Can you guys build a routine for me? NO DEAD LIFTS OR BENT OVER ROWS PLEASE!

[iNeedToGEtBig]

This I think what has been holding me back in the gym. I'm considered a begginer, but I do not have a solid routine, and right now I want to get serious, I recently bought my Gym membership, so now there is no more excuses that "my school gym is too packed."

My available workout days are:

Monday: 24

Tuesday:School

Wedensday:24

Thursday: School

Friday-Sunday off (Work)

If you guys select Monday arm day, can you include the excercises? For example: Monday - Arm day(Tricep pushdown, bench press, shoulder press Etc.)



That is pretty much all I need to get started, plan on getting some replies in so I can go to the gym later tonight.

[DaRealSlimShady]

Why no deads?

[Raphael8]

If you're a beginner you should start out with a beginner routine, theres many that you can pick from on bodybuilding.com, one of the tbb stickies
is a beginners routine called starting strength, you should check that out

[spdymeady]

This I think what has been holding me back in the gym. I'm considered a begginer, but I do not have a solid routine, and right now I want to get serious, I recently bought my Gym membership, so now there is no more excuses that "my school gym is too packed."

My available workout days are:

Monday: 24

Tuesday:School

Wedensday:24

Thursday: School

Friday-Sunday off (Work)

If you guys select Monday arm day, can you include the excercises? For example: Monday - Arm day(Tricep pushdown, bench press, shoulder press Etc.)



That is pretty much all I need to get started, plan on getting some replies in so I can go to the gym later tonight.

If you want mass gotta do deads I live by them!!

[iNeedToGEtBig]

If you're a beginner you should start out with a beginner routine, theres many that you can pick from on bodybuilding.com, one of the tbb stickies
is a beginners routine called starting strength, you should check that out

It includes deadbolts doesn't it? I don't want to do a routine, not follow it completely.

As for "Why no deads?" I can easily see myself DESTROYING my back. Trying to do these, and that is something I'm not willing to risk.

[Raphael8]

..Op if you sit down and learn the proper form to the deadlift there will be 0 harm, all you will be doing is gaining overall strength and size
on the entire body, theres many videos on youtube for proper form such as http://www.youtube.com/watch?v=u6UgD1H_AXw

It includes deadbolts doesn't it? I don't want to do a routine, not follow it completely.

As for "Why no deads?" I can easily see myself DESTROYING my back. Trying to do these, and that is something I'm not willing to risk.

[trs5]

It includes deadbolts doesn't it? I don't want to do a routine, not follow it completely.

As for "Why no deads?" I can easily see myself DESTROYING my back. Trying to do these, and that is something I'm not willing to risk.

Learn how to do them properly tbh

[iNeedToGEtBig]

Learn how to do them properly tbh

I'd rather not take the risk TBH, so has anyone have any ideas?

[Ryanc18]

I'd rather not take the risk TBH, so has anyone have any ideas?

OP one question, are you crazy?

[TheBudoka]

No deadlifts or rows, two of the biggest back mass building exercises.

You're not going to get far if you're too worried about your health to learn proper form for otherwise fairly safe exercises. Why lift weights at all then? Bicep curls can give you lower back pain if you do them wrong too (i.e. cheat curls).

[CanadaBB]

I'd rather not take the risk TBH, so has anyone have any ideas?

Okay then dont bench press because thats even more dangerous, forget about overhead press, and dont even think about squats. You do realize almost all things in the gym have potential injury risks? My advice is to stop making excuses, learn the movements (talk to a trainer if you need too), and man the fuk up

[BigStewTheJew]

No deadlifts or rows, two of the biggest back mass building exercises.

You're not going to get far if you're too worried about your health to learn proper form for otherwise fairly safe exercises. Why lift weights at all then? Bicep curls can give you lower back pain if you do them wrong too (i.e. cheat curls).

I def think he should do them

BUT

You can get a big back without DL or bb rows

[Intentiion]

OP if ur such a pussy that you dont even dare to try an exercise then the gym is not for you lmao.

[Fsu4lifeman]

Learn to do dead lifts. If I had to choose one exercise to do and that's the only one I could do id choose dead lifts. Start with really low weight. Like the bar. Stack weights up so the bar is at the proper starting height and learn to do them. If learned properly dead lifts will prevent Injuries from happening by strengthening you back muscles giving you more support.

If you happen to be a lil girl and won't do them no matter what your told. Then do this
Monday bench press 5x5
Squat 5x5
Wide grip pull-ups 5xmax
Wednesday: squat 3x12
Ohp5x5
Chin ups 5xmax.

Honestly tho your neglecting a lot of major muscles by not doing deads.

[Intentiion]

Learn to do dead lifts. If I had to choose one exercise to do and that's the only one I could do id choose dead lifts. Start with really low weight. Like the bar. Stack weights up so the bar is at the proper starting height and learn to do them. If learned properly dead lifts will prevent Injuries from happening by strengthening you back muscles giving you more support.

If you happen to be a lil girl and won't do them no matter what your told. Then do this
Monday bench press 5x5
Squat 5x5
Wide grip pull-ups 5xmax
Wednesday: squat 3x12
Ohp5x5
Chin ups 5xmax.

Honestly tho your neglecting a lot of major muscles by not doing deads.

I like your advice but if he wont do deads, he wont do squats and OHP. I find squats ALOT more taxing on the lower back then deadlifts but oh well, I love squats deadlifts.

[NicholasRoco]

Might as well not lift if your not going to include deads brah.
Go super light and work up if you have to, bit there's no Gainz for no deadlifts
Straight facts

#Gainz

[Fsu4lifeman]

I like your advice but if he wont do deads, he wont do squats and OHP. I find squats ALOT more taxing on the lower back then deadlifts but oh well, I love squats deadlifts.

He only mentioned not doing deads and rows for some reason. I'd say the safest lifts. But whatever.

[Intentiion]

He only mentioned not doing deads and rows for some reason. I'd say the safest lifts. But whatever.

Exactly lmao. A bad done OHP can seriously injure you faster then a bad form deadlift.

[Sponge19]

Hasn't every person that ever died in a gym done it bench pressing?

[Fsu4lifeman]

Exactly lmao. A bad done OHP can seriously injure you faster then a bad form deadlift.

Lmao I know but he doesn't seem to think so. Every lift can seriously injure yourself with bad form.

[Fsu4lifeman]

Hasn't every person that ever died in a gym done it bench pressing?

That and squat I've never heard death from deads

[Vasc]

If you don't want them in your routine then look for one yourself that doesn't have them rather than making yourself seem stubborn and naive to everyone on here

[thetrueSSJ]

in so many threads have i seen people say op is a ******* for no reason, yet nobody has said it here.. allow me to break the ice, OP you are the most feminine *******y ******* to have ever burdened the internet... and that includes instagram

[LiverpoolDC]

You said "Now I want to get serious", yet you're not willing to go the gym from Friday-Sunday. Many people work 40 hour weeks and still find time for the gym, your weekend job should not be an excuse. And if you're that worried about them exercises then use light weights until you feel comfortable doing them.

[Sniksder16]

Okay then dont bench press because thats even more dangerous, forget about overhead press, and dont even think about squats. You do realize almost all things in the gym have potential injury risks? My advice is to stop making excuses, learn the movements (talk to a trainer if you need too), and man the fuk up

^^^this
Does OP happen to go to planet fitness by any chance?
Srs tho do the deadlifts, they are easy to learn, also bench press is probably the most hazardous. Learn how to do them right and dont break form and you have nothing to be worried about. Try Starting strength or Stronglifts 5x5 dont waste two weeks like i did trying to make your own routine and just lift sh!t.

[patelvm]

You say you want to take it seriously but you wont take the time to learn to deadlift and bent over row? Lel

[thetrueSSJ]

starting to think we're all being trolled, nobody can really be this much of a *******

[DreamChasing97]

Learn to deadlift with the bar and stop being a pussy I too didn't want to deadlift but I stopped being a punk and I did it and even dead lifted 135 the same day and db rows are the best just learn the proper form with a small amount of weight

[dustin31995]

It includes deadbolts doesn't it? I don't want to do a routine, not follow it completely.

As for "Why no deads?" I can easily see myself DESTROYING my back. Trying to do these, and that is something I'm not willing to risk.

You want decent advice and people are giving you it, but you dont want to use it.... At this point I don't see you going very far

[Paneetius]

if op doesnt wanna do deadlifts, so be it.

to op: find a standard 3x5 or 5x5 program and then add chin ups or pull ups to it.
i don't recommend full on bulk.
just use it to build big numbers on your squat, bench, ohp and weighted chin ups (or pull ups) while maintaining current weight or gaining weight slowly.