>>34508538 Can you guys critique this routine? Have been doing it for almost two months now, just wanted a four day routine and couldnt find any that didnt put too much pressure on my lower back. (tried Canditos but it just hurt my back.
rate poorfag routine please, wont be near a gym for another 4 months and can't have a squat rack in this small shit appart. Have 1 db a pull up bar, 2 wooden bars I place beteen my sofas to make a dipping machine and 1 iron chain that's 20 kg.
ABCABCx A push -3x12 weighted dips/alternatign 3x6 with more weight every workout. -3x3 handstand push ups (can't do more) alternating 3x12 feet elevated pike push ups -3x10 weighted archer push ups both sides. -3x8-12 front raises -3x12 incline diamond push ups
B pull -3x6-12 weighted chins or pull ups. -3x12 lateral raises -3x12 weighted, incline inverted rows (alternating underhand and overhand grip depends if I did chins or pulls) -3x10 upright row -2x12 db row -3x12 db curls
C legs -3x15 goblet squat with chain aswell (ony have a total of 60 kg in weights...) -3x15 hip thrusts -3x20 lunges -2 min duck walk and 2 min bridge -3x15 one legged weighted calf raises (on stairs) tfw your neighbour sees you with a db and a big ass chain half naked doing calf raises in the stairways.
Actually made some decent gains doing this started at 3x5 pull ups now at 3x12+10 kg and 3x7 dips now at 3x12+20 kg. And that in 6 weeks, I used to lift for a bit over a year thou but quitted for 7 months before starting this routine
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