Best workout routine

[handsomegrapist]

What's the best workout routine ?
Drop some

 

[Andremln]

Depends strictly on your physique and what you naturally have developed but as a rule of thumb always train shoulders, upper chest and back.

 

[Deleted member 83600]

What's the best workout routine ?
Drop some

Ppl

 

[imthesupremecel]

don’t forget legs bro

 

[Deleted member 88653]

4 day upper lower. This is mine:

4-Day Program

Upper 1

Dumbbell Overhead Tricep Extensions: 5x8-12
Barbell Bicep Curls: 5x8-12
Dumbbell Bench Press: 5x6-10
Dumbbell Shoulder Press: 5x6-10
Dumbbell Lateral Raises 3x8-12
Dumbbell Chest Flyes 3x8-12

Lower

Romanian Deadlift: 3x6-10
Yates Rows: 3x6-10
Neck Curls: 3x20-25
Sit-Ups 3x8-12

Arm Day:

Overhead Tricep Extensions 5x8-12
Bicep Curls 5x8-12
Neck Curls 3x20-25

Week Setup:

Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Arm Day
Day 7: Rest
…repeat




If I was training a newbie, I'd make them start with 3 sets per exercise, and increase volume if they need it as they get really strong. For complete beginners, even 1 set per workout could be enough. But the stronger you get, the more volume you end up needing. If you can add weight or reps to each exercise at least every 2 weeks, you're progressing, and if not, then you're not making any gains in the target muscle.

 

[Rhino LeFort]

as a rule of thumb always train shoulders, upper chest and back

Yeah exactly this will help you SMVmaxx

 

[handsomegrapist]

4 day upper lower. This is mine:

4-Day Program

Upper 1

Dumbbell Overhead Tricep Extensions: 5x8-12
Barbell Bicep Curls: 5x8-12
Dumbbell Bench Press: 5x6-10
Dumbbell Shoulder Press: 5x6-10
Dumbbell Lateral Raises 3x8-12
Dumbbell Chest Flyes 3x8-12

Lower

Romanian Deadlift: 3x6-10
Yates Rows: 3x6-10
Neck Curls: 3x20-25
Sit-Ups 3x8-12

Arm Day:

Overhead Tricep Extensions 5x8-12
Bicep Curls 5x8-12
Neck Curls 3x20-25

Week Setup:

Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Arm Day
Day 7: Rest
…repeat




If I was training a newbie, I'd make them start with 3 sets per exercise, and increase volume if they need it as they get really strong. For complete beginners, even 1 set per workout could be enough. But the stronger you get, the more volume you end up needing. If you can add weight or reps to each exercise at least every 2 weeks, you're progressing, and if not, then you're not making any gains in the target muscle.

I will try it thanks for sharing

 

[dipenhydramine]

4 day upper lower. This is mine:

4-Day Program

Upper 1

Dumbbell Overhead Tricep Extensions: 5x8-12
Barbell Bicep Curls: 5x8-12
Dumbbell Bench Press: 5x6-10
Dumbbell Shoulder Press: 5x6-10
Dumbbell Lateral Raises 3x8-12
Dumbbell Chest Flyes 3x8-12

Lower

Romanian Deadlift: 3x6-10
Yates Rows: 3x6-10
Neck Curls: 3x20-25
Sit-Ups 3x8-12

Arm Day:

Overhead Tricep Extensions 5x8-12
Bicep Curls 5x8-12
Neck Curls 3x20-25

Week Setup:

Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Arm Day
Day 7: Rest
…repeat




If I was training a newbie, I'd make them start with 3 sets per exercise, and increase volume if they need it as they get really strong. For complete beginners, even 1 set per workout could be enough. But the stronger you get, the more volume you end up needing. If you can add weight or reps to each exercise at least every 2 weeks, you're progressing, and if not, then you're not making any gains in the target muscle.

thank you ill do this too