its pretty solid, one thing you could do is to do upper/lower or anterior/posterior instead of ppl, this will allow more frequency for the same days spent in gym or the same frequency for less days in the gym, also for biceps id switch out the incline curls for a dumbbell preacher curl, for the lat pulldown, make sure to use a wide grip to stay in the frontal plane and bias the lower lats better. Also a rdl should not entirely be swapped out for ham curls, do both. Last of all, you dont need 12-15 reps on leg ext on the fridays, do every exercise 4-7 reps with good form and train with high intensity (0-1 rir), 1-2 sets per exercise is good.
Honestly I probably wouldnt go to the gym at all but if I were going just twice a week I would do a full body routine with lower volume since you already have a lot of basketball and won’t recover fully. Your warm up if it’s just for the gym, isn’t really necessary.
Thanks ill make my plan better ima start this week or next
Its a pretty good setup but for your push day you need some form off upper chest movement or u never gonna make good gains put in incline bench press (smith machine) and take out normal bench press
Yes this is true, didnt even notice, just want to add that the incline on the bench is not the most important thing but its your elbow path, make sure to use a narrow grip to allow more should flexion which will do your clavicular head (upper pec) good
you got a good point, Also i lowkey need some advice i was on a break from the gym due to wrestling szn and i need a new split to get better gains progress been stalling.
as always i would recommend FBEOD or FB 3x/week but i dont know anything about you, do you get wrestling practise and if so, how many times per week? If the answer is no and you want to gym more often, do u/l or ant/post 6x/week. Why you're stalling might also be because of poor sleep and/or diet, if you're stalling on a specific exercise only, id recommend switching it out for somthing similar for a while (1-2 months).
My season just ended but i do clubs its on Tuesdays Thursdays and Sundays, Tuesday and Thursday are at night. And sleep wise i get 7 hours of sleep most days, maybe once or twice a week i get 6-6.5 hours but I'm starting to supplement magnesium. Diet has been perfect pretty much all whole foods. I wanna give ant/post a try i just dont know how to set it up.
Ill help you out in dms dont worry
