File :-(, x, )
Anonymous
Alright /fit/,

What's your program tomorrow? I've been going to the gym for about 6 months now without a serious program and would appreciate any ideas.

I'm 5"10 and 165lbs, looking to gain weight.

in b4 squatz and oatz
>> Anonymous
>in b4 squatz and oatz

dont care.

SQUATZ
>> Anonymous
SQUATZ AND DEDLIFTZ
also trim your pubes.
>> Anonymous
supersets

10squatz
10deadlitz

it's the right thing to do.
>> Anonymous
tomorrow is deadlift day. then arnold press, pullups, rows, shrugs, and abs. every day is abs. i hate abs.
>> Anonymous
     File :-(, x)
Squoatz
>> Lekar'
>>476099
tomorow is bench press, pull ups, bent rows, dips, abs. Everyday is the abs. i love abs
>> Anonymous
>>476040

SITUP TO TONE MAH BELLY BRAH.
>> Anonymous
     File :-(, x)
just did 5x5 deadlifts with 130kg or 286lbs
tommorrow i shall do gymnastics
>> Anonymous
clean and jerks motherfuckers
>> Anonymous
I do full body workouts.
2-3 sets of 10 reps (Yeah I'm a faggot and want volume instead of strength, sue me).

Bicep curls.
Arnold press.
Incline dumbell press.
Tricep curl.
Dumbell press no incline.
SQUATZ.
DEADLIFTZ.
Lat pulldown with a narrow grip.
Chinups (Assisted because i'm a weak faggot).

Each excersize performed with such weight that the last rep on your set should barely be doable.

This post is gonna invite a lot of people calling me a fgt.
>> Anonymous
i do calisthenics/balance training and GPP.

i used to do alot of powerlifting and olympic lifting. if you're looking for overall size and strength, stick with compound movements 5 reps 3 sets. Everything. your workouts should consist of 5 exercises.

monday
bench
tricep extension
narrow grip bench press
over head press
pullups

wednesday
deadlifts
glute ham raises
romanian deadlifts
sumo deadlifts
Good mornings

friday
squats
front squats
lunges
straight legged deadlifts
calf raises

throw in good core exercises too. roman chair sit ups, decline sit ups, hanging leg raises, weighted twists
>> Anonymous
>>476197
>tricep curl

WHAT
>> Anonymous
great way to add to a tricep extension is raise your arms up over your head, grab the bar, pull down like a chin up and then extend...great way to make it more than just an isolation exericse
>> Anonymous
You're looking to gain weight at 165 pounds?

Are you fucking retarded or what? I'm 154 pounds and looking to get my gain up to 160 and that's it. You could easily get ripped at your weight.