Recent content by luka5

  1. My 4-day split

    Monday - Back and Biceps Deadlifts: 3 × 6 Pullups: 50 reps total T-Bar Rows: 3 × 10 (2 second pause in the contracted position) Cable Rows: 3 × 12 DB Shrugs: 3 × 12 (with a 3 second squeeze at top) Barbell Curls: 3 × 8 Incline Curls: 3 × 8 Reverse Curls: 3 × 10-12 Tuesday - Chest and...

  2. vacations, switching back to 4 day routine

    my goal is bulking i was doing 3-day pull push legs variation, low volume. i was short on time. it worked quite well

  3. vacations, switching back to 4 day routine

    Monday: Chest Tuesday: Back & Biceps Wednesday: Off Thursday: Legs Friday: Shoulders & Triceps Weekend: Off Chest Incline Dumbbell: 4 sets for 6-8 reps. Weighted Dips: 4 sets for 6-8 reps. 4 sets of incline dumbbell fly for 10 reps 4 sets of cable crossovers for 10 reps. Back...

  4. 4-day split

    ok, thank you so im starting this routine today :beerchug:

  5. 4-day split

    so face pulls and planks a few times a week at the end of workout session, yes? and do you think adding for example 45 lb plate on back when doing planks would be good method of progression? because without any additional resistance I can hold normal plank for more than 3-4 minutes and it...

  6. 4-day split

    I hate good mornings (seem really dangerous to me, especially when i dont have power rack). And sadly, I just CANT do RDLs or SLDL, I mean every time I try it with more weight (>225), I have some nerver pinched under my shoulderblade, just cant bear that pain. Surprisingly, when I do...

  7. 4-day split

    Monday: Quads, Hams, Calves Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db lunges - 4 lengths of a corridor Leg curls - 3 sets max reps with 12RM Leg extensions - 3 sets max reps with 12RM James' Three Minute Calf Workout Tuesday: Chest, Triceps Incline db...

  8. need some exercises' replacements

    so you suggest this Monday: Legs/Abs Squats - 2-3 warm-up sets of 10 reps 3 sets max reps with 8RM 1 set max reps with 20RM Bulgarian split squats - 3 sets max reps with 10RM 1 set max reps with 20RM SLDL - 1 warm-up set of 10...

  9. need some exercises' replacements

    LOL you didnt even check that routine form link I posted? there are ALREADY squats and deads.

  10. need some exercises' replacements

    Im considering switching to this routine: teenbodybuilding.com/andy3b2.htm but I have a minor problem. I dont have equipment to do leg press and rack pulls. I wonder if hack squat machine instead of leg press would be good substitute and also what about rack pulls? are they really necessary...

  11. my new split

    Monday: Legs/Abs Squats - 3 sets max reps with 8RM, 1 set max reps with 20RM Leg Press or Hack Squat - 3 sets max reps with 10RM, 1 set max reps with 20RM Leg Curls - 4 sets max reps with 10RM Standing Calf Raise - 4 sets max reps with 15RM Hanging Leg Raise/knee raise - 3 sets max...

  12. big calves

    i have genetically pretty big , bulging calves, but I still want bigger I dont have seated calves press. My calves routine (after quads&hams) is: Standing Calf Raise 3 x 6-10 Donkey Calf Raise 3 x 6-10 (3 second contraction, 3 second negative, fully stretching and contracting...

  13. my new routine

    MONDAY: Deadlifts 2x6 Pullups 2x8 DB Rows 2x10-12 Seated Rows 2x10-12 DB Curls 2x6-8 BB Curl 1x6-8 WEDNESDAY: Flat DB Press 2x5-7 Incline DB Press 2x6-8 DB Fly's 2x10 Dips 1x max reps Seated DB Press 2x6-8 Close Grip Bench 2x6-8 FRIDAY: Squat 4x6-10 Hack Squats 4x10 Leg Curls...

  14. I need 3-day routine with moderate-high volume

    I need 3-day routine with moderate-high volume I would be very grateful for any propositions

  15. anything wrong with 4 days on 3 days off?

    but i mean 4 days on in a row. tue-fri workout and then 3 days off in a row
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