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So i have a new plan and would ask the hltv alphas if it's good the way it is or if i should change something up a bit. i go 5x a week and do a P/P/L
Monday (Pullday):
- 3x8-12 Pulldowns
- 3x8-12 seated cable rows
- 5x15-20 face pulls
- 4x8-12 hammer curls
- 4x8-12 dumbell curls
Tuesday (Pushday):
- 4x5 benchpress
- 3x8-12 overheadpress
- 3x8-12 incline dumbell press
- 3x10-12 cable butterfly (for chest, don't know how that exercise is called)
- 3x8-12 triceps pushdowns
- 3x8-12 overhead triceps extensions
- 3x15 lateral rises
Wednesday (Legs):
- 2x5, 1x5+ Squats
- 3x8-12 romanian deadlift
- 3x8-12 leg press
- 3x8-12 leg curls
- 5x8-12 calf raises
- abs
Thursday (Pull):
like above
Friday (Push):
like above
Saturday (off)
Sunday (off)
no 😎
+2
+3
Hello? What about Sultan Kösen?
why pull downs instead of pull ups? fat?
You should go Saturday and Sunday too men))))
Sunday is church day wtf???
Just use bible's as your weight)))
The Lord lifts it for me))
Jesus had some nice abs men))))
hahaha
+1 real mens))) go everyday 😎😎
What is your goal? What is your weight? Are you beginner?
kkkkkkkk pull day and push day... just idiotic
try biceps 21 arnold's (barbell with weights on side that u slide on) then u train different parts of your biceps with it, this is one set:
7x7x7, first 7 u do half motion from bottom to middle part of the lift x7, then u do the other way, 7x with startpoint of middle and up to full motion, then you do x7 with full motion on it, so the goal is to do 21 in each set, so do a weight u feel comfortable to be lifting 21 times, and obviously u can increase difficulty with holding the barbell further apart etc..
If you always skip leg day just add it up to the shorter workout so you will have pull+legs and push and you can go 4 times a week with rests in between
squats and deadlifts in the same day? no thanks
ur pullday lacks volume. back is huge and you should do at least 2 exercises for traps and 2 exercises for lats.
do bent over row
pull ups
lat pulldowns
seated cable row
and shrugs if you wanna look big
also deadlifts are good but most people dont wanna do them so i understand
massive traps make you look big as fuck, i'd also add some kind of a heavy row like v bar row or bent over row
imo:
legday is perfect
pushday is good, but i would cut one of the triceps exercises for my own taste
pullday i would add pullups and shrugs, cut one of the curl exercises per day and rotate the two throughout the week
yeah i'm skipping the overheadtriceps extensions most of the times anyway because i train early in the morning and run out of time often. as stated in #34 i'm definitely going to include shrugs and maybe pullups aswell but what do you mean with cutting one curl exercise?
like monday hammer curls and thursday dumbell curls?
yea thats what i do.. im doing the same exercises as you + pull ups and shrugs and my biceps is just way too fucked after that to do 8 sets of curls
u should in future increase the amouth u do that/the weight of that or its just gonna become less impactful
thats why setting up routine for muscle is bad, u gotta go for ur max with consistency, not for ur notes everyday
for cardio
Follow #61 advice and consider doing light and heavy days like this:
Week 1:
Monday - Pull Light
Tuesday - Push Heavy
Wednesday - Legs Light
Thursday - Pull Heavy
Friday - Push Light
Week 2:
Monday - Pull Heavy
Tuesday - Push Light
Wednesday - Legs Heavy
Thursday - Pull Light
Friday - Push Heavy
This way half the days are light, half the days are heavy. The rep range is up to you maybe 3-8 for heavy and 10-15 on light, depending on your goals.
Pull day add rows (i would alternate between bent over, pendlay, and underhand barbell rows).
also add pull ups/chin ups, and shrugs to each pull day
I would also recommend to ppl a/b rotation
so for instance:
Push A - Bench first/ Push B - OHP first
Leg A - Squats/ Leg B - deadlift
last, i would probably swap leg press for lunges.. avoid machines as much as possible for legs
I can send you my PPL if you want it
yeah stated above that i need to include shrugs and pull ups.
need to see if i have power left for betnover rows since cable rows are always very exhausting for me. i actually rotate benchpress and ohp!
"avoid machines as much as possible for leg" - how so?
yeah send it if you don't mind. always good to compare yourself!
I would definitely recommend starting with rows; it's always great to start with a big compound lift just like your push and leg days.
And as far as avoiding machines, pretty much just the example I gave. Lunges with work few more muscles and work your stabilizer muscles while still targeting your quads. That being said, leg press is obviously fine in moderation :p
reddit.com/r/Fitness/comments/50srbo/wha..
This is the PPL I use. Granted, I don't follow it exactly (e.g. I rarely do deadlift on back day; I only do 4 sets for a few of the exercises)
I would also personally recommend adding a glute exercise on leg day too, women love a guy with a nice butt :p if you're into that kind of thing
glhf with your lifts, i better see some progress pics soon(
Do you use gear? What is your level of fitness and performance?
I assume that if you're a newfag at a gym your whole body will stress a lot for a while.
By pull down you mean lat pull down?
Do full body 3x a week instead
