Give me a lifting program

[TsarTsar444]

Cmon give it to me buddy boyos, gonna start lifting after a 1 year break

 

[Deleted member 6403]

PPL

 

[Slyfex8]

 

[Deleted member 13970]

Rohit Nair - Program Picker

The Program Picker was designed to simplify the processof choosing an appropriate exercise routine. Via a series of questions, it directs you to the most appropriate exercise program for your goal and experience level.

www.rohitnair.net

 

[Deleted member 761]

Starting Aesthetics

 

[TsarTsar444]

Rohit Nair - Program Picker

The Program Picker was designed to simplify the processof choosing an appropriate exercise routine. Via a series of questions, it directs you to the most appropriate exercise program for your goal and experience level.

www.rohitnair.net

It gave me two programs, one looks like shit and requires cables for different stuff, while the other has shit exercises like upright rows and stiff leg deadlifts, both dangerous workouts

 

[Htobrother]

Home or gym

 

[TsarTsar444]

Home or gym

Gym

 

[isis_Bleach]

just do what u can,, hitting all important muscles

 

[jfcage]

Jason Blaha ice cream fitness

 

[fvolkek]

Cmon give it to me buddy boyos, gonna start lifting after a 1 year break

depends on what you're looking for. Hypertrophy or strength?

 

[TsarTsar444]

depends on what you're looking for. Hypertrophy or strength?

Idk tbh, i would like both

 

[Deleted member 10330]

 

[fvolkek]

Idk tbh, i would like both

You can’t do both, it’s like two different types of programs. Do you prioritize building a V shape physique and muscle mass, or do you prioritize having more strength in general without caring a lot about the aesthetic part of it?

 

[TsarTsar444]

You can’t do both, it’s like two different types of programs. Do you prioritize building a V shape physique and muscle mass, or do you prioritize having more strength in general without caring a lot about the aesthetic part of it?

Jfl v shape ofcourse

 

[MiroslavBulldosex]

Here's what I do. I have a homegym with an inclinable bench, a rack, a standard barbell, a curl barbell and 2 dumbbells.

Push :
- Bench press
- OHP
- Dumbbell incline bench press
- Dumbbell shoulder press

Pull :
- Deadlift
- Barbell curl
- Dumbbell row
- Hammer curl

Legs + neck :
- Squat
- Calf raises
- Neck curl (front and back)
- Neck curl (sides)

Do between 3 and 5 sets of 8-12 reps for every exercise.
I train my one rep max half the time on the main exercises (in bold).
I basically build up like this : 5x50% of my 1RM, then 3x60%, 2x70%, 1x80%, 1x90%, 1x95% and 1x100%+
Check out this website, it's pretty helpful : https://strengthlevel.com/

 

[Justbestoicbro]

Here's what I do. I have a homegym with an inclinable bench, a rack, a standard barbell, a curl barbell and 2 dumbbells.

Push :
- Bench press
- OHP
- Dumbbell incline bench press
- Dumbbell shoulder press

Pull :
- Deadlift
- Barbell curl
- Dumbbell row
- Hammer curl

Legs + neck :
- Squat
- Calf raises
- Neck curl (front and back)
- Neck curl (sides)

Do between 3 and 5 sets of 8-12 reps for every exercise.
I train my one rep max half the time on the main exercises (in bold).
I basically build up like this : 5x50% of my 1RM, then 3x60%, 2x70%, 1x80%, 1x90%, 1x95% and 1x100%+
Check out this website, it's pretty helpful : https://strengthlevel.com/

isnt doing heavy shoulders after heavy bench dangerous as fuck and taxing the shoulders

 

[MiroslavBulldosex]

isnt doing heavy shoulders after heavy bench dangerous as fuck and taxing the shoulders

I never had any problem with it but shoulders are probably my strongest muscle.

 

[Justbestoicbro]

Cmon give it to me buddy boyos, gonna start lifting after a 1 year break

look brah tbh im a dyel and lack experience if you want take my advice but im not responsible.
just avoid 3x5's, 5x5's all together and do your regular gym bro routine and eat like a fucking frat boy would




read the desc he gives an example of what he did

 

[freeone12]