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GYM - Thread
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Denmark LGoony 
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)
2019-10-23 21:48
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no 😎
2019-10-23 21:50
+2
2019-10-23 21:51
+3
2019-10-23 21:52
exactly this is a pussy workout routine... whats the point of wasting your time at the gym if you are going to remain beta
2019-10-26 14:11
#44
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Denmark LGoony 
ik you're baiting but i'm still genuinely interested in your workout routine. post it if you don't mind
2019-10-26 14:16
upper low split alternating hypertrophy and strength days implementing push and pull for hypertrophy. monday upper strength, tuesday lower strenght, wednesday cardio, thursday upper pull day, friday upper push day, saturday lower hypertrophy, sunday recovery sets.
2019-10-26 14:17
#46
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Denmark LGoony 
ok arnold. btw hitting le gym for cardio lol
2019-10-26 14:19
cardio is my mental strength. I have ran many 5k races and am going to do a 10k soon. I push my mind to my absolute limits
2019-10-26 14:20
#48
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Denmark LGoony 
tbh with you 5k is nothing. but i guess it's harder with 110kg muscle mass right?
2019-10-26 14:22
you only lie to yourself. you couldnt dream of doing that. 6'5 250 btw
2019-10-26 14:22
#50
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Denmark LGoony 
tall turks don't exist. nt. or are you an unicorn or sth? nah i have no problem running since i'm playing football for ages
2019-10-26 14:25
implying kicking a ball with your little brother and step dad means athletic ability? omega
2019-10-26 14:25
#52
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Denmark LGoony 
nt midget
2019-10-26 14:26
you wish you were me bud ;((((((((( bye irrelevant
2019-10-26 14:27
#56
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Denmark LGoony 
nt midg0d_
2019-10-26 14:33
Hello? What about Sultan Kösen?
2019-10-26 14:34
#65
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Denmark LGoony 
he the unicorn i was talking bout
2019-10-26 14:37
why pull downs instead of pull ups? fat?
2019-10-26 15:58
You should go Saturday and Sunday too men))))
2019-10-23 21:50
Sunday is church day wtf???
2019-10-23 21:52
Just use bible's as your weight)))
2019-10-23 21:52
The Lord lifts it for me))
2019-10-23 21:53
Jesus had some nice abs men))))
2019-10-23 21:53
hahaha
2019-10-26 15:53
#9
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United States Tom_Brady_GOAT 
+1 real mens))) go everyday 😎😎
2019-10-23 21:52
#4
Twistzz | 
Sweden Allis 
Obviously u can go with this but u could lower thw volume on one day and then make it higher the next day(for example).
2019-10-23 21:51
#12
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Germany Bier 
I feel like it's a bit to much biceps or? Yet i am not sure since i am no expert. But training hammercurls + dumbellcurls seems to much for me
2019-10-23 21:56
#33
Twistzz | 
Sweden Allis 
wtf man. It's two excercises and hammercurls train forearms a little more aswell
2019-10-26 00:25
Hammercurls are also focused on brachialis
2019-10-26 14:55
#85
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Germany Bier 
better split it up. monday hammer curls and thursday dumbell curls
2019-10-26 16:47
You could try it but it might strain your flexors in certain days.
2019-10-23 21:52
What is your goal? What is your weight? Are you beginner?
2019-10-23 21:56
#15
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Denmark LGoony 
gaining. getting to a nice body. 1,75 manlet 65kg. no fairly experienced, to the extent that i know proper form etc. i train for lika 1 1/2 years already
2019-10-23 22:08
kkkkkkkk pull day and push day... just idiotic
2019-10-23 21:57
#16
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Denmark LGoony 
what?
2019-10-23 22:08
ignore him, push pull is legit plan looks ok, dont overanalyze it just try it and figure out if its ok for you otherwise do small changes after some weeks maybe a little bit to high volume for five days, but if you dont go 100% in every set could be fine
2019-10-23 22:15
#18
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Denmark LGoony 
yeah i know. but isn't it too much biceps and too little triceps? e: i also often skip the leg day, i hate legs hahah. i know it's bad but who cares. Push/ Pull all the way
2019-10-23 22:18
triceps is also heavily used for shoulder and chest excercises in the end its not about one or two sets just go, have fun and if you have a day where you think you can do more, just do some more as i said, dont overanalyse :-)
2019-10-23 22:20
hltv alphas never quit leg day, only pussys do :o
2019-10-23 22:21
or go for 2er split, squats on push day, leg curls/deadlift on pull so you dont have that much volume for legs but still do them
2019-10-23 22:22
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..
2019-10-23 22:28
#40
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Israel SquidVVeed 
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
2019-10-26 14:10
#26
koosta | 
United States yghj 
PPL is one of the best training programs. guys tryna bait
2019-10-23 22:29
#21
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Poland adriannB 
Too much volume for triceps. You should go low with your volume at the beginning, accumulate. Increase intensity, bring the volume up. Doing two the same push and pull training makes no sense. I would change exercises.
2019-10-23 22:21
#30
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Denmark LGoony 
''Too much volume for triceps'' you sure? i feel like the volume for the triceps is to little
2019-10-23 22:45
#31
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Poland adriannB 
12 sets a week and you need to count those other push exercises. Most of the people count half of a push exercise to tricep volume. If you add it all, it's quite few.
2019-10-25 19:46
#23
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Qatar PrisMcsgo 
who are you tryna impress here nerd
2019-10-23 22:25
#24
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India stiwa5k 
Why no deadlifts?
2019-10-23 22:27
#27
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New Zealand OhPackie 
I would split up the Tuesday push day. For example, do shoulders and chest on Thursday and then back and arms on Friday. Also, throw in some more compound lifts. For example, do weighted dips on Tuesday and add some deadlifts on Monday
2019-10-23 22:31
squats and deadlifts in the same day? no thanks
2019-10-23 22:33
#29
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Finland hammer420 
whatever suits for you and keeps you motivated is the right plan for you but to optimize a bit you should train your legs and abs twice a week along with your upper body. and remember deadlift is the king of gym exercises
2019-10-23 22:42
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
2019-10-25 19:49
#34
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Denmark LGoony 
yeah definitely need to include shrugs on pullday, you're right. also yeah, i'll rather skip the deadliftpart
2019-10-26 13:51
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
2019-10-26 15:01
#76
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Denmark LGoony 
yeah i do seated cable rows with the v bar already but i am going to include bentoverrows on my pullday
2019-10-26 15:04
Divide it by three and you'll be good.
2019-10-26 13:53
#37
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Denmark LGoony 
what do you mean?
2019-10-26 13:58
Too much training. Give your muscles time to rest.
2019-10-26 15:52
#84
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Denmark LGoony 
Well they should have enough time to rest since i'm not doing a full body workout 5times a week
2019-10-26 15:58
Men fuck dumbells honestly go barbell and do some olympic lifts too like C&J do 4 times a week, 1 lower back + legs 1 chest + upperback and u can do arms AT HOME with dumbells, and stomach too
2019-10-26 13:54
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
2019-10-26 14:02
#39
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Denmark LGoony 
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?
2019-10-26 14:07
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
2019-10-26 14:12
#43
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Denmark LGoony 
yeah the last two sets if you do 8 sets of curls are a real pain in the ass. no clean reps anymore
2019-10-26 14:14
u should in future increase the amouth u do that/the weight of that or its just gonna become less impactful
2019-10-26 14:27
#57
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Denmark LGoony 
ye ofc. that's the whole point of exercising i guess. to progress
2019-10-26 14:29
thats why setting up routine for muscle is bad, u gotta go for ur max with consistency, not for ur notes everyday
2019-10-26 14:31
#60
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Denmark LGoony 
routines are the best way to track your progress and actually progress
2019-10-26 14:32
for cardio
2019-10-26 15:24
#55
Jame | 
Russia Tank0v 
Write someone a scheme for weight loss, please I suffer a lot, I follow a diet, but my program is very bad
2019-10-26 14:27
#58
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Denmark LGoony 
stick to your diet. caloric deficit and cardio. maybe try intermediate fasting
2019-10-26 14:30
#62
Jame | 
Russia Tank0v 
I tried to starve and on the first night I lost consciousness: D
2019-10-26 14:33
#64
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Denmark LGoony 
you shoudln't do that. that's not how it works :D besides that it's not healthy :D
2019-10-26 14:36
#61
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Poland FitPolak 
I could either kick incline dumbell or cable flies. Push is dominating over Pull. Too many sets of curling, reduce it to 3 per exercise, to avoid junk volume. Rest is good
2019-10-26 14:33
#66
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Denmark LGoony 
yeah i'll do it like i stated in #39 but i really need to destroy my chest because it's lacking so i'll probably keep both exercises. splitting the curl exercise to monday/thursday from now on though
2019-10-26 14:43
#73
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Poland FitPolak 
Get stronger bench and your pec will grow fast
2019-10-26 15:01
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.
2019-10-26 14:53
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
2019-10-26 14:51
#71
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Denmark LGoony 
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!
2019-10-26 15:00
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(
2019-10-26 15:15
#69
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United Kingdom tropicofdany 
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.
2019-10-26 14:54
#75
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Denmark LGoony 
nah. i'm quite fit. no newfag. visit the gym for like 2 years already and have been playing football for ages before. my body is already used to it since this is my actual plan rn but i want to improve it
2019-10-26 15:02
#72
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Serbia TheSerb 
Why dont you do any shoulder exercises also if you are a begginer do combo exercises like chest+tric Back+bic legs+shoulders if you are isolating muscle groups atleast i do 6 exercises for back 6 for chest 3-4 for bic and tric and i do 5 6 for legs
2019-10-26 15:00
#77
s1mple | 
India YETl 
Monday : rest day; because too many people in the gym
2019-10-26 15:14
By pull down you mean lat pull down?
2019-10-26 15:54
#86
Europe jood 
Face pulls? Lol tf is that
2019-10-26 16:48
Do full body 3x a week instead
2019-10-26 16:52
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