Gym routine help

[Jus_Kev]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

 

[jupiterallmighty]

This is a decent split I would just say the abbs don’t matter as much depends on your body fat percentage. I would recommend hella protein and hopping on creating to make the muscles appear more full (it helps strength wise as well) however it’s unlikely you will get the physique you want by the summer shouldve started the grind earlier unless you gonna hop on anything.

 

[ladygagalover22]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

if u want to build muscle idk if high intensity works for u

 

[Vilo]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

ik chatgpt when i see it

 

[choppedslayer]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

I would change bench press to something like pec-fly or a machine press since its more optimal for growth. On day 2 if you have a T-row in your gym its better to do a kelso shrug to isolate your back and traps (you can also do it with dumbells). On leg day theres no need for 2 pressing motions, just stick with any kind of squat (pendulum, hack squat or normal squat) and replace leg press with leg extensions. Also please lower your lateral raise volume, since youre doing it 3 consecutive days all you need is 2-3 sets to 6-8 reps till failure. Make sure in your incline press youre keeping your elbows tucked beside your body to bias the upper pec. Doing abs IS important even though youre on low bf.

 

[altcar]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

frequency is good but remember ur muscles need enough time to rest to actually maximize growth. also dont skip traps thick neck and traps is most underrated gym ascension mechanism

 

[yves_saint_laurent]

frequency is good but remember ur muscles need enough time to rest to actually maximize growth. also dont skip traps thick neck and traps is most underrated gym ascension mechanism

idk why so many people are cheering to skip traps, if u got average-wide clavicles u will only benefit from training them looks wise

 

[yves_saint_laurent]

The point im mostly going for is prominent shoulder to fraud wider clavicle, a skinny waist, and to build as much muscle as possible by late July. Btw ik it's pretty fatiguemaxxed but it's not even that bad. Tell me if I should edit anything and are warm up sets even important?

5-Day Gym Routine





Day 1 – Push (Chest + Shoulders + Triceps)

• Bench press – 4 × 6–10
• Incline dumbbell press – 3 × 10
• Shoulder press – 3 × 10
• Lateral raises – 4 × 12
• Tricep pushdowns – 3 × 10–15
• 30 min incline walking incline 5 speed 3

Day 2 – Pull (Back + Biceps + Traps)

• Lat pulldown – 4 × 8–12
• Seated cable row – 3 × 8–12
• Dumbbell rows – 3 × 8–12
• Face pulls – 3 × 12–15
• Dumbbell shrugs – 2 × 12–15
• Bicep curls – 3 × 10–12

Day 3 – Shoulders + Abs

• Shoulder press – 4 × 8–12
• Lateral raises – 5 × 12–15
• Rear delt fly – 4 × 12–15
• Face pulls – 3 × 12–15
• Hanging leg raises – 3 × 12–15
• Cable crunch – 3 × 15
• 30 min incline walking incline 5 speed 3

Day 4 – Legs

• Squats – 4 × 6–10
• Leg press – 3 × 10–12
• Leg curls – 3 × 10–12
• Calf raises – 4 × 12–15

Day 5 – Upper

• Incline bench press – 3 × 8–12
• Lat pulldown – 3 × 8–12
• Lateral raises – 4 × 12–15
• Rear delt fly – 3 × 12–15
• Bicep curls – 3 × 10–12
• Tricep push down 3 x 10
• 30 min incline walking incline 5 speed 3

Day 6 – Rest


Day 7 – Rest

u have no fly movement for the chest, also bench is not really a great chest exercises, i would prolly do it 3x incline press of some sort 3x flat machine/db/bb press 2x flys of some sort, i personally do 2x dips 2x incline press either db or smith machine and 1x flys of some sort 3x a week and im doing just fine, also the volume for the shoulders might be a bit too much but idk how intense u train and how well u recover from it

 

[Jus_Kev]

ik chatgpt when i see it

yep