
HarmonyHunter
I like to enjoy life BRAH
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Hey man I was talking to my friend whos mega invetsed into gym and he basically said he sees no point in a upper a and b
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Personal preference.Hey man I was talking to my friend whos mega invetsed into gym and he basically said he sees no point in a upper a and b
do you do one upper? my mate says to do thatPersonal preference.
Atm i don't do Upper a and b either
Yes just one upper 3x a week.do you do one upper? my mate says to do that
can you tell me what it is in pm or here?Yes just one upper 3x a week.
No a or b
can you tell me what it is in pm or here?
Incline smith Press |
Machine Row |
Pulldown machine unilateral |
Cuffed Lateral Raise unilateral |
Pec Dec fly |
Preacher curl machine |
Carter extension |
why u think u did more progress using this split? like im genuinely curious and could u explain the graphNice!
I used to do PPL and after i switched to this i have made more progess in 4-5 months than i did in 12 months on ppl
and what if u dont do that lower bullshit legs etc just double volume?Workout routine
I wanted to share my workout split with you guys. I made it based on scientific based evidence at i gurantee you that it will maximize your work in the gym. it looks like this throughout the week:
Upper A
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:
- Incline Smith Press
- Machine Row
- Unilateral Pulldown Machine
- Unilateral Machine Lateral Raise
- Pec Dec Fly
- Dumbbell Curl
- Cable Triceps Extension
Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:
- Unilateral Leg Curl
- Romanian Deadlift (RDL)
- 45° Leg Press
- Unilateral Leg Extension
- Abductor Machine
- Cable Crunch
Rest
Upper B
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:
- Bent Over Row or T-Bar Row
- Unilateral Chest Supported Row
- Lat Pulldown (Upper Back Focus)
- Rear Delt Cable Fly
- Cable Lateral Raise
- Unilateral Pec Dec
- Preacher Curl
- JM Press
Lower Day
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:
- Romanian Deadlift (RDL)
- Unilateral Leg Curl
- 45° Leg Press
- Unilateral Leg Extension
- Abductor Machine
- Cable Crunch
Upper A (Repeat)
Instruction: number of sets × 5–6 reps @ 0–1 RIR
Exercises:
- Incline Smith Press
- Machine Row
- Unilateral Pulldown Machine
- Unilateral Machine Lateral Raise
- Pec Dec Fly
- Dumbbell Curl
- Cable Triceps Extension
Rest
I have reffered a graph that shows why the rep range is important. Maximise gains based on your effort. Be aware CNS-fatique and stability has been taken into account based on the exercise picks.
View attachment 4195992
Upper rest repeatand what if u dont do that lower bullshit legs etc just double volume?
@bululu_87 answer, Labubu.I don't have an athletic background.
I'm at 15% bf (by equation, 13 - 19% by internet ppl and 12 - 13% by irl natural 800ng/dl 15yos) at ~ 61kg ~ 1.78m and my forearm is like a third of yours by default. im a stick but i been to the gym once to try it with a classmate but it was way too crowded for me