what should I add/omit? Day 1: Upper Body A1. Chest press machine– 3 sets x 8-12 reps2. Lat Pulldown – 3 sets x 8-12 reps3. Dumbbell shoulder press– 3 sets x 8-12 reps4. Seated cable rows – 3 sets x 8-12 reps5. Tricep extension/pushdown – 3 sets x 8-12 reps6. Bicep curls (Dumbbell or cable) – 3 sets x 8-12 repsDay 2: Lower Body A1. Squats – 3 sets x 8-12 reps2. Hip thrusts– 3 sets x 8-12 reps3. Leg extension – 3 sets x 8-12 reps4. Hamstring Curls - 3 sets × 8-12 reps Day 3: Upper Body B1. Incline Dumbbell Press – 3 sets x 8-12 reps2. Wide grip rows – 3 sets x 8-12 reps3. Lateral raises – 3 sets x 8-12 reps4. Rear delt flyes – 3 sets x 8-12 reps5. Overhead tricep extensions – 3 sets x 8-12 reps6. Preacher Curls – 3 sets x 8-12 repsDay 4: Lower Body B1. Romanian Deadlifts – 3 sets x 8-12 reps2. Leg press – 3 sets x 8-12 reps3. Leg extensions– 3 sets x 8-12 reps4. Hamstring Curls - 3 sets × 8-12 reps
>>767726422/10 for anyone but a body builder, 6/10 if you're a body builder.If you're a regular person this could be the worst routine I've ever seen anyone propose. First off, Lower/Upper split is the worst possible split. You're assuring that the things you do later in the workout will be bear meaningless. PPL or full body is better. Secondly you're doing so little actual things that make you stronger it's almost laughable. This is like something I'd give to my young sister who has never lifted before ever. The rep ranges are idiotic, that much volume will ensure you never do anything real weight. Straight up these are dumb:3. Lateral raises – 3 sets x 8-12 reps4. Rear delt flyes – 3 sets x 8-12 reps5. Overhead tricep extensions – 3 sets x 8-12 reps2. Hip thrusts– 3 sets x 8-12 repsPlease, please don't make your own routine until you're more knowledgeable. Please. Also Bench and OHP more. Stupid shit like I listed workout 3-4 muscles, OHP and Bench are 40-70 muscles depending on technique
>>76772665Mind giving me another one then? This was made by a guy who's been lifting for a whilefor reference, I'm a foid and I used to lift but had to stay out of the gym for a few months due to an injury, I'm better now but I feel lost and dk which split to follow and which workouts to do
bump
>>76772665Don’t listen to this retard, this split is fine. Split literally doesn’t matter. However you can make it to the gym every week is what split you should be doing. You are getting at least 6 sets for every muscle group and hitting them all twice a week, if you are natty that’s all you need to see progress. Rep range and volume are also a matter of preference it all depends on your goals, we know they all build muscle. Down the line you will plateau without varying your rep ranges because linear double progression doesn’t work forever, but for now your rep ranges are fine if you are seeing progress. My only critique would be that there is only 1 vertical pull a week, and 2 horizontal pulls. Still 6 sets for lats but you’ll be biasing your mid back. I wouldn’t sweat it unless a wide back is a goal for you though. If it is I would move your rows to your lower days and do lat pulldowns or pullups on both upper days.
>>76772642What's the story with the photo? Did you do some paranormal urbex?
>>76772805> However you can make it to the gym every week is what split you should be doing. This is your fucking bar? People like you make me sick. Showing up isn't a win it's the bare minimum and as an aside:> My only critique would be that there is only 1 vertical pull a week, and 2 horizontal pulls. I've never seen such Dog shit bro science ever spouted with a straight face, please don't give advice
>>76772829Some twitter account that posts night pictures with a strong light.
>>76772642would working out in a haunted house increase your gains?
>>76772642Decent.>>76772665This moron does have some good points. Your movement selection is good, but you should indeed bench and OHP more and reduce overall volume significantly.
>>76772642change all exercises to one set of 5-7 repsadd reverse ez bar curls and wrist curls (either with a bar or on a cable)do some neck workdo something like this for your lower back/spinal erectors
>>76772978That’s exactly what I was saying. I enjoy training. I think everyone should pick a split they enjoy because that is what they will do consistently, consistency is what will lead to results. Secondly, horizontal pulling and vertical pulling are simply different exercises, prioritizing horizontal pulling with more volume (scapular retraction, yes it will hit the lower lats but it will hit the rhomboids, rear delts and traps) over vertical pulling (upper lats and teres major, responsible for the width of your back) is not bro science, it is anatomy, retard. To disregard would be the same as to OHP twice a week and bench once a week, then wonder why your chest isn’t as developed as your shoulders and triceps
>>76772642That's a house
