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Anonymous
Hey, what do you guys think about my routine? I'm 6'1", ~170 lbs and pretty weak. I'm focusing on strength more than anything, but injury prone so I have to go up slow. Any suggestions / modifications?

I always do 4 sets of 6 - 8 reps. I super set two exercises at once, which I've grouped together under the same number. Before switching to another group I always do a quick abdominal exercise, usually weighted crunch machine.

1a. Flat bench press, 125 lbs
1b. Lat pull down, 80 lbs

2a. Overhead tricep extension w/ rope, 70 lbs
2b. Dumbbell hammer curls, 30 lbs each

3a. Decline bench press, 125 lbs
3b. Lat row (machine), 100 lbs

4a. Dips
4b. Barbell front raise, 55 lbs
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>> Anonymous
WHERE THE HELL ARE SQUATZ?
>> Anonymous
>>195497

Yeah, i always fuck my back up on them. I don't think I can do them right or something.
>> Anonymous
>>195498
Prepare to get flamed, sir.
>> Anonymous
>>195504

it's 4chan, always ready.

was hoping to get a few good tips between the noise.
>> Anonymous
needs MOAR CURLZ FOR TEH GURLZ
>> Anonymous
www.stronglifts.com

Brilliant starting place...

Er... do more ab work.... not on a machine. And squats... deadlifts...
>> Moonmauler !!LgNbdvCFAuN
>>195505
Do heavier weights with less reps per set. And for god's sake work your lower body. Stop being one of those bench and curlz faggots. The squat and deadlift are two of the best exercises for strength and you aren't doing them AT ALL. See a problem with that?
>> Anonymous
sounds like you've done enough bs'n around. Time to get down to brass tacks and healing your weakness:

This is your new religion. Welcome brother, to the church of knowing what to do:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
>> Anonymous
>>195536

yeah, I should've mentioned I do work lower body as well on alternating days -- I'm just not as concerned about it as upper body, I'm disproportionately stronger lower body.
>> Anonymous
how much vietnam water you drinkin?
>> Anonymous
are you eating two dozen chickens a day?
>> Anonymous
>>195657

i don't know what that is

>>195671

no, but i am taking 3 whey protein shakes, 20g each
>> Anonymous
I know one way to find a good lifting program that works pretty well for me. Find your max lifting weight on everything, then go with this:
8 reps at 65%
5 reps at 70%
3 reps at 80%
1 rep at 90%
1 rep at 90%
5 reps at 70%

Sounds like an odd program, but it worked pretty well for me. Although the first time I ever benched I only benched like, 115 lbs, in 3-4 weeks on that program, I jumped up to 155 lbs. Had massive gains on other stuff too.