4chan archive /fit/ (index)
2012-10-02 03:56 15002849 Anonymous (1345466201028.jpg 962x1112 198kB)
Sup /fit/ what do you make of this routine,
let me know of any improvements for more gains.
Chest:
DB chest press 3x10
Incline chest fly 3x10
DB pullovers 3x10
Legs:
Squats 4x10
Leg press 3x10
Leg extentions 3x10
Bicep/Triecps:
Skull Crushers 3x10
Tricep Kick Backs 3x10
21's x3
Chin-ups 2x failure
Shoulders:
DB Shoulder Press 3x10
Upright Row 3x10
Lateral Raises 3x10
(Possibly Lying Rear Delt Raise 2x10)
Back:
Bent over Rows 3x10
Upright Rows 3x10
(inb4 no deadlifts)
I'll throw in some ab exercises every other day too
Pic related too i guess
5 min later 15002904 Anonymous
>Chest
Yeah, swap flies to cable flies. Pullovers aren't great chest builders, just do another press or something.
>Legs
Hamstring flexion needed. Lose the leg press, add something like GHR's, SLDL's or Leg Curls.
>Arms
Skip that.
>Back
This is a troll, right?
>Shoulders
eh
9 min later 15002962 Anonymous
>Arms
Skip that.???
I really dont want to deadlift, weren't sure on any other good exercises
10 min later 15002968 Anonymous
it is a shit routine.
do SS.
10 min later 15002974 Anonymous
OP, Zyzz's routine is the usual curlbro isolation routine. It worked because he roided from the start.
12 min later 15002991 Anonymous
>>15002962
Split Arms between Biceps and Triceps. Tris with Chest, Bis with Back. Good Mornings or Hyperextensions needed for lower back if you refuse to do DLs. Back also needs more Lats (Pull-Ups, Pull Downs). Leg Curls, Calf Raises, and SL Deads for leg day.
12 min later 15003001 Anonymous
>>15002991
>Split Arms between Biceps and Triceps
this sounds painful
22 min later 15003102 Anonymous
>>15002974
No. Your average 4-5 day split is good for aesthetics, with or without roids.
27 min later 15003153 Anonymous
>>15003102
5 day split for a beginner. oh boy.
31 min later 15003202 Anonymous (babby.jpg 385x383 19kB)
>5 day split
Enjoy your no gains brah
32 min later 15003220 Anonymous
>>15003153
>Implying I said they are good for a beginner.
39 min later 15003283 Anonymous
>>15003220
you did not, fair enough.
but OP clearly is a beginner or he would not base his routine on random pictures from the interwebz.
46 min later 15003343 Anonymous
>>15003283
Yeah sorry, skimmed thread and didn't realize OP was writing a beginner routine.
244.314 0.038