6DAYS GYMCEL'S SPLIT

[iblamelm]

Just made this 6 days split, won't hurt to share it.

Upper A :
Inclined bench press 3sets
Pec dek 3sets
Machine rows 3sets
Midback rows 3sets
JM press 3sets

Upper B :
Assisted pullups 3sets
Narrow pulldowns 3sets
Lateral raises 3sets
Shoulder press 3sets
Pushdowns 2sets
Hammer curls 2sets

Lower A :
Romanian deadlift 3sets
Ham curls 3sets
Leg extensions 3sets
Calf raises 3sets
Adductors 3sets
Machine crunches 3sets

Upper C :
Shoulder press 3sets
Lateral raises 3sets
Midback rows 3sets
Assisted pullups 3sets
JM press 2sets
Recline curls 2sets

Upper D :
Chest press 3sets
Inclined bp 3sets
Hammer curl 3sets
Pec dek 2sets
Preacher curls 3sets
Pushdowns 3sets

Lower D :
Leg press 3sets
Leg extensions 3sets
Ham curls 3sets
Calf raises 3sets
Adductors ( the reversed one forgot its name when you do the reversed pattern to the outisde ) 3sets
Machine crunches 3sets

NOTE : REP RANGE BETWEEN 6 TO 10, ALWAYS 1 RIR IN YOUR FIRST 2 SETS OF THE FIRST COMPOUND MOVEMENT, REST 2-3MIN FOR COMPOUNDS 60-90SEC FOR ISOLATION MOVEMENTS.


ALSO NOTE YOUR EXERCICES YOU RETARDED LAZY FUCKS HOW DO YOU EXCPECT TO GROW WHEN YOU DON'T EVEN KNOW WHAT WEIGHT YOU TRAINED ON LAST WEEK.

U can ask me if u don't understand smt
And also if smt is wrong won't hurt to correct it!

 

[Thief]

I too lazy

 

[iblamelm]

I too lazy

 

[combatingNorwooding]

Nigga will get neurally adapted to an exercise only next year wtf is this

 

[iblamelm]

Nigga will get neurally adapted to an exercise only next year wtf is this

Then what am i supposed to do?

 

[combatingNorwooding]

Then what am i supposed to do?

Not go subsequent days we are past that shit and not do 20 different upper days throughout the month, if you are doing upper lower then just do one version of it

 

[shadowm]

too much volume upper lower upper lower upper 5 days a week can work for you better cause you grow when you recover, and always do incline work before flat prioritizing upper chest, and as you are a gymell opt into machines with little free weights like deadlifts or squats or weighted pullups.