though lits are considered proicient by symmstrength (295x3/375x3 b/sq)
will prolly stick with this for next 6-8 months

Anonymous

Anonymous Tue 27 Oct 2015 16:35:50 No.34696333 Report Delete

Quoted By:

>>34696166
>The fact is, OHP is not a competition lift,

Yes it is, it's one of the main competitive lifts, but it's been often omitted because it's not possible to regulate leaning very well

Anonymous

Anonymous Tue 27 Oct 2015 16:36:23 No.34696341 Report Delete

Quoted By: >>34696423 >>34696432

>>34696291
>Implying guys who bench don't do OHP too

Its only you press faggots who refuse to bench becouse you suck at it.

Anonymous

Anonymous Tue 27 Oct 2015 16:37:31 No.34696360 Report Delete

Quoted By:

>>34695935
OR maybe youre the one who's making the flaw by changing a decent program around

Anonymous

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Anonymous Tue 27 Oct 2015 16:38:16 No.34696367 Report Delete

Quoted By: >>34696496 >>34696800 >>34700579 >>34701270

_________________________________
PUSH ️
____________
Overhead Press/Clean️5x8
Lateral/Front Raises ️ 4x12/20
Barbell Bench️ 5x5
Dips️ 4x12
Dumbbell Incline Press️ 5x12
Cable Crossover Dropset️ 3x12
Landmine Press️ 4x15
SkullCrushers️ 4x12
Rope Pushdowns Dropset️ 4x15
_________________________________
PULL ️
______________
Facepulls️ 3x15
Deadlifts️ 315: 3x5, Heavy single
Pullups️ 3x Failure
Supinated CableRows️ 4x12
Straight Arm Pulldown️3x15
Tbar Row️ 4x12
Dumbell Rows / Pullovers️ 4x15
Supinated Lat Pulldown️ 3x12
Shrugs️ 3x15
Dumbell Superset️ 5x12
Preacher Curls️ 3x12
21's️ 3 Sets
_________________________________
LEGS ️
______________
Quad & Hamstring Warmup
Squats️ 5x5, Heavy Single
Front Squats️ 3x8
Lunges️ 4x12
Leg Press️ 5x30
Leg Extensions Dropset️ 3x12
Hamstring Curls ️3x20
Stiff Legged Deadlift️3x12
_________________________________
ACCESORY WORK ️
_______________________
Core:
Hanging Leg Raises️ 4xFailure
Weighted Leg Raises️10lbs.x12
Cable Crunches️ 4x25 Slow
Inclined Woodchoppers️ 3x25
Calves :
Standings Calf raises
Seated Calf Raise

Anonymous

Anonymous Tue 27 Oct 2015 16:38:35 No.34696373 Report Delete

Quoted By: >>34696386

>>34696202
I figured, since OP doesn't know how to work around "critical errors" of a program, maybe he's a beginner. This is merely an intro.

Anonymous

Anonymous Tue 27 Oct 2015 16:40:00 No.34696386 Report Delete

Quoted By:

>>34696373
That's not even a program. Its just a routine. Bunch of exercises with strict reps and sets don't make a program.

Anonymous

Anonymous Tue 27 Oct 2015 16:41:17 No.34696402 Report Delete

Quoted By: >>34696434

>>34696143
>11 sets per workout 3x/week

don't push yourself too hard, you wouldn't want to strain your vagina

Anonymous

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Anonymous Tue 27 Oct 2015 16:43:17 No.34696423 Report Delete

Quoted By: >>34696454 >>34696490 >>34696494 >>34696635

>>34696341
i use the bench press in my program. but i appropriately consider the bench press inferior to the press

>Implying guys who bench don't do OHP too

yes i am implying that. this is exactly true. and nearly everyone who presses does the bench press u fuckin moron. but in gyms all around the world there are 10 benches next to 20 machines and curling mirrors. maybe 1 or 2 ohp racks in sight, if you're lucky

Anonymous

Anonymous Tue 27 Oct 2015 16:44:22 No.34696432 Report Delete

Quoted By:

>>34696341
nuff said

Anonymous

Anonymous Tue 27 Oct 2015 16:44:44 No.34696434 Report Delete

Quoted By: >>34696536

>>34696402
Just wait until you start to lift heavy. After a heavy bench and OHP you don't have the strength to get good reps and sets without dropping the weight down a lot, and by then its arguable whether you should go home and recover or just squeeze those few gains that are left, if there is any.

Anonymous

Anonymous Tue 27 Oct 2015 16:46:21 No.34696454 Report Delete

Quoted By: >>34696481

>>34696423
>ohp racks
not squat racks?

Anonymous

Anonymous Tue 27 Oct 2015 16:48:48 No.34696481 Report Delete

Quoted By:

>>34696454
yes

Anonymous

Anonymous Tue 27 Oct 2015 16:49:50 No.34696490 Report Delete

Quoted By: >>34696542 >>34696570

>>34696423
>OHP RACK

Lmao you DYEL. I think we're done. I know that you used to bench until it was too hard for you.

Just tell me why bench is inferior in your opinion and i'll let you be. But don't even bring up that "functional" shit. bench also strengthens your triceps, front dels, pectoralis major lower + upper and even a bit of lats and abs. You can get more squeeze out of it, becouse you can tense your whole body unlike in OHP, where your form just shakes under heavy weight at the last reps. Everyone who has done heavy OHP knows this and that its hard to progress becouse of that.

OHP is great, but bench is the best press exercise for mass and strength. Most weight used, most muscles used, best to maintain a tense form under the bar etc.

Anonymous

Anonymous Tue 27 Oct 2015 16:50:17 No.34696494 Report Delete

Quoted By: >>34696542

>>34696423
You're right to some degree. I didn't see many people doing ohp before then when I started browsing fit I saw the press means memes (the clockwork orange one always makes me Kek) and decided to try ohping. Fucking fell in love with it. Obviously do both and I will say ohping definitely helped with my bench

Anonymous

Anonymous Tue 27 Oct 2015 16:50:18 No.34696496 Report Delete

Quoted By:

>>34696367
this looks like some solid stuff, thanks anon

Anonymous

Anonymous Tue 27 Oct 2015 17:00:31 No.34696535 Report Delete

Quoted By: >>34700605

>>34696166

If you're competing, then obviously the BP is important. If not, then my point stands

>>34696243
OHP builds all around healthy shoulders by increasing their strength and stability.

>>34696264
In every day life, force used to push things away from you will almost always be derived from the legs. Some bench line upper body strength is obviously necessary, which comes from the Press. Not very often will you be pushing things away from you with immobile legs while your back is pinned against a wall

Anonymous

Anonymous Tue 27 Oct 2015 17:00:36 No.34696536 Report Delete

Quoted By: >>34696623

>>34696434
>Just wait until you start to lift heavy
>Implying I don't

kek, if you have so little energy that you can barely continue to keep working out after 6 sets, you need to seriously improve your fitness. Maybe you should do cardio so you can keep your endurance up

Anonymous

Anonymous Tue 27 Oct 2015 17:00:56 No.34696542 Report Delete

Quoted By: >>34696623

>>34696490
whatever yu say fag

>OHP, where your form just shakes under heavy weight at the last reps.
cause you're fucking shit at it

>bench is the best press exercise for mass and strength
yeah which one uses more muscle mass. bench, or the press (protip: the press)

which one is popular with fatties who do gay bridging and stuff towels down their shirts to bench "400lbs" with a 1 inch ROM. (protip:t he bench)

say all u want about hip involvment in certain press forms..... everyone goes to lockout and starts at nearly the same spot

you've never OHPd a girl in your fcking life wtf would you know

>>34696494
i enjoy those memes as well.

you and me agree

Anonymous

Anonymous Tue 27 Oct 2015 17:03:26 No.34696570 Report Delete

Quoted By: >>34696653

>>34696490
>Becouse
jesus christ learn to spell you illiterate autist.
>Implying bench uses the most muscles and good rom
>All competitive bench pressers use 2 inch rom because of their severely arched backs and fat bellies

kek, barbell bench is a joke. Dumbbell bench for heavy reps if you're not a pussy who needs to shorten their ROM to 2 inches

Anonymous

Anonymous Tue 27 Oct 2015 17:07:23 No.34696623 Report Delete

Quoted By:

>>34696542
I love to see you fags making up excuses to avoid bench. Good. I'll do them both and steal all the gains.

>>34696536
Its not about energy. I do cardio 3x a week bro. Its about strength, your CNS can't tolerate big weights. If you've ever done heavy deadlifts, you know that its possible that after one heavy set of five you can't even get the bar up easily.

If you want to do 10 exercises on your push day, you must use low weights or you must be a beginner who has a shitty nercvous system and cant fully recruit muscles or activate neurons.

Anonymous

Anonymous Tue 27 Oct 2015 17:08:20 No.34696635 Report Delete

Quoted By:

>>34696423
hello angry dyel

Anonymous

Anonymous Tue 27 Oct 2015 17:09:07 No.34696640 Report Delete

Quoted By:

Wouldn't deadlifts be on push day?

Anonymous

Anonymous Tue 27 Oct 2015 17:10:23 No.34696653 Report Delete

Quoted By:

>>34696570
All competitive bench pressers also can bench +3x more than you with flat back, legs up and belly sucked in.

Anonymous

Anonymous Tue 27 Oct 2015 17:10:34 No.34696658 Report Delete

Quoted By: >>34696741

>>34696253
Aren't you pushing the weight off the ground?

Anonymous

Anonymous Tue 27 Oct 2015 17:11:32 No.34696673 Report Delete

Quoted By:

>>34696143
and than people come here after 2 years and say they didn't gain any muscle

Anonymous

Anonymous Tue 27 Oct 2015 17:12:17 No.34696678 Report Delete

Quoted By:

obese powerlifters in full damage control itt

Anonymous

Anonymous Tue 27 Oct 2015 17:18:35 No.34696741 Report Delete

Quoted By:

>>34696237
>>34696253
>>34696658
It's a combination, you push with your lower body, but pull with your upper, the reason people refer to it as a push, is that it often helps with form when you have that mindset

Anonymous

Anonymous Tue 27 Oct 2015 17:20:15 No.34696759 Report Delete

Quoted By:

So how about them PPL routines, lads. Help a beginner out.

Is this good? https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

Anonymous

Anonymous Tue 27 Oct 2015 17:24:34 No.34696800 Report Delete

Quoted By:

>>34696367
Looks good. A+

Anonymous

Anonymous Tue 27 Oct 2015 19:03:39 No.34697927 Report Delete

Quoted By:

>>34695806
http://forum.bodybuilding.com/showthread.php?t=149807833

Anonymous

Anonymous Tue 27 Oct 2015 22:51:02 No.34700468 Report Delete

Quoted By: >>34700579

Push

Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 4x8-10
Dips 4x10-12
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns
3x10-12
Overhead Dumbbell Extension
3x10-12
Shrugs
3x10-12

Pull

Deadlifts 3x3
Pull ups and chin ups
Barbell Rows: 3x5
Lat Pulldowns with
3x8-10
Seated rows
3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls
4x-10-12
Hammer Curls
3x10-12

Legs

Barbell Squats: 4x5-6
Lunges 4x10-12
Leg Extensions
3x10-12
Hamstring Curls
3x10-12

How does mine look?
PPLPPLx

Anonymous

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Anonymous Tue 27 Oct 2015 23:03:49 No.34700566 Report Delete

Quoted By: >>34700591 >>34700617 >>34701554 >>34701579

>>34695806

You should do deadlifts on leg days tbh.

Anonymous

Anonymous Tue 27 Oct 2015 23:06:07 No.34700579 Report Delete

Quoted By: >>34700634

>>34700468
>>34696367

>deadlifting on pull day
>doing legs the day after
>only one rest per week
>doing pull and legs day twice every week

Both look like shit. Your legs will never grow if you keep working them two days in a row (pull and legs days) without giving them any rest ever.

Enjoy never having your legs grow or get stronger ever.

Anonymous

Anonymous Tue 27 Oct 2015 23:07:29 No.34700591 Report Delete

Quoted By:

>>34700566
>hipertrophy
I know you did that deliberately.

Anonymous

Anonymous Tue 27 Oct 2015 23:09:04 No.34700605 Report Delete

Quoted By: >>34700619

>>34696535
>OHP builds all around healthy shoulders by increasing their strength and stability.
no, it doesn't.
ohp mainly hits the anterior and lateral deloids, which actually are destabilizers of the shoulder

Anonymous

Anonymous Tue 27 Oct 2015 23:10:08 No.34700617 Report Delete

Quoted By: >>34700632

>>34700566
Oh dear god, it's this faggot again.

Anonymous

Anonymous Tue 27 Oct 2015 23:10:12 No.34700619 Report Delete

Quoted By: >>34700639

>>34700605

OHP hits the traps as well...

Anonymous

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Anonymous Tue 27 Oct 2015 23:12:30 No.34700632 Report Delete

Quoted By: >>34700648

>>34700617

Are you the "I can't OHP after bench" or the "I can't deadlift after squats" guy?

Anonymous

Anonymous Tue 27 Oct 2015 23:12:38 No.34700634 Report Delete

Quoted By: >>34700677

>>34700579
>Your legs will never grow if you keep working them two days in a row

http://www.owresource.com/training/bulgarian.php

Anonymous

Anonymous Tue 27 Oct 2015 23:13:04 No.34700639 Report Delete

Quoted By: >>34700663

>>34700619
yes, and the triceps as well...
I just meant "of the deltoid muscle, the ohp mainly hits the anterior and lateral heads, not the posterior head"

btw, ohp mostly hits the upper traps, not the middle or lower traps
the upper traps are usually overdeveloped compared to the middle and lower traps anyway due to deadlifts

Anonymous

Anonymous Tue 27 Oct 2015 23:14:05 No.34700648 Report Delete

Quoted By:

>>34700632
and again with the shitty pictures
please fuck off

Anonymous

Anonymous Tue 27 Oct 2015 23:14:43 No.34700654 Report Delete

Quoted By: >>34700663

How are you guys able to ohp after benching? I'm usually drained after either and would have to take at least a 15-20 minute break of just sitting down to do the other

Anonymous

Anonymous Tue 27 Oct 2015 23:15:46 No.34700663 Report Delete

Quoted By: >>34701097

>>34700639

Actually, it hits the middle traps as well.

And the lower part of the traps is used as a stabilizer during the movement.

>>34700654

Eat more, do a novice routine first.

Anonymous

Anonymous Tue 27 Oct 2015 23:18:02 No.34700677 Report Delete

Quoted By:

>>34700634
>(Mon, Wed, Fri)
>(Mon, Wed, Fri)
>(Tue, Thu, Sat)

Besides, you can do whatever the fuck you want with steroids.
I'm talking about natties here.

Anonymous

Anonymous Tue 27 Oct 2015 23:27:51 No.34700753 Report Delete

Quoted By:

>>34695956
I agree

Anonymous

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Anonymous Tue 27 Oct 2015 23:31:43 No.34700783 Report Delete

Quoted By:

>>34696085

Anonymous

Anonymous Tue 27 Oct 2015 23:41:14 No.34700868 Report Delete

Quoted By:

>>34695806
Push
Bench 3*5-6
Incline DB Bench 3*6-10
OHP 4*6-10
Lat Raises 3*8-12
Skullcrushers 3*8-12

Pull
Deads 4*5-6
Rows 3*6-10
Chins 3*8-12
Curls 3*8-12

Legs
Squats 3*5-6
Front Squats 3*5-6
Calf Raises 3*8-12

Anonymous

Anonymous Wed 28 Oct 2015 00:07:14 No.34701097 Report Delete

Quoted By:

>>34700663
>Actually, it hits the middle traps as well.
>And the lower part of the traps is used as a stabilizer during the movement.
Yeah, but how much compared to the upper part?

Anonymous

Anonymous Wed 28 Oct 2015 00:23:18 No.34701218 Report Delete

Quoted By: >>34701235 >>34701374

>>34696291
>bent wrists

Anonymous

Anonymous Wed 28 Oct 2015 00:26:39 No.34701235 Report Delete

Quoted By:

>>34701218
r u srs?

Anonymous

Anonymous Wed 28 Oct 2015 00:31:58 No.34701270 Report Delete

Quoted By:

>>34696367
Way Too much volume

Anonymous

Anonymous Wed 28 Oct 2015 00:42:25 No.34701341 Report Delete

Quoted By:

Pull/legs/push x2
Pull 1
Deadlift 5x5 @80% 3x2 @90%
Pendley row 5x5
Back extentions 3x12
Shrugs 3x8

Legs 1
Squat 5x5
Front squat 5x8
Incline sit ups 4x12

Push 1
Bench press 5x5
Ohp 5x5
Incline Dumbell bench press 4x6
Tricep accessory 3x12

Pull 2
60 Wide grip chins
Straight leg deadlifts 5x5 @80%
T bar rows 5x8
Face pull 3x12
Cable rows 3x8
Dumbell preacher curl 3x10

Legs 2
Squat 6x8 @75%
Incline leg press 3x8 single Leg 2x12
Leg raises 4x10

Push 2
Incline Bench press 5x8 @70%
Dumbell shoulder press 5x8
Cable Flys 3x10
Lateral raises 3x10
LTE 4x8

Anonymous

Anonymous Wed 28 Oct 2015 00:46:06 No.34701374 Report Delete

Quoted By:

>>34701218
Can you do it. And bent wrist are not that bad even with the wraps on.

Anonymous

Anonymous Wed 28 Oct 2015 00:51:09 No.34701414 Report Delete

Quoted By: >>34701430 >>34701444

But I don't wanna do any leg work besides deadlift and squat.

Anonymous

View Same Google ImgOps iqdb SauceNAO routine.png, 209KiB, 1724x1038

Anonymous Wed 28 Oct 2015 00:52:42 No.34701422 Report Delete

Quoted By: >>34701514

Anonymous

Anonymous Wed 28 Oct 2015 00:53:39 No.34701430 Report Delete

Quoted By:

>>34701414
They are good but accessories are still needed like leg press and front squat

Anonymous

Anonymous Wed 28 Oct 2015 00:55:43 No.34701444 Report Delete

Quoted By: >>34701455

>>34701414

How do you feel about squat and deadlift variations?

Anonymous

Anonymous Wed 28 Oct 2015 00:56:44 No.34701455 Report Delete

Quoted By:

>>34701444
I like Bulgarian split squats and trapbar deads

Anonymous

Anonymous Wed 28 Oct 2015 01:07:15 No.34701514 Report Delete

Quoted By:

>>34701422
Don't have to hide that it's from reddit it's a good routine.

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Anonymous

Anonymous Wed 28 Oct 2015 01:15:05 No.34701554 Report Delete

Quoted By:

>>34700566
stop jewing this
we already pointed out all flaws of your routine, and instead of fixing them you still shitpost for attention

Anonymous

Anonymous Wed 28 Oct 2015 01:19:25 No.34701579 Report Delete

Quoted By:

>>34700566
Its just push pull, not push pull legs

Anonymous

Anonymous Wed 28 Oct 2015 01:32:09 No.34701661 Report Delete

Quoted By:

>>34695806
Monday:
Bench Press 10x10
Barbell Rows 10x10
Incline Fly's 12x4
One Arm DB Rows 12x4
Decline BP 12x4

Tuesday:
Squats 10x10
Lunges 10 meters x4
Leg Extensions 12x4
Leg Curls 12x4
Calf Raises Infinityx4

Wednesday:
OHP 10x10
Shrugs 5x10
Lateral Raises12x4
Frontal Raises 12x4

Thursday:
Incline BP 10x10
Lat Pulldown 10x10
Dumbell BP 4x12
Deadlift 4x12
Fly's 4x12
Cable Rows 4x12

Friday
EZ bar curls 10x10
Skullcrushers 10x10
Barbell Curls 4x12
Tricep pushdown 4x12
Preacher Curls 4x12
Tricep extension 4x12

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