/fit/ - Fitness, Health, Exercise, Dieting, etc

>>134113

we will still impregnate all your girls

>>134110

OP is still a faggot though, what kind of routine is this with only 4 exercises?

Luls

5'10'' 210 lbs

Squat 450 lbs

Bench 295 lbs

Deadlift 400 lbs

5'6 lmao

>>134110

We already have one of these threads in the catalog you small boi

>tfw 6'3"

Manlets get out

r8 my routine brehs, is it retarded or a good strength-aesthetic balance like I intended it to be? advice regarding workout B is mainly what I'm looking for, I want B to be an arms+calves day, with squats included to keep up on them

Workout A

Squat 3x5

Bench 3x5

Dead 1x5

Dip 2x8

Workout B

Squat 3x5

Bicep Curl 3x8

Tricep Curl 3x8

Wrist Curl 3x8

Delt Raise 3x8

Calf Raise 3x8

Workout C

Squat 3x5

Press 3x5

Clean 3x5

Chin 3x8

>>134149

Pull ups on A, sub-failure by 1 - 2 reps first 2 sets then to failure last set.

Change Squats in A n' C to Front Squats.

Face pulls after Squat in B. Front raise after face pulls. Add Lat raise after Front Raise.

Go to failure at the last set of every exercise, going past 5 or 8, except for deadlift, the clean and overhead press.

Do wrist extensions and farmer walks on workout B. 1 minute walk each set.

>>134149

Are you working out six days a week or three?

>>134157

>Pull ups on A

I think that'd be too much. I only have dips after the deads because at that point I'm nearly gassed. Why pull-ups rather than chin-ups?

>Change Squats in A n' C to Front Squats.

What is your reasoning for this?

>face pulls

>front raise

Okay, what do these do?

>Lat raise

That's what I meant by "delt raise".

>wrist extensions

What I meant by "wrist curl"

>Farmer walks

Been thinking of doing these, good idea.

>>134158

>It's all over the place why would you ever bench, squat, and deadlift all in the same workout?

Workouts A and C are lifted no pun intended from Starting Strength. My idea is to add an aesthetics day, Workout B, in between them to make up for the general neglect of arms/calves in SS.

>Furthermore why are you squatting every single day

xAxBxCx

For testosterone, HGH, squat progress

>post stats

Shit. Haven't been in the gym for awhile, too busy with work etc.

>>134159

3

>>134187

Front squats means you can do pull ups. Deadlifts and back squats are glute/ham, neglects quads.

Face pulls hit neglected muscles. You have 0 horizontal pulls. Good for rear delts, more than other horizontal pulls.

https://www.youtube.com/watch?v=l24pXqUrnUk

You can do pull ups on B and face pulls on A.

Front raise isn't essential I guess. Another pull would be better. A straight arm cable pull down for instance, or a pendlay row. You definitely need multiple horizontal pulls though. Face pull, Krok row, and Pendlay row is your best bet. Straight arm pull down and front raises will help with aesthetics and some specialty training for the connective tissues and joints (straight arm work is good for the joints).

>>134187

>hurr can't post stats

Just post what numbers you're lifting you faggot.

>>134232

>writes routine in markdown

You really need to get in shape.

6x a week.

A 0000 tempo (ecc, p, con, p)

B 10,10,10,10 tempo; half sets n' reps

C 0,10,0,0 tempo; half sets

D 0,0,10,0 tempo; half reps

E 10,0,0,0 tempo; half sets

F 0,0,0,10 tempo; half sets

G REST

Full body routine, 10 sets each exercise, 1 - 10 reps, 15 exercises, 72, 800 lbs of volume on A, 30 - 60 second rests.

+1 rep or set a week, every other week for B. After 4 weeks, drop down to the rep/sets of wk 2, add a new exercise, reduce the rest time, and add weight to the exercises.

Total volume should be 2 mil at the end of the year (for A), weight up 60 - 200 lbs each exercise.

>>134232

Training to failure everyday on every exercise is just stupid.

Supinated and overhand grip rows work different muscles and not interchangeable you should do both.

>one set of deadlifts a week

dyel

You're supposed to deload if you can't get any full sets, if you fail on your last set just do the same weight next workout instead of progressing.

>>134250

Eh I do the same thing tbh its easier on the eyes.

>>134280

the fuck is this gibberish

>>134285

>>134322

Tempo training incorporates lock out and out-of-the-hold training. Tempo training incorporates power, strength, mass and endurance training. Tempo training incorporates stability and mental training.

Did you know that it takes 4 miles walking for your body to discover misalignments or biomechanical flaws, and 4 more miles to correct it? You must 'walk 8 miles' when working out. This is where the laborer strength mystique comes in.

I'm training to work overtime, lazy yid. We don't hire dirt cheap illegal Djinn to build our temples!

How does this look for full body? Doing 4x per week so that I can work on the 4 lifts for strength once/week

AXBXCDX

A

back squat

dip

pullup

shoulder press

bicep curl

hanging leg raise

B

bench

front squat

pendlay row

lateral raise

bicep curl

ab wheel

C

deadlift

chest fly

pullup

tri extension

shrug

D

OHP

leg curl

dip

bent-over row

bicep curl

hanging leg raise