FULL GUIDE TO 2 INSANE GYM BROGRAMS! Arms/Shoulders/Torso 6-Day Split Supersets Brogram (No Legs) + 5-Day Split with Legs & Calisthenics

[thecel]

This thread serves as a guide for gymmaxers to help them gymmax to their fullest potential. The guide contains 2 spectacular workout plans. Pick the one that works for your goals.

• Option 1: 6-Day Upper-Body-Only Split: (Arms/Shoulders/Torso)x2
• Option 2: 5-Day Hybrid Split: Arms/Shoulders/Torso/Legs/(Upper — Upper Can Be Calisthenics)

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Arms/Shoulders/Torso 6-Day Split Supersets Brogram (No Legs)

This program is for men who’re focused on the pursuit of physical aesthetics only. Athletics and weightlifting/powerlifting are of little to no importance for these men’s training goals. If this sounds like you, consider running this program to get swole and aesthetic without wasting your time.

Schedule: Arms, Shoulders, Torso, Arms, Shoulders, Torso, Rest

Arms Day: Biceps, Triceps, Forearms Circuit #1 | 2 Cycles 45º Bench Lying Dumbbell Curl 45º Bench Lying EZ-Bar Triceps Extension Circuit #2 | 2 Cycles Dumbbell Preacher Curl Cable Triceps Push-Down Circuit #3 | 2 Cycles EZ-Bar Reverse Arm Curl EZ-Bar Wrist Curl EZ-Bar Reverse Wrist Curl

Shoulders Day: Front Delts, Side Delts, Rear Delts, Upper Traps 30º Bench Side-Lying Unilateral Dumbbell Lateral Raise | 3 Sets per Side The point of this is to get the most tension on the side delt in the lengthened position. Circuit #1 | 2 Cycles Chest-Supported Rear Delts Dumbbell Fly Seated Dumbbell Front Raise The reason to do it seated is to prevent you from swinging the dumbbells up using momentum. Circuit #2 | 2 Cycles Dumbbell Lu Raise to Failure then Continue with Lateral Raise to Failure Rear Delts Fly Machine Standing Barbell Shrug | 3 Sets

Torso Day: Chest, Back, Abs Circuit #1 | 2 Cycles Pec Deck Machine Lat Pullover Machine Circuit #2 | 2 Cycles Low-to-High Cables Fly Straight-Arms Lat Cable Pull-Down Circuit #3 | 3 Cycles Weighted Hanging Alternating-Twists Knee Raise Cable Crunch

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Another Option: 5-Day Split: Arms, Shoulders, Torso, Legs, Upper/Calisthenics

This version is for people who want to prioritize aesthetics but also want to train their entire bodies for strength and/or athleticism.

Schedule: Arms, Shoulders, Torso, Legs, Upper

Arms, Shoulders, and Torso day are the same as in the 6-day routine described above.

Legs Day: Quads, Hams, Glutes, Calves * Barbell Back Squat | 3 Sets * Barbell Deadlift (You Choose a Variant) | 3 Sets Standing Calf Raise | 3 Sets Circuit | 2 Cycles Seated Leg Curl Machine Doing it sitting instead of lying allows you to get a better hamstring stretch. Lying Leg Extension Machine Doing it lying instead of sitting allows you to train your Rectus Femoris muscle more effectively. * Switch these 2 exercises’ order each leg day.

Upper Day Convergent Incline Chest Press Machine | 3 Sets Weighted Chin-Up | 3 Sets Overhead Barbell Press | 3 Sets Machine Row | 3 Sets Lateral Raise Machine | 4 Sets

Upper Day (Calisthenics) Weighted Dip | 3 Sets Weighted Chin-Up | 3 Sets Handstand Push-Up | 3 Sets Free-Hanging Inverted BodyRow | 3 Sets A Side Delts Exercise | 4 Sets

 

[thecel]

Upper Day

1. Convergent Incline Chest Press Machine | 3 Sets
2. Weighted Chin-Up | 3 Sets
3. Overhead Barbell Press | 3 Sets
4. Machine Row | 3 Sets
5. Lateral Raise Machine | 4 Sets

Correction. Got the order wrong. Overhead Press Is #1 and Machine Incline Press Is #3.

 

[thecel]

I feel like I deserve more alerts

replies to my threads, quotes to my posts, reps, tags my score in that regard doesn't add up considering my posts are pretty funny, and I often add serious insights you won't hear from the average hormonal imbalance-ridden teenagers here. I also share a lot of info about my life. I guess it...

looksmax.org

 

[thecel]

The 5-day option is the next-gen bro-split.

 

[thecel]

 

[thecel]

@gymcel_retard @Orc

Overhead Press Is #1

 

[thecel]

hello?

 

[incel194012940]

probably will decrease perceived shoulder width by hypertrophy brain

 

[Mr. President]

why didnt i see this yesterday? good work

 

[gymcel_retard]

nice write up. Pinning is the most important part of any split

 

[Deleted member 28962]

i will start tren soon

 

[Deleted member 40986]

Worst part is when you realize giving these rotters guides wont get you anything and they wont even read then cause they’d rather play victim and blame the jews or something