My routine page

[Mr. Joshua]

Hey everyone.

After failing at the gym for an embarrassingly long time I've managed to put something together (with the help of primal theory) which works for me. It's a very enjoyable workout with zero ninny lifts. 2 days per week and you should be able to bang this out in an hour or less. I went from 34' waist and a barrel shape to a 31' waist and this in about a month (80% credit to diet, of course)

Attachment 8988


back/chest:

pullups 5x to fail

deadlifts

rows

bb bench press

"diamond" pushups 5x to fail

2-4 day rest

squat

clean and press or over head press depending on mood

lateral raises

bent over lateral raises

upright rows



also I walk 3x per week abt 3 miles and I try to get one sprint workout in

any questions, comments or critiques are certainly welcome. Thanks for reading.

[The Return of Dado]

i approve

[not on the rug]

has all the makings of a good plan.. kind of a strange split though

[Mr. Joshua]

has all the makings of a good plan.. kind of a strange split though

Agree and did not start out with this split in mind, it just felt natural to hit the chest on the same day I did pullups, and shoulders on a day I did cleans.

[not on the rug]

do whatever works for you. as long as you are making progress. a lot of people prefer a push/pull split. you could even try a push/pull/squat day if you had 3 days for heavy lifting

[The Return of Dado]

i think this is healthy, you have designed a program that is in tune with your body, everyone needs to do this eventually, after they are comfortable with the fundamentals.

[EvRevFit]

Actually that split works really well. It's much more symmetrical when it comes to joint actions and directions of movement!