gym routine

[ad5m]

my friend bought this gym routine or course from a tnf student and he paid 300$ for it should i use it asw im 78kgs and 168cm 15

 

[ijustwannamog11214]

Nigga ur friend got his ass scammed

 

[realboyo]

just do upper lower it’s the most balanced split volume-wise

 

[ad5m]

Nigga ur friend got his ass scammed

no he is jacked As fuck

 

[ad5m]

bump

 

[ijustwannamog11214]

no he is jacked As fuck

I guarantee it’s not from this bro also either way 300$ is mad

 

[prcxe]

my friend bought this gym routine or course from a tnf student and he paid 300$ for it should i use it asw im 78kgs and 168cm 15

tell your friend hes fucking retarded

 

[ThomasDeutsch]

300$ for this shit?
Nigga could have spent it on roids

 

[hayesp]

my friend bought this gym routine or course from a tnf student and he paid 300$ for it should i use it asw im 78kgs and 168cm 15

Holy shit just do upper lower or fbeod. 2 sets of 6-8 reps with 2-3 minute break it’s that simple.

Does your friend happen to be retarded?

 

[ad5m]

I guarantee it’s not from this bro also either way 300$ is mad

yeah ik but it’s from tnf he’s goatwd

 

[ad5m]

tell your friend hes fucking retarded

 

[infra.nizar]

no he is jacked As fuck

doesn't mean anything, if u want I can write you down a program

 

[ad5m]

300$ for this shit?
Nigga could have spent it on roids

he’s on reta and hgh and more he’s fucking goated icl

 

[ad5m]

doesn't mean anything, if u want I can write you down a program

thank u what about his can i use his

 

[ad5m]

Holy shit just do upper lower or fbeod. 2 sets of 6-8 reps with 2-3 minute break it’s that simple.

Does your friend happen to be retarded?

can i use his program?

 

[hayesp]

can i use his program?

Sure its not too bad

 

[infra.nizar]

thank u what about his can i use his

mark this as solution
here's the split (fullbody every other day is the most effective split) :

1x lateral raise machine/cable
1x cable y raise
1x half to top shoulder press
1x wide grip lat pulldown/ weighted pullup
1x narrow (v grip) grip row/ pulldown
(optional) 1x T-bar
1x wide grip chest press/ pec fly machine
1x incline press (with tucked elbows)
1x preacher curl/ behind the back cable curl
1x cable reverse curl
1x cable tricep extension (either unilateral or bilateral)
(optional) 1x dips
1x leg ext
1x leg curl
1x hyper ext/SLDL/RDL
(optional) 1x hipthrust
1x any calf raise


might look a lot but since you're doing just 1 set it'll be more enjoyable compared to doing 6 exercices for 3-4 sets
personally I don't hit legs beside the calves because I alr have thick thighs, but u can train them if you feel like it



preferably do 30-40min of cycling or the elliptical to get leaner (moderate intensity)

 

[caleb00]

mark this as solution
here's the split (fullbody every other day is the most effective split) :

1x lateral raise machine/cable
1x cable y raise
1x half to top shoulder press
1x wide grip lat pulldown/ weighted pullup
1x narrow (v grip) grip row/ pulldown
(optional) 1x T-bar
1x wide grip chest press/ pec fly machine
1x incline press (with tucked elbows)
1x preacher curl/ behind the back cable curl
1x cable reverse curl
1x cable tricep extension (either unilateral or bilateral)
(optional) 1x dips
1x leg ext
1x leg curl
1x hyper ext/SLDL/RDL
(optional) 1x hipthrust
1x any calf raise


might look a lot but since you're doing just 1 set it'll be more enjoyable compared to doing 6 exercices for 3-4 sets
personally I don't hit legs beside the calves because I alr have thick thighs, but u can train them if you feel like it



preferably do 30-40min of cycling or the elliptical to get leaner (moderate intensity)

need a chest supported row / make the t-bar row non optional

mirin

 

[infra.nizar]

need a chest supported row

I'd rather do a narrow grip lat pulldown since you're doing shoulder flexion in the saggital plane without having to load the machine with plates and wasting energy

make the t-bar row non optional

narrow grip row or pull are enough to bias the posterior delts + a little traps if you do scapula retraction