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Mine:
Upper (chest back)
Lower (legs)
Arms (bic tric forearms)
-Rest
Upper
Lower
-Rest
Goated routine
Push pull chad
I just do phul
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Only 1x per week for back?
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I like to have at least 1 day recovery day for smaller muscles like biceps/triceps and I already hit them a bit while doing back. So hitting them 2 days a week + then what they get from back is enough for me. This is what worked the most for me, different people may have different needs so you can't really copy a workout, you need to experiment
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10km jog
2hrs of Volleyball
Other than that my job and work on the side is workout enough
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Nt pasha
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more than decent
Lol @ gym bros here that are hitting a muscle group only once per week, imagine being that uninformed in 2022
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ofc it's very specific for each human being, but having a starting point that's been proven superior for your avg human will always be better imo & there currently are plenty of reviewed papers that support what I've said... you don't have to trust a fellow hltver, but I'd take guys like brad schoenfeld any day over my day 1 at the gym friends that made me bench once a week & no squats 10 years ago
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Come to gym
Do something for 2 hours
Go home
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same
Chad
Based
Whatever I want whenever I want.
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coffee
contemplate what i'm doing
get to gym
contemplating the torture im about to put myself in
go inside
get first set in
"it's going to be okay"
four workouts in - "i hope this is going to be worth it"
seventh workout it - "she's not worth it bro"
dies
resuscitate
clean up
go eat ignorant amount of food to forget about it all
repeat.
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coffee and gym = terrible combo.
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you will never know your true max until your clenching your buttcheeks to prevent leaking that caffeine
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Goated
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Put me in the "no suggestions category"
Here's what I did for my training (I've been really lazy of late though):
Mornings M,T,W,F:
Row 21 km on the water
Morning Sat:
Row 28 km on the water
Afternoons M,T,Th,F
Row 10 km on machine
10 km run
500 crunches + 20 mins additional abs
Afternoons Wed
3 x 10 squats
3 x 10 leg press with jbhnews.com/trenbolone-reviews-guide-on-..
1 x 100 leg press (only going down about 10% of the way and very rapidly)
3 x 10 of that lat pull machine thing... you know, the one where you sit on the ground and pull the handle towards you to lift the weight...
1000 crunches (take like an hour and a half to do)
Upper 2x lower 2x per week. Also I go running 1 to 3 times a week
no gym for me, im just running, cycling and doing push ups+sit ups
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thanks, sadly i cant send a pic beacuse my phone is not here, but i actually made progress. my goal is to be fit, not to be ripped
gym routine i chase goat around my village until im tired.
ppl is clear
WE GO JIM:
Chest
Back
arms
shoulders
legs
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Can I go gym if I am 5322 days old?
penis and butthole only
Day 1 - running (whatever I can run in 30 minutes, so 6km so far)
Day 2 - deadlift, biceps, triceps, abs
Day 3 - whole legs including calves, abs
Day 4 - boxing, including hard cardio like jumping rope etc
Day 5 - the same as day 2 to train these muscles twice a day
Day 6 - Some upper body and abs again
Day 7 - last day of the week is always rest day
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Thats a lot of abs
1. Running, Upper 1
2. Legs 1
3. Running, Upper 2
4. Legs 2
5. Running, Calisthenics
6. Stretching, joint strengthening, active day
7. Rest
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i think the science says it's better to use weights before cardio, maybe you're prioritising running tho, idk... anyway, nice routine :D
DAY 1 - BACK - BICEPS - TRAPS (ligh work out for last one)
4 BACK - 4 BICEPS (1 concentrated) - 2 TRAPS
DAY 2 - CHEST - TRICEPS - SHOULDER (ligh work out for last one)
4 CHEST - 4 TRICEPS (1 concentrated) - 2 SHOULDER
DAY 3 - LEG - SHOULDER & TRAPS (heavy work out) -
6 LEGS - 3 SHOULDER - 3 TRAPS
DAY 4 - REST
REPEAT!
*No matter what day of the week it falls, just keep training three to one.
*Light training I mean just 02 light exercises 3x12, leave the heavy shoulder/traps trainning for the 3rd day.
Go to the gym, do what is there on the board
Repeat 6x week
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Does the gym choose some exercises or ?
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Doing crossfit rn. No need to think about anything just show up and do whats the workout of the day. also normally no need to wait to do any moves if some equipment is taken etc since the gym is dedicated only for that training. always 1h and out.
crossfit is some trademarked expensive bullshit but the best part of it is to pay someone else to do the thinking and you need to just show up and execute. I think there are some gyms doing some similar whole package stuff under different brand name and thus probably cheaper. Anyway it has been by far the best solution for me since I'm bad at training alone, did that for years...
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Yikes crossfit, but I guess whatever works fort you brother
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Yep I also was afraid of the word, but one friend of my recommended. probably will try to find some other gym with the same upsides later, CF has a CF in the price too
20 reps squat + 3x5 bench
Upper (dumbbells for chest +biceps)
Lower (squats, leg machines hammer curls+triceps)
Rest
Upper (ovh and incline barbell for chest and cable flys +biceps)
Lower (usually skiping and doing split squats etc at home +Triceps)
Rest
Rest
Usually I do 2 workouts in the week and 2 at the weekend because of school and I like to go in the morning.
Work as a courier so I cycle much.
Currently doing the "Candito 6 Week Strength Program" for a second time after deload, I like it very much, it improved my squat/DL so I'm happy to stick with it. I have to say if anyone's going with it that you must not overdo it, if it tells you to lift 100kg x8 then you do 8 reps, even if you could do 2-3 more (RPE)... and respect the deload, or you'll get injured really fast
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switch your wednesday and monday, you don't want arms being sore or not fully recovered to be a limiting factor for hypertrophy for your back or chest days.
Ab days are kinda useless, you only need two exercises twice a week so just put them on two days where you have the energy. Obliques are useless they will make you look blocky.
take steroids. pick stuff up. get huge.
don't have any
So many bad workout splits here and you are wondering why are you still looking like you dont work out.
Chest/triceps
Back/biceps
Shoulders/abs/light cardio 15mins
Arms
Legs/calves
Rest/light cardio every other rest day
4-5 exercises for chest, back and legs, 2-3 triceps,biceps and calves.
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is there a reason you don't do shoulders the same day as chest/tris? (not hating, genuinely curious)
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ahh, I see. makes sense. thanks bro
Man takes about other people's routines being bad and then posts a literal bro split...lmao
Nice job hitting each muscle group only once a week
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calisthenic here brot, 400/500 dips and pull ups around 150 per week, im skinny but aesthetic imba
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Skip gym
repeat
strongman 5x5
that's all I do lol
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I do 5/3/1 Boring But Big
Legs only when I get to hit the gym
gym xD
when you can install horizontal and parallel bars at home
or just go outside
Lift arm - arm workout
Place arm inside bag of chips and grab some -> hand workout
Lift arm towards mouth -> arm workout
Chew -> Jaw workout
Repeat 50 times.
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Don't forget - Stand up to get bag of chips -> leg workout
Walk to kitchen -> cardio
Drive past the gym speeding...
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vm.tiktok.com/ZMNRBYkN7/?k=1
Deadlifts, pullups
Incline dumbell, flies, lateral raises
Squats.
ppl forever <3
Upper/lower 4x a week
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Day 1 Upper power
Day 2 Lower power
Day 3 rest
Day 4 Back+Shoulders hypertrophy
Day 5 Lower hypertrophy
Day 6 Chest+Arms hypertrophy
Day 7 rest
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Curls every day
I beat all the trainers, then take on the leader
1 am: wake up 1:05 am:take a shit and piss and cum 1:10 am: get up and brush teeth with arsenic 1:15 am: beat wife 2 am: watch morbius 3:46 am: beat wife 3:40 am: do a little cocaine 4:40 am: 100 situps 4:41 am: 100 push-ups 4:42 am: 10km run 4:43 am: Clock into work 4:45 am: leave workplace 5 am: Go back to sleep 5 pm: wake up 5:05 pm: get out if bed 5:06 pm: change pants 5:10 pm: go to workplace 5:15 pm: clock out 5:20 pm: leave workplace 5:30 pm: hibernate in a cacoon, becoming your true form. 10 pm: Haunt your city with your new, incredible body. 10:15 pm: chase women at night 11 pm: doxx people on Twitter 12 pm: shit pants really hard 12:59 pm: go to sleep
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Push Pull Legs(arms)
Morning: KFC + 1L of beer
Day: more KFC + 2-4 shots of vodka
Evening: 1 shaurma + 500ml of water
Night: pistachios + 2-3L of beer
Also I have a fast metabolism and a firearm, so I can defend myself, therefore I don't need to go to the gym at all.
Mon : Push day (Chest + Shoulders + Triceps)
Tue : Pull day (Back + Traps + Biceps)
Wed : Leg day
Thu : Rest day
Fri : Push day (Chest + Shoulders + Triceps)
Sat : Pull day (Back + Traps + Biceps)
Sun : Rest day
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