I am going back to the gym tomorrow morning so you all better cough up some answers by then.

I know there are some commonly suggested routines. Like stronglifts 5x5, then there is 6-day PPL program that is suggested often on reddit too.

I also know that once you are experienced enough you can customise your program according to your requirements and liberties.

But I would like some suggestions for some intermediate-level programs. It has been a while since I followed one so I would appreciate anchoring myself to something definite rather than just doing what I like.

Thanks. Any suggestions are welcome.

  • CriticalResist8@lemmygrad.ml
    ·
    3 months ago

    https://en.prolewiki.org/wiki/Essay:A_nutrition_and_fitness_guide there's two routines in https://en.prolewiki.org/wiki/Essay:A_nutrition_and_fitness_guide#2_programmes_for_Strength_and_Muscle_building

    • loathsome dongeater@lemmygrad.ml
      ·
      3 months ago

      I need alternatives for these two Friday exercises:

      • cable flies: no cable machine, but there is a machine specifically for chest flies
      • barbell skullcrushers: it hurts my wrists
      • CriticalResist8@lemmygrad.ml
        ·
        3 months ago

        Chest fly machine should work. Depends how you feel with it, sometimes they can restrict movement in a way that doesn't feel comfortable. I assume it's a seated one? You won't die from free weight chest flies, it's just not very efficient because of resistance along the rep curve.

        Dips are a very good exercise but also quite demanding. You can try and see how many you get. Otherwise maybe the triceps extension? Though I find it terrible overall due to how close to the head the weight is and the movement just isn't very natural. If you don't have other wrist problems the pain should go away after some time and make sure to stretch your wrists and forearms at length before you start working out.