/fit/

[Lion DemascusParticipant]

I modified cool cicadas routine, mine’s way better.

Push 1

Bench (BB): 3×5
Overhead Press (DB): 3×8-12
Dip (BW+): 3×8-12
Incline Bench (DB): 3×8-12
Triceps Pushdown (C): 3×8-12

Lateral Raise (DB): 3×8-12
Triceps Ext. (DB): 3×8-12

Pull 1

Bent Over Row (BB): 3×5
Lat Pulldown (C): 3×8-12
Seated Row (C): 3×8-12
Face-pull (C): 3×8-12
Chin up (BW+): 3×8-12
Shrug (DB): 3×8-12
Hammer Curl (DB): 3×8-12

Legs 1

Squat (BB): 3×5
Stiff Leg Deadlift (BB): 3×8-12
Leg Press (M): 3×8-12
Lunge (DB): 3×8-12
Calf Raise (M): 3×8-12

Push 2

Overhead Press (BB): 3×5
Bench (DB): 3×8-12
Dip (BW+): 3×5
Decline Bench (BB): 3×8-12
Triceps Pushdown (C): 3×8-12
Lateral Raise (M): 3×8-12
Triceps Ext. (DB): 3×8-12

Pull 2

Pull Up (BW+): 3×5
Bent Over Row (C): 3×8-12
Seated Row (C): 3×8-12
Face Pull (C): 3×8-12
Straight Arm PD (C): 3×8-12
Curl (BB): 3×8-12
Shrug (DB): 3×8-12

Legs 2

Deadlift (BB): 3×5
Front Squat (BB): 3×8-12
Leg Press (M): 3×8-12
Lunge (DB): 3×8-12
Calf Raise (M): 3×8-12

Excercises with 3 sets of 5: On the third and final set, complete as many reps as possible. Increase weight by 5 pounds (or 2.5 kg) as long as at least 5 reps were completed for all 3 sets. Following a 5/3/1 rep scheme would also work for these exercises.

Exercises with 3 sets of 8-12: Increase weight by 5 pounds (or 2.5 kg) or the next setting anytime 12 reps are completed for all 3 sets.

PD=pulldown. Abbreviated for formatting.

If you’re slow: BB=barbell, DB=dumbbell, BW+=bodyweight and additional weight if you are able, C=cable, M=machine.

[Feelz RealParticipant]

Nice. I’ll have to try it out. Been getting sick of my routines or kack thereof. Need to shock the muscles so i feel the burn again.

[Feelz RealParticipant]

*lack

[Author]

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