>>77316744
Holy Fuck I don’t understand all that machine Love heavy volume.

Fuck doing a set of 5x8 of any compound excersice it leave me exausted.

Do you Weak niggas lift heavy ?

>>77317022
>set of 5x8
>lift heavy
AHAHAHHAHAHAHAHAHAHAHAHAHAHA
kekkkarrroooooo

>>77317024
Bench : 100kg
OHP : 62.5kg
Squat : 150 kg

8 reps Weak faggot.

block 1 (repeat 4-5 times, i.e. 24-30 days):

day 1:
3x5 bench press
3x5 Pendlay row
3x8-10 RDL
plank / side plank / Pallof / etc.

day 2:
3x8-10 front squat
3x8-10 incline skull crusher
3x8-10 curl variation
3x8-10 serratus punch
3x8-10 side leg raise
3x8-10 hanging knee raise

day 3:
rest

day 4:
3x5 OHP
3x5 pull-up
3x8-10 seated leg curl
1x12 bodyweight segmentational back extension
Copenhagen plank

day 5:
3x8-10 BSS (lean forward)
3x8-10 fly (upper chest)
3x8-10 incline skull crusher
3x8-10 curl variation
3x8-10 leg extension
3x8-10 cable crunch

day 6:
rest


block 2 (repeat 4-5 times, i.e. 24-30 days):

day 1:
3x5 deadlift
3x8-10 leg extension
3x8-10 seated leg curl
plank / side plank / Pallof / etc.

day 2:
3x8-10 dumbbell OHP
3x8-10 fly (normal)
3x8-10 incline skull crusher
3x8-10 curl variation
3x8-10 serratus punch
3x8-10 cable crunch

day 3:
rest

day 4:
3x5 squat
3x8-10 chest supported row
3x8-10 single leg RDL
1x12 bodyweight segmentational back extension
plank / side plank / Pallof / etc.

day 5:
3x8-10 incline dumbbell bench press
3x8-10 pull-up
3x8-10 incline skull crusher
3x8-10 curl variation
3x8-10 hanging knee raise

day 6:
rest


do things from this list during free time since they're low fatigue / prehab / stubborn:
- 3x12-15 tibialis / ankle work
- 3x12-15 wrist work
- 3x12-15 shoulder external rotation
- 3x12-15 shoulder internal rotation
- 3x12-15 lateral raise OR Y raise
- 3x12-15 face pull OR rear delt fly
- 3x12-15 calf raise or bent knee calf raise
- neck work

>>77317038
>years away from 2/3/4/5
AHAHAHAAHAHHAHAHAHAHAHA
Thanks for proving my point ;)

Dips and pull ups

20-30 sets per muscle group, rest time 30-60 seconds, low to moderate weight
Chest and biceps
Legs
Off
Back
Shoulders and triceps
Off
Off

>>77317055
>years upon years
>yeah I was doing everything perfectly right

U guys do so much volume
Day A
Squat 5x5
Bench 5x5
Pendlay row 5x5

Day B
Deadlift 1x5
Overhead press 5x5
Chinup 5x5

>>77316744
Chest and tri:
Barbell bench press 3 x 5
Incline db flys 3 x 6
Dumbell pullover 3 x 5
Tricep pushdown 3 x 6
Single arm tricep extensions 3 x 6

Back and bicep
Barbell rows 3 x 5
Lat pulldown 3 x 6
Dumbell row 3 x 5
Straigh arm lat pulldown 3 x 6
Preacher curls 3 x 8

Legs
Dead lifts 3 x 5
Leg press 5 x 5
Lunges 3 x 5

Shoulders
Dumbell shoulder press 3 x 5
(Super set A)
(SS)Lat raises 3 x 6
(SS)Dumbell shrugs 3 x 8
(Super set B)
(SS)Single arm soulder press 3 x 5
(SS)Barbell russian twists 3 x 5
Cable raises 3 x 6

FBEOD
One or two sets to failure each

>chest
Incline chest press
Pec fly
>back
Lat pull down
Machine cable rows
>biceps
Preacher curls
Hammer curls
Concentration curls
>triceps
Tricep extension machine
Overhead tricep extensions
Tricep pushdowns
>shoulders
Rear delt flys
Shoulder press
Machine lat raise
>legs
Leg abductors
Leg curls
Leg extensions
Leg press
>abs
Cable crunches
>forearms
Sam sulk curls
Reverse curls

I sometimes add arm-supported Leg raises, single arm curls, dips, and glute drives.

I want to do glute drives more but its a pain to add weights each time, I wish my gym had a Machine version

>>77317398
>Legs
>Dead lifts 3 x 5

How are deadlifts legs, you are doing something wrong, they should hit your lower back.

>>77316744
>AI gen roastie
I don't get the appeal. If you're going to fall in love with a fictional woman then 2-D is already the perfect ideal of what a woman can be.

File: 1752014951719588.jpg (127.0 KB)

>>77316744
>monday
dips
>tuesday
dips
>wednesday
dips
>thursday
dips
>friday
dips
>saturday
dips
>sunday
rest day (some dips)

>>77317559
hamstring

>>77317055
2/3/4/5 is confirmed retard zone
chads and chad-lites stay in 1/2/3/4

File: 1000013497.jpg (131.7 KB)

>>77317398
I do a similar routine but it's optimized so muscle groups are hit at least secondarily twice a week. Have massive gains from this even after having lifted 10+ years. Back + shoulders makes sure you're getting enough time under tension for rear deltoids to actually see results. If you do shoulders with chest you'll have oversize front delt and low rear delt development and also suffer internal rotation of the shoulder joint and look like an ape man. Your legs routine is not optimal I hope you don't look like a triangle on sticks.
>Chest
>Legs
>Back + shoulders
>Legs
>Arms

>>77316744
Severe junk volume, chest + arms overemphasized to an absurd degree, legs completely ignored aside from a few exercises on Thursday.
The push:pull ratio should be close to 1:1, and legs should be worked just as much as any other muscles. If you use this routine then you'll develop imbalances.

>>77317358
I do a similar thing but dropped full body and started doing a PPL routine. I find when you work out every day, progress goes a bit faster and you can add a few things here and there.
>push: bench, OHP, light ab work
>pull: curl, chins, rows
>legs: calves, squat, hip thrust

Upper:
>3x5 Bench
>3x6 Pendlay Rows
>3x8 OHP w 3x10 Pull ups
>Lateral raises (swapped out for incline curls)
Lower 2
>3x8 Front squat (12 rep Back off set)
>Reverse hyper extension 3x8
>Started doing BB split squats
>Core and forearms
Upper 2
>OHP 3x6
>Pendlay Rows 3x6
>Incline bench 3x8
>Lat pulldown 3x10
>Flies
>Lateral raises
Lower 2
>RDLs 3x8 (BO set for 12 reps)
>Leg extension 3x12
>Core and forearms
Arms/Delts
>Weighted dips
>Lateral raise
>Preacher curl
>Rear delt fly
>Incline curl

I'll do antagonizing super sets to save on time. There is variation between rep ranges as I move up in weight.