Push

Overhead press - 5x3-5

Incline bench press - 3x8-10

Dips - 3x8-10

Skullcrushers with dumbbells - 3x8-10

 

Legs

Squats - 5x3-5

Hyperextensions - 3x8-10

Calf raises - 3x10-20

Reverse calf raises - 3x10-20

 

Pull

Barbell rows - 5x-3-5

Pull-ups - 3x8-10

Dumbbell rows (high) - 3x-8-10

Supinating dumbbell curls - 3x8-10

Cable crunches - 3x10-20 + plank to failure

 

Rest

 

Push

Bench press - 5x3-5

Incline dumbbell press 3x8-10

Side laterals - 3x8-10

Skullcrushers - 3x8-10

 

Legs

Deadlifts - 3x3-5

Front squats - 3x8-10

Calf raises - 3x8-10

Reverse calf raises - 3x8-10

 

Pull

Pull-ups - 5x3-5

Cable rows (high) - 3x8-10

Dumbbell rows (low) - 3x8-10

Incline dumbbell curls - 3x8-10

Cable crunches 3x10-20 + plank to failure

 

Rest

Repeat

 

What does this 5x3 - 5 mean? Do 5, rest, for 3 sets? Then rest again and repeat 5 times?

Thats a nice lift for bulking

What does this 5x3 - 5 mean? Do 5, rest, for 3 sets? Then rest again and repeat 5 times?

5 sets of 3-5 reps

What does this 5x3 - 5 mean? Do 5, rest, for 3 sets? Then rest again and repeat 5 times?

Swizz the 5x3-5 basically means how many repeats he does and how many sets. (Sets & reps in fitness "language)

The 3-5 means he will do 3-5 excercise movements in order to complete one set. 3 is minimum, 5 is maximum.

 

What does this 5x3 - 5 mean? Do 5, rest, for 3 sets? Then rest again and repeat 5 times?

Swizz the 5x3-5 basically means how many repeats he does and how many sets. (Sets & reps in fitness "language)

The 3-5 means he will do 3-5 excercise movements in order to complete one set. 3 is minimum, 5 is maximum.

 

Hahahha thanks! He wrote it out weird so I was confused :p

if i knew what any of these were, i would try them.

if i knew what any of these were, i would try them.

Do you even lift?

Nice routine btw, had a routine like this a year ago!

If i had to choose one excercise to keep for my next one, i'd without a doubt went for deadlifts

Amazing excercise and a very important one!

​u aware?

Thanks for sharing this, I'm currently looking for a nice routine

Hectic routine, time to try it ;)

My routine:

 

Sit.

 

 

#Win. ^ Was 15 there btw, 16 1/2 now.

My routine:

 

Sit.

 

 

#Win. ^ Was 15 there btw, 16 1/2 now.

 

I smell steroids.

 

 

nice routine, I am getting back to the gym after being stuck doing nothing for half a year because of my shoulder being ruined in a fight xD

 

​u aware?

As aware as they come