im lazy. program design needed. heeelp.

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frango

frango

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hello my dear people from sherdog.

next week im coming back to the gym after my left shoulder heal 4 real.
i have tendinittis on my knee, cant do anything for legs.

i need a push/pull program
help me choose exercises. plzzz

im afraid of doing dips because they are shoulder pops machines. i dont master proper technique, it tends to work my triceps. it does not look nice despite being pleaserous to do.

i need a good assistance exercise for the bench press.
could it be OHP?
after the OHP i could do chest again, like push ups?

i want to be bigger, stronger and jacked.
i want to look like brad pit in that movie

no, just kid
i just want someone to tell me what to do
should i try to work on my core stbility in order to enhance my dips technique. like...doing planks?

i hate the cross cable machine. wont do that.

thank you sirs.
 
You didn't even fucking try lol. And you're not even new around here...
 
JimRussel said:
You didn't even fucking try lol. And you're not even new around here...
Click to expand...

Jim, sometimes is hard to write in english. I mean, i can do it but everytime i care about looking at an onilne dictionary to help me with some words...so it can be a little demanding. And yesterday was late at night i had taken my meds to sleep and was about to sleep.

Well...

i need a push/pull program.

push:
bench press: 4x5
can i do OHP following bench press? its an assistance exercise isnt it?
then maybe push ups 3x8 or to failure if the fourth exercise
and dumbells incline bench press 3x10

dips are great but they ten to hurt my front delts as i dont master technique. Planks would make my core stability better so i could do them properly. Thats one question.

I know i need a main exercise (bench press), then an assisstance exercise ( OHP or other), then other exercise for high reps and maybe a last one.

push day is my main question because on pull day i know i will be doing:
pull ups, inverted rows, dumbels rows and core work.

i want to do rear delt work, 3x10. probably on push day, maybe the last exercise.

seryously, i need some help putting all toghether. ill be doing upper body only while my knee recovers.

well, sorry for trying to be funny, its a serious question. I would apreciate if someone could answer my question and help me design my program.
Thank you very much.
Frango.
 
Push:
Bench press 4x5
OHP 4x5-6
Dumbell incline press 3x10
push ups 3 sets to failure
rear delts flys 3x10


is this good or really messed up? as i put OHP right after bench press between all the other chest exercises. I designed this way because i know OHP is a really good assisstance exercise for the bench press.

the possibility of getting injuried doing dips makes me wanna give up doing them. Really too taxing on front delts.
 
For the record, your English was never the issue. The first two words of your thread title and the fact you didn't even present us with anything to critique were.
 
JimRussel said:
For the record, your English was never the issue. The first two words of your thread title and the fact you didn't even present us with anything to critique were.
Click to expand...


ok, i understand.
"im lazy"...yeah, i guess it was already 3,5mg of clonazepam talking... :p

but jim, can you help with what i posted later, today?
 
frango said:
ok, i understand.
"im lazy"...yeah, i guess it was already 3,5mg of clonazepam talking... :p

but jim, can you help with what i posted later, today?
Click to expand...

Yeah, man. I was already planning to when I got home from work and back to my computer. It'll be there in less than 12 hours.
 
The Palis High Reps, low weight lifehack.

20x20x20x20x20 scheme

High reps = extreme muscle endurance that will allow you to push through workouts harder and stronger. Every week you do the same routine but increase the weight by 1.5kg and you will constantly gain strength/endurance

Day 1: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 2: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 3: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 4: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 5: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 6: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 7: Rest

Restart, add 1.5kg, you will be beasting in 1-2months tops, imagine a year from now at the 1.5kg rate with these rep ranges/workouts. You're welcome in advance.
 
frango said:
hello my dear people from sherdog.

next week im coming back to the gym after my left shoulder heal 4 real.
i have tendinittis on my knee, cant do anything for legs.

i need a push/pull program
help me choose exercises. plzzz

im afraid of doing dips because they are shoulder pops machines. i dont master proper technique, it tends to work my triceps. it does not look nice despite being pleaserous to do.

i need a good assistance exercise for the bench press.
could it be OHP?
after the OHP i could do chest again, like push ups?

i want to be bigger, stronger and jacked.
i want to look like brad pit in that movie

no, just kid
i just want someone to tell me what to do
should i try to work on my core stbility in order to enhance my dips technique. like...doing planks?

i hate the cross cable machine. wont do that.

thank you sirs.
Click to expand...

bork1}

https://crossfit.com/

Thank me later.
 
jesus...
people have no hespech for someone high on benzos
 
Palis said:
The Palis High Reps, low weight lifehack.

20x20x20x20x20 scheme

High reps = extreme muscle endurance that will allow you to push through workouts harder and stronger. Every week you do the same routine but increase the weight by 1.5kg and you will constantly gain strength/endurance

Day 1: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 2: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 3: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 4: Chest/Tris
Dumbell press 20x5
Dumbell flys 20x5
Incline Dumbell press 20x5
Incline Dumbell flys 20x5
Dips 20x5
Skullcrushers 20x5
Tri Pushdowns 20x5

Day 5: Bis/Back
Any variation of curls 20x5
Any variation of curls 20x5
Any variation of curls 20x5
Concentration curls ending it 20x5
Facepulls 20x5
Upright rows 20x5
Barbell shrugs 20x5
Bent over barbell rows 20x5
Wide grip lat pulldown 20x5

Day 6: Shoulders
Barbell Shoulder press 20x5
Dumbbells Shoulder press 20x5
Seated Lateral raises 20x5
Front plate raises 20x5
End workout 20x5 pullups

Day 7: Rest

Restart, add 1.5kg, you will be beasting in 1-2months tops, imagine a year from now at the 1.5kg rate with these rep ranges/workouts. You're welcome in advance.
Click to expand...

<{fry}>
 
Get dumbbells of varying weights (even really light ones) as light as you need to exercise. Do dumbbell flys to condition without injury for a few weeks.

You can do any exercise off your back with anything from a book to a boulder, using one or both arms.

Basically, if you're injured but still want to workout, don't be afraid of others thinking you're a pussy because you're not maxing out at 450lb bench or something, especially if injured. Get creative to fit your personal needs.

EDIT/ADD: The most important thing is you recover.
 
minimalist answer: push/pull

day 1 bench / row
day 2 overhead / pullups
day 3 dips / standing curls

10x3, 5x5, 3x12 whatever

stick with it for 6 weeks at least. eat oranges.
 
Do a better job of trolling.
 
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