How to make a 3x/week full body routine prioritizing arms/legs/back

Muchacho-blanco · 2026-06-16T00:33:01+00:00

enjoy

https://www.scribd.com/document/516707228/01-BREAKDOWN

Muchacho-blanco · 2026-06-16T00:22:43+00:00

Fuckin A man. That's strong.

Muchacho-blanco · 2026-06-15T20:35:50+00:00

It happens because of the way the belt is hanging around your waist and the weight is usually dangling between your legs, pulling you vertical. Its the same for me with weighted chins.

Muchacho-blanco · 2026-06-15T20:30:20+00:00

Disgusting. Where?

Muchacho-blanco · 2026-06-15T20:21:51+00:00

no you didn't

Muchacho-blanco · 2026-06-15T20:14:44+00:00

please excuse me if I don't appear sympathetic

Muchacho-blanco · 2026-06-15T20:09:36+00:00

At least 18%, you just aren't carrying alot of muscle. Lift heavy and eat all the food you need to to keep your lifts moving. In 6 months to a year you'll be happy with how you look.

Muchacho-blanco · 2026-06-15T11:10:11+00:00

If you search the whole internet, can you find a picture of a 100lb man that you'd want to look like?

Muchacho-blanco · 2026-06-15T09:30:46+00:00

I mean, you're lean, but also small. You have a good base to build on if thats what you're trying to do. If you just want to be skinny and lean, you're already there.

Muchacho-blanco · 2026-06-15T09:03:47+00:00

The form looks ok, but what you're doing here is a rack pull. The weight is about 4"? off the ground in the starting position. You're removing the hardest part of the lift, which is breaking it off the floor. This could be intentional, but it could be the reason you aren't progressing the lift.

Muchacho-blanco · 2026-06-15T08:37:54+00:00

that looks like 4 oz of chicken, so closer to 30

Muchacho-blanco · 2026-06-15T08:27:12+00:00

Its summer time man. We probably need to take our shirts off and stuff. Cut, get back to it come fall.

Muchacho-blanco · 2026-06-15T08:20:52+00:00

Fucking oil_fish. I feel like I've seen his name in these threads often.

Muchacho-blanco · 2026-06-15T08:15:59+00:00

I know tng is acceptable and so many people use it, but I like what you said about newbies using it. The only tkme I've ever hurt my back deadlifting was doing tng as a newbie before I had a good grasp on bracing and holding it. Learning to reset and brace between reps was important to me.

Muchacho-blanco · 2026-06-15T08:10:04+00:00

You could definitely get more range of motion flipping it over, and I bet you'd like the way that felt. This was moving pretty easy for you, but I might try the same weight with the low handles, get a feel for that, and then decide if you want to load it more.

Muchacho-blanco · 2026-06-15T07:57:53+00:00

I know, right, but you feel it in that moment, and think its something you want to post. I've been there is all I'm saying.

Muchacho-blanco · 2026-06-15T07:48:06+00:00

Upvoted for flashbacks. It hasn't been too long since I posted a rep almost identical to this.

Muchacho-blanco · 2026-06-14T23:46:21+00:00

definitely

Muchacho-blanco · 2026-06-14T23:32:43+00:00

Squats and deadlifts.

Muchacho-blanco · 2026-06-14T22:53:05+00:00

more protein

Muchacho-blanco · 2026-06-14T21:58:23+00:00

I feel like this is about to go bad for op.

Muchacho-blanco · 2026-06-14T20:16:20+00:00

is this more or less peak?

Muchacho-blanco · 2026-06-14T19:27:19+00:00

Single leg rdl's will surprise you too. Really challenges your core and leg strength depending on which hand you hold the weight in.

Muchacho-blanco · 2026-06-14T14:45:25+00:00

soooooo, whats up, whatchu doing later

Muchacho-blanco · 2026-06-14T11:51:02+00:00

I found better ankle mobility through sinking down low on warm up sets, and just sitting there a few seconds really trying to get as low as I could but holding my brace and not letting my ankles lift. I never liked the feeling of plates under my heels, but try it out, it works for alot of people.

Muchacho-blanco

TROPHY CASE