Aesthetics Strike Back

[Melloow]

Hey BBers, gonna become aesthetic.
Stats:
6ft 1
78kg
Around 17% bodyfat

Routine:
Day 1: Chest
Day 2: Legs
Day 3: Arms
Day 4: Shoulders
Day 5: Back
Day 6: Full body (if I have time)
All the strength routines are too boring so I will just stick to this for now.
Going to do cardio atleast 4 times a week.
Wish me luck, will update this thread every workout.
Will post pics soon (look like aids rn btw )

[gbullock32]

With that routine, you are only wasting time. Get on a proven beginner routine if you actually want to make any progress.

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

[Melloow]

With that routine, you are only wasting time. Get on a proven beginner routine if you actually want to make any progress.

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Routines


Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

it's too boring.
ima jump on roids eventually and be zyzz brah

[gbullock32]

it's too boring.
ima jump on roids eventually and be zyzz brah

Well, best of luck with being a jackass in life.

[Melloow]

Well, best of luck with being a jackass in life.

thanks brah <3

[FluffyChapstick]

In4 opie's heart attack goals of 2023

[Melloow]

In4 opie's heart attack goals of 2023

if i die ima legend

[Melloow]

did legs today, not even running the routine in op, running a modified ppl routine
not doing deadlifts because i'm lifting in my "home gym" (bunch of rubbish equipment i found on gumtree) and whenever I do them my back feels awkward af no matter what i do to change my form.
and also not doing squats because i don't have a rack to put the bar on or anything.

what i did today:
legs:-
dumbbell squat
leg extensions
leg curls
dumbbell standing calf raises

doing push tomorrow.
push goes something like this:
incline bench
dumbbell shoulder press
flat bench
lateral raises
tricep pushdown
tricep extensions

and pull day goes something like this:
chinups
bent over rows
lat pulldown
barbell curl
dumbbell alternating curl

If anyone has any suggestions, lmk thanks

[exyl]

did legs today, not even running the routine in op, running a modified ppl routine
not doing deadlifts because i'm lifting in my "home gym" (bunch of rubbish equipment i found on gumtree) and whenever I do them my back feels awkward af no matter what i do to change my form.
and also not doing squats because i don't have a rack to put the bar on or anything.

what i did today:
legs:-
dumbbell squat
leg extensions
leg curls
dumbbell standing calf raises

doing push tomorrow.
push goes something like this:
incline bench
dumbbell shoulder press
flat bench
lateral raises
tricep pushdown
tricep extensions

and pull day goes something like this:
chinups
bent over rows
lat pulldown
barbell curl
dumbbell alternating curl

If anyone has any suggestions, lmk thanks

Strong Zyzz routine. It won't work for you

[Melloow]

Strong Zyzz routine. It won't work for you

so your saying PPLx2 doesn't work?
lmfaoo