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Forum » Rate workout routine
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Thread: Rate workout routine

post 1656561343 02-20-2022, 08:39 PM
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#1
  1. PrimarisIn
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Rate workout routine

Chest monday, db bench press, incline bb press, cable flies

Back tuesday, lat pulldowns, cable rows, cable pulldowns

Shoulders thursday, seated bb press, lateral raises, front raises, rear flies

Arms friday, hammer curls, preacher curls, concentration curls, pushdowns, kickbacks

Cardio saturday and sunday
post 1656561963 02-20-2022, 08:54 PM
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#2
  1. leoslayer1
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Where's legs
U
post 1656562163 02-20-2022, 08:57 PM
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#3
  1. PrimarisIn
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Originally Posted By leoslayer1⏩
Where's legs
Having huge legs isn't ideal for me, and i also wanna slim down and work on cardio for fitness.
post 1656570893 02-21-2022, 03:08 AM
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  1. jenkmen
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What does the weekly volume (intensity, reps, sets) look like for each of those exercises that you listed?
post 1656570923 02-21-2022, 03:12 AM
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Originally Posted By PrimarisIn⏩
Having huge legs isn't ideal for me, and i also wanna slim down and work on cardio for fitness.
You could train legs for muscular endurance and strength without expecting much hypertrophy. A bit of something squat-like and deadlift-like will probably help with running and overall fitness. You could program it in a way where the fatigue buildup wouldn't be too much for preventing good cardio work via running.
post 1656570933 02-21-2022, 03:13 AM
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Originally Posted By leoslayer1⏩
Where's legs
This wtf

Brb only training half of the body
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1656595743 02-21-2022, 01:30 PM
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#7
  1. PrimarisIn
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Originally Posted By jenkmen⏩
What does the weekly volume (intensity, reps, sets) look like for each of those exercises that you listed?
Today i did 3 sets of db bench, incline bb and pec flies. I try to keep it 7 reps atleast even when upping the weight. Warm up and cool down was the rowing machine
Originally Posted By jenkmen⏩
You could train legs for muscular endurance and strength without expecting much hypertrophy. A bit of something squat-like and deadlift-like will probably help with running and overall fitness. You could program it in a way where the fatigue buildup wouldn't be too much for preventing good cardio work via running.
Yea i might incorporate it soon, maybe in 2-3 weeks when ive adapted to the volume. Maybe wed for legs and saturday deadlifts.
post 1656597563 02-21-2022, 01:59 PM
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#8
  1. MFarrar74
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you need WAY more volume. either with more sets and reps or with more exercises. im assuming this is for size and mass since youre bro splitting.
chest
flat bench 3x10-15
db bench same
db incline same
db fb same
dips same
cable flys decline
cable flys incline
cable flys mid
pec dec fly

if you really want to grow start doing sets of 15-20, youll still get strong i promise.
post 1656599903 02-21-2022, 02:35 PM
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#9
  1. PrimarisIn
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Originally Posted By MFarrar74⏩
you need WAY more volume. either with more sets and reps or with more exercises. im assuming this is for size and mass since youre bro splitting.
chest
flat bench 3x10-15
db bench same
db incline same
db fb same
dips same
cable flys decline
cable flys incline
cable flys mid
pec dec fly

if you really want to grow start doing sets of 15-20, youll still get strong i promise.
i might add some sets of dips at the end but am cutting, which means calorie intake would only be 2.3-2.5k.

ive done successful recomps but this time I want to do more shredding. Goal is 15% bodyfat with abs.
post 1656600293 02-21-2022, 02:40 PM
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#10
  1. snowergrower
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Pull ups chin ups bud?
post 1656600543 02-21-2022, 02:45 PM
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#11
  1. Techriding101
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lol misc twinks at it again

you do realize by loading the spine with squats and deadlifts you are working much more than just your legs

you'll always looks like chit
Free Men Don't Ask
You Wouldn't Download a Gun
https://ctrlpew.com/

Disclaimer: all content posted by Techriding101 is purely for roleplay purposes
post 1656600753 02-21-2022, 02:47 PM
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#12
  1. PrimarisIn
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Originally Posted By snowergrower⏩
Pull ups chin ups bud?
Yeah those are really good. Can replace hammercurls with chin ups on arms day
post 1656600943 02-21-2022, 02:49 PM
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#13
  1. PrimarisIn
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Originally Posted By Techriding101⏩
lol misc twinks at it again

you do realize by loading the spine with squats and deadlifts you are working much more than just your legs

you'll always looks like chit
calm down bro.jpg


lol actually ill add them in
post 1656607403 02-21-2022, 04:35 PM
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#14
  1. PrimarisIn
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Monday, Chest

3x10 Dumbbell Bench Press
3x10 Barbell Incline Bench Press
3x10 Cable Crossover Chest Flies
3 sets Dips

Tuesday, Back

3x10 Lat Pulldowns
3x10 Cable Rows
3x10 Cable Pulldowns

Wednesday, Legs

3x10 Barbell Squats
3x10 Calf Raises

Thursday, Shoulders

3x10 Seated Barbell Press
3x10 Lateral Raises
3x10 Front Raises
3x10 Rear Delt Flies

Friday, Arms

3x10 Chin ups
3x10 Preacher Curls
3x10 Concentration Curls
3x10 Tricep Pushdowns
3x10 Tricep Kickbacks

Saturday, Back

3x10 Deadlifts

Sunday, Cardio
New routine, 7 days a week
post 1656607533 02-21-2022, 04:39 PM
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#15
  1. Mountaineer92
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hit the calves 2x a week bro.. tf you doing lmao.

1 exercise a week for quads and hamstrings? on deadlift day add a quad accessory, even like front squat or hack squat. squat day, do sitting leg curls.
PUREBLOOD CREW
Top G Crew

#1 Misc Tate supporter.

If you are reading this - go do 100 push ups.
post 1656609913 02-21-2022, 05:38 PM
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#16
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Originally Posted By Mountaineer92⏩
hit the calves 2x a week bro.. tf you doing lmao.

1 exercise a week for quads and hamstrings? on deadlift day add a quad accessory, even like front squat or hack squat. squat day, do sitting leg curls.
Repped, will add those in.
post 1656609983 02-21-2022, 05:39 PM
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#17
  1. LethalGunz34
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Just lmao at working out in 2022.
post 1656610473 02-21-2022, 05:48 PM
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#18
  1. PrimarisIn
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Originally Posted By LethalGunz34⏩
Just lmao at working out in 2022.
Tfw contract ends in may
post 1656950383 02-26-2022, 02:33 PM
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#19
  1. PrimarisIn
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I think I started at 205 lbs on the 20th and woke up at 195 today.

So, cutting has been effective. Decided to skip deadlifts today,maybe3 sets tomorrow on Sunday, but for sure it's back to Chest, Back, Legs, Shoulder, Arms starting next week monday.


post 1656950703 02-26-2022, 02:41 PM
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#20
  1. PrimarisIn
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Originally Posted By monster0ultra⏩
1. OP is Terry, he already has huge legs.

2. Kinobody plagiarized Martin Berkhan's work word for word, the only difference is that he literally took out all the lower body work, LOL. The takeaway though is that juice + upper body only and you look just fine.
No, Terry is my roommate and we share the wifi. But he did get me into miscing since he stopped.


Can you post the Kinobody routine? Will rep.
post 1656950743 02-26-2022, 02:42 PM
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#21
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Originally Posted By Techriding101⏩
lol misc twinks at it again

you do realize by loading the spine with squats and deadlifts you are working much more than just your legs

you'll always looks like chit
I'd throw in some squats, rdl's and good mornings.
National Level Competitor (Female BB)
post 1656951053 02-26-2022, 02:48 PM
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#22
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Originally Posted By kimm4⏩
I'd throw in some squats, rdl's and good mornings.
Great suggestion ! Yeah my lower body is still sore from squats on wednesday, I did 135 lbs x 10, 185 x 10, 205 x 6 and then finished 225 for 5 reps. First time I squatted for a while but it does feel good to get under the bar and actually do the squats.

Thanks, will incorporate romanian dls and good mornings soon, perhaps rdls on wednesday and good mornings for saturday.

There is a good chance I will be doing 3 working sets of deadlifts tomorrow. My PR is 315 x 5 with a raised heel (non-lifting shoes).
post 1656951133 02-26-2022, 02:50 PM
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#23
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Bro split without leg day should be officially named the Misc Split
post 1657221233 03-02-2022, 04:15 PM
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#24
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Originally Posted By Kewbrah⏩
Bro split without leg day should be officially named the Misc Split
Did legs today! 245 lbs for one rep after 225 x 5

post 1657221333 03-02-2022, 04:17 PM
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#25
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Originally Posted By PrimarisIn⏩
Did legs today! 245 lbs for one rep after 225 x 5

Are you trolling?

Those legs look like they could do alot more than 245
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1657221443 03-02-2022, 04:20 PM
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#26
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Originally Posted By Ironface⏩
Are you trolling?

Those legs look like they could do alot more than 245
I actually did 275 lbs x 3 reps within the last year, which was weird because I didn't train for it. Went straight from 2 plates, added the 25s and banged out 3.
post 1657242873 03-02-2022, 10:35 PM
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#27
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bump
post 1657243393 03-02-2022, 10:49 PM
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#28
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Originally Posted By MFarrar74⏩
you need WAY more volume. either with more sets and reps or with more exercises. im assuming this is for size and mass since youre bro splitting.
chest
flat bench 3x10-15
db bench same
db incline same
db fb same
dips same
cable flys decline
cable flys incline
cable flys mid
pec dec fly

if you really want to grow start doing sets of 15-20, youll still get strong i promise.
No way are u serious.
post 1657243663 03-02-2022, 10:57 PM
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#29
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I give it a 2/10 rating. Srs
post 1657243923 03-02-2022, 11:07 PM
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#30
  1. PrimarisIn
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Originally Posted By bsrkoacar2⏩
I give it a 2/10 rating. Srs
any advice on improving it?
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