Gym routine advice

[drio]

So I wanted to start a FB 3x a week routine
Can someone help me set up the routine
Goal is to maximise hypertrophy and minimise fatigue
High IQ gymcels GTFIH I need help

 

[Deleted member 123976]

dumbell lat pulldowns
328 reps x 39sets to tone the muscle and minize fatuugue

 

[drio]

dumbell lat pulldowns
328 reps x 39sets to tone the muscle and minize fatuugue

Thanks because I don't want to build bulky muscle I want toned muscle ❤

 

[Deleted member 123976]

2x row machine
2x lat pulldown any variation

2x db bench
2x incline hammer strength/incline db bench

2x shoulder press machine
2x lat raises
2x rear flies

2x db bicep curls
2x bb bicep curls

2x skullcrushers or jm press
2x tricep pushdown

2x cable reverse curls
2x meows :3 i forgot what their called but its where you like wrist curl on the straight bar on the cable

all 2--6 reps

2x cable crunches (higher reps like 10-15)
2x leg raises (higher reps like 10-15)

2x squat of any of your liking (belt, classic, hack)
2x leg extension / single leg if its too light
2x sldls
2x STANDING calf raise


i mean this is what i do and i bench 255 at 14 179lb bw 8 months lifting
idk brah
i do upper lower tho

 

[7arely.eroz]

So I wanted to start a FB 3x a week routine
Can someone help me set up the routine
Goal is to maximise hypertrophy and minimise fatigue
High IQ gymcels GTFIH I need help

Dawg pick your fav exercises for each bodypart and then progress with it every session

 

[7arely.eroz]

2x row machine
2x lat pulldown any variation

2x db bench
2x incline hammer strength/incline db bench

2x shoulder press machine
2x lat raises
2x rear flies

2x db bicep curls
2x bb bicep curls

2x skullcrushers or jm press
2x tricep pushdown

2x cable reverse curls
2x meows :3 i forgot what their called but its where you like wrist curl on the straight bar on the cable

all 2--6 reps

2x cable crunches (higher reps like 10-15)
2x leg raises (higher reps like 10-15)

2x squat of any of your liking (belt, classic, hack)
2x leg extension / single leg if its too light
2x sldls
2x STANDING calf raise


i mean this is what i do and i bench 255 at 14 179lb bw 8 months lifting
idk brah
i do upper lower tho

Can you recover with 2 sets?

 

[Deleted member 123976]

Can you recover with 2 sets?

man

idk

 

[drio]

Can you recover with 2 sets?

Idk

 

[drio]

Is this your upper lower routine or is it a fullbody , I can only go to the gym 3 days

 

[7arely.eroz]

man

idk

I'm asking abt u can you recover with 2 sets cuz fb sessions mostly have only 1 sets

 

[7arely.eroz]

man

idk

Mb i thought it was fb

 

[7arely.eroz]

Is this your upper lower routine or is it a fullbody , I can only go to the gym 3 days

LOOK INTO IT BRO ALL ARE UPPER BODY EXERCISES MENTIONED EXCEPT CORE, IT'S AN U/L

 

[Deleted member 123976]

Is this your upper lower routine or is it a fullbody , I can only go to the gym 3 days

its u/l but you can make it into a fb by just adding the legs

 

[Deleted member 123976]

Is this your upper lower routine or is it a fullbody , I can only go to the gym 3 days

oh yeah i forgot 2x adductors