Gud split for beginner at working out?

[MumbaiFoidRaper67]

Im 14 and i just started working out, i have a rly fast metabolism and im 5'5 120 lbs. I need a gud split to gain muscle fast. Thx

 

[Primalretard]

Im 14 and i just started working out, i have a rly fast metabolism and im 5'5 120 lbs. I need a gud split to gain muscle fast. Thx

I gotcha bro, want to see you succeed

Upper

1x Any chest press with your arms tucked to target your upper chest

2 sets of a flat press or a pec dec, I would do a pec dec

2 sets of a upper back row focusing on retraction of your scapula

1 set of a sagittal pulldown

1 set of a frontal pulldown

2 sets of a single arm tricep extension

1 set of a Jm press/ Dip if you can, the extension will target all of your tricep heads well but a pressing movement can help with the long head

2 sets of any bicep curl

2/1 sets of a hammer curl for your brachialis

1x shoulder press

2x lateral raises





Lower

2 sets of a squat pattern

2 sets of leg extensions

2 sets of a hip hinge like A SLDL not RDL

2 sets of hamstring curls

2 sets of adductors

2 sets of calves

 

[MumbaiFoidRaper67]

I gotcha bro, want to see you succeed

Upper

1x Any chest press with your arms tucked to target your upper chest

2 sets of a flat press or a pec dec, I would do a pec dec

2 sets of a upper back row focusing on retraction of your scapula

1 set of a sagittal pulldown

1 set of a frontal pulldown

2 sets of a single arm tricep extension

1 set of a Jm press/ Dip if you can, the extension will target all of your tricep heads well but a pressing movement can help with the long head

2 sets of any bicep curl

2/1 sets of a hammer curl for your brachialis

1x shoulder press

2x lateral raises





Lower

2 sets of a squat pattern

2 sets of leg extensions

2 sets of a hip hinge like A SLDL not RDL

2 sets of hamstring curls

2 sets of adductors

2 sets of calves

Thx man ima try it out