Gym split rating

[giodd]

is this gym split acceptable? i cant go more than 3 days and fullbody split takes too much time.

Day 1 - Upper day

1. Chest - Pec deck 1 set, incline db press 2 set.
2. Back - Lat pulldown 2 sets, upper back biased row 2 sets.
3. Shoulders - Lateral raises 1 set, shoulder press 2 set.
4. tricep - S/A tricep pushdown 1 set, tricep pushdown for medial and lateral heads 2 set.
5. bicep - preacher curl 2 set
6. forearm - reverse curl 1 set

Day 2 - Lower day

1. Quads - Leg extension 2 set
2. Hams - Leg curl 2 set
3. Compound - Leg press 2 sets
4. Calf - Calf raises 1 set
5. Lower back - Hinges 2 sets
6. Abs - decline abs

Day 3 - Upper day

1. Chest - Pec deck 1 sets, Incline db press 1 set
2. Back - Lat row 1 set, Upper back row 2 sets
3. Shoulders - Lateral raises 1 set, Shoulder press 2 sets
4. tricep - S/A tricep pushdown 1 set, tricep pushdown lateral and medial 2 sets.
5. Bicep - Preacher curls 2 sets
6. Forearm curls - 1 set

 

[21bidelt]

is this gym split acceptable? i cant go more than 3 days and fullbody split takes too much time.

Day 1 - Upper day

1. Chest - Pec deck 1 set, incline db press 2 set.
2. Back - Lat pulldown 2 sets, upper back biased row 2 sets.
3. Shoulders - Lateral raises 1 set, shoulder press 2 set.
4. tricep - S/A tricep pushdown 1 set, tricep pushdown for medial and lateral heads 2 set.
5. bicep - preacher curl 2 set
6. forearm - reverse curl 1 set

Day 2 - Lower day

1. Quads - Leg extension 2 set
2. Hams - Leg curl 2 set
3. Compound - Leg press 2 sets
4. Calf - Calf raises 1 set
5. Lower back - Hinges 2 sets
6. Abs - decline abs

Day 3 - Upper day

1. Chest - Pec deck 1 sets, Incline db press 1 set
2. Back - Lat row 1 set, Upper back row 2 sets
3. Shoulders - Lateral raises 1 set, Shoulder press 2 sets
4. tricep - S/A tricep pushdown 1 set, tricep pushdown lateral and medial 2 sets.
5. Bicep - Preacher curls 2 sets
6. Forearm curls - 1 set

straight out of chatgpt

 

[hatefoids666]

pretty solid imo

 

[giodd]

straight out of chatgpt

no lol made ts myself this week and i knew about the exercises myself from researching

 

[Soklid]

Chad

 

[User772772]

shit

 

[Clqs]

Good

 

[giodd]

shit

explain why

 

[giodd]

shit

can u explain jit

 

[User772772]

can u explain jit

your doing almost 1 set of everything change it to 2x failure, also on chest add some lower chest movements in, add some pull ups in for back, add jm press for triceps also change your split to PPL, Upper/lower is just gay and shit. Also are you on a time limit for the gym by the looks of it this would only take around 30 mins. I can give you my split if you want

 

[giodd]

your doing almost 1 set of everything change it to 2x failure, also on chest add some lower chest movements in, add some pull ups in for back, add jm press for triceps also change your split to PPL, Upper/lower is just gay and shit. Also are you on a time limit for the gym by the looks of it this would only take around 30 mins. I can give you my split if you want

haha so funny bro said U/L is gay. also pull ups are not optimal, lower chest doesn’t even exist and i cant do PPL even if i wanted to because i cant do gym more than 3x a week. jm press is same as pushdown for medial and lateral head, its the same movement.

never give gym advice bro please

 

[User772772]

haha so funny bro said U/L is gay. also pull ups are not optimal, lower chest doesn’t even exist and i cant do PPL even if i wanted to because i cant do gym more than 3x a week. jm press is same as pushdown for medial and lateral head, its the same movement.

never give gym advice bro please

Pull ups is for most optiaml tf you mean lower chest does exist and u can do PPL if you go 3x a week retard Holy fucking tiktok brain And JM press is the best for triceps nigger i bench 140kg at 80kg bw i think ik what im talking about

 

[r1ght]

is this gym split acceptable? i cant go more than 3 days and fullbody split takes too much time.

Day 1 - Upper day

1. Chest - Pec deck 1 set, incline db press 2 set.
2. Back - Lat pulldown 2 sets, upper back biased row 2 sets.
3. Shoulders - Lateral raises 1 set, shoulder press 2 set.
4. tricep - S/A tricep pushdown 1 set, tricep pushdown for medial and lateral heads 2 set.
5. bicep - preacher curl 2 set
6. forearm - reverse curl 1 set

Day 2 - Lower day

1. Quads - Leg extension 2 set
2. Hams - Leg curl 2 set
3. Compound - Leg press 2 sets
4. Calf - Calf raises 1 set
5. Lower back - Hinges 2 sets
6. Abs - decline abs

Day 3 - Upper day

1. Chest - Pec deck 1 sets, Incline db press 1 set
2. Back - Lat row 1 set, Upper back row 2 sets
3. Shoulders - Lateral raises 1 set, Shoulder press 2 sets
4. tricep - S/A tricep pushdown 1 set, tricep pushdown lateral and medial 2 sets.
5. Bicep - Preacher curls 2 sets
6. Forearm curls - 1 set

swap incline db press for incline machine press if available prefferably with a neutral grip
Swap tricep pushdown for a jm press/dip/machine dip

add adductors to lower

overall just watch sets and make sure you are recovering but looks pretty decent. Also change excercise order based on what you want to prioritise

 

[r1ght]

Pull ups is for most optiaml tf you mean lower chest does exist and u can do PPL if you go 3x a week retard Holy fucking tiktok brain And JM press is the best for triceps nigger i bench 140kg at 80kg bw i think ik what im talking about

pull ups and pull downs are very equal its mainly prefference + you have to buy a belt to add weight to pullups

No need to train lower chest with some "muh low to high fly" it gets hit more than adequately in a flat press or pec dec

JM press is not the best for triceps you should prioritise a fixed arm extension in order to hit the long head of the tricep as well and if you then want to add volume to the tricep a JM press is amazing

Yes you can hit PPL 3x a week but a 1x frequency for each muscle group is far from ideal, you should be aiming to at least get 2x if you want to get anywhere close maximum growth

And hitting 140kg at 80kg is very impressive but proves verry little about your knowledge, just look at how Arnold trained or how David Laid trained

 

[giodd]

Pull ups is for most optiaml tf you mean lower chest does exist and u can do PPL if you go 3x a week retard Holy fucking tiktok brain And JM press is the best for triceps nigger i bench 140kg at 80kg bw i think ik what im talking about

nigga just said pulls ups are most optimal for lats lower chest doesnt exist and ppl 3x a week is 1x frequency which is far for optimal. also you need 2 exercises to target tris and how can one exercise be best for it and i never fucking said its bad i said pushdown with a movement that targets the med and lat heads of the tris. and i know damn well nigger got this info from tiktok calling me tiktok brain no one fucking asked about your bench too you are 2 digit iq retard faggot

 

[giodd]

pull ups and pull downs are very equal its mainly prefference + you have to buy a belt to add weight to pullups

No need to train lower chest with some "muh low to high fly" it gets hit more than adequately in a flat press or pec dec

JM press is not the best for triceps you should prioritise a fixed arm extension in order to hit the long head of the tricep as well and if you then want to add volume to the tricep a JM press is amazing

Yes you can hit PPL 3x a week but a 1x frequency for each muscle group is far from ideal, you should be aiming to at least get 2x if you want to get anywhere close maximum growth

And hitting 140kg at 80kg is very impressive but proves verry little about your knowledge, just look at how Arnold trained or how David Laid trained

thanks for clearing it up lol

 

[User772772]

nigga just said pulls ups are most optimal for lats lower chest doesnt exist and ppl 3x a week is 1x frequency which is far for optimal. also you need 2 exercises to target tris and how can one exercise be best for it and i never fucking said its bad i said pushdown with a movement that targets the med and lat heads of the tris. and i know damn well nigger got this info from tiktok calling me tiktok brain no one fucking asked about your bench too you are 2 digit iq retard faggot

i never said one exercise is best for triceps ofc you do more then one fucking exercise for your triceps one for each head and again weighed pull ups are the best for your back. im not saying to get rid of lat pulldowns ofc you do both but just because your fat fucking ass cant to a pull up doesnt mean its shit Also whats your BMI

 

[User772772]

pull ups and pull downs are very equal its mainly prefference + you have to buy a belt to add weight to pullups

No need to train lower chest with some "muh low to high fly" it gets hit more than adequately in a flat press or pec dec

JM press is not the best for triceps you should prioritise a fixed arm extension in order to hit the long head of the tricep as well and if you then want to add volume to the tricep a JM press is amazing

Yes you can hit PPL 3x a week but a 1x frequency for each muscle group is far from ideal, you should be aiming to at least get 2x if you want to get anywhere close maximum growth

And hitting 140kg at 80kg is very impressive but proves verry little about your knowledge, just look at how Arnold trained or how David Laid trained

You train lower chest doing dips, Most gyms also come with a belt and if you cant buy your own belt why you even there and low to high flys would be upper chest mate

 

[giodd]

i never said one exercise is best for triceps ofc you do more then one fucking exercise for your triceps one for each head and again weighed pull ups are the best for your back. im not saying to get rid of lat pulldowns ofc you do both but just because your fat fucking ass cant to a pull up doesnt mean its shit Also whats your BMI

nigga said both pulldowns and pullups they do same thing but pullldown is more stable especially compared to weighted pullups. my bmi is 20 nigga im not a fucking retarded gymcel i just fucking started working out again after quitting i just proved i have more knowledge than you fucking retarded iqlet. i also said jm press and the pushdown i do is the same and i prefer pushdown. im 15 nigga

 

[giodd]

You train lower chest doing dips, Most gyms also come with a belt and if you cant buy your own belt why you even there and low to high flys would be upper chest mate

haha i said lower part of the chest is just a made up thing from some niggas on the internet and you really believed it, you cant even target it what so ever. and bringing up me not being able to afford something. 2 digit iq retard

 

[User772772]

nigga said both pulldowns and pullups they do same thing but pullldown is more stable especially compared to weighted pullups. my bmi is 20 nigga im not a fucking retarded gymcel i just fucking started working out again after quitting i just proved i have more knowledge than you fucking retarded iqlet. i also said jm press and the pushdown i do is the same and i prefer pushdown. im 15 nigga

Nigger just do both listen to your elders Fucking 15 year old thinks he knows shit Fucking doing 1xset and doing upper/lower fucking faggot

 

[User772772]

haha i said lower part of the chest is just a made up thing from some niggas on the internet and you really believed it, you cant even target it what so ever. and bringing up me not being able to afford something. 2 digit iq retard

Ah yes the lower part of the chest muscle is just made up from tiktik aye

 

[giodd]

Nigger just do both listen to your elders Fucking 15 year old thinks he knows shit Fucking doing 1xset and doing upper/lower fucking faggot

haha me being 15 year old doesnt mean i know less, you just proved you are low iq gymcel faggot. i am trying to stay optimal with how much days i can go a week and you over here bringing up bs. also 1 set is fine for isolations, your “science based lifter” tiktoker told you to do 4 sets to failure for that burnout right? kill yourself nigger faggot. you can not disprove whatever i said and if you can, show me the studies

 

[Mochi Force 15]

is this gym split acceptable? i cant go more than 3 days and fullbody split takes too much time.

Day 1 - Upper day

1. Chest - Pec deck 1 set, incline db press 2 set.
2. Back - Lat pulldown 2 sets, upper back biased row 2 sets.
3. Shoulders - Lateral raises 1 set, shoulder press 2 set.
4. tricep - S/A tricep pushdown 1 set, tricep pushdown for medial and lateral heads 2 set.
5. bicep - preacher curl 2 set
6. forearm - reverse curl 1 set

Day 2 - Lower day

1. Quads - Leg extension 2 set
2. Hams - Leg curl 2 set
3. Compound - Leg press 2 sets
4. Calf - Calf raises 1 set
5. Lower back - Hinges 2 sets
6. Abs - decline abs

Day 3 - Upper day

1. Chest - Pec deck 1 sets, Incline db press 1 set
2. Back - Lat row 1 set, Upper back row 2 sets
3. Shoulders - Lateral raises 1 set, Shoulder press 2 sets
4. tricep - S/A tricep pushdown 1 set, tricep pushdown lateral and medial 2 sets.
5. Bicep - Preacher curls 2 sets
6. Forearm curls - 1 set

i would recommend doing two sets of the extension and 1 sets of the press for triceps. Shoulder press and incline db press already work the medial and lateral head, so try to put more focus on the long head during your tricep-specific training.

 

[User772772]

haha me being 15 year old doesnt mean i know less, you just proved you are low iq gymcel faggot. i am trying to stay optimal with how much days i can go a week and you over here bringing up bs. also 1 set is fine for isolations, your “science based lifter” tiktoker told you to do 4 sets to failure for that burnout right? kill yourself nigger faggot. you can not disprove whatever i said and if you can, show me the studies

isolations wtf even is that hahahah holy retardmaxxing Bro how much do u lift actually

 

[Mochi Force 15]

pull ups and pull downs are very equal its mainly prefference + you have to buy a belt to add weight to pullups

No need to train lower chest with some "muh low to high fly" it gets hit more than adequately in a flat press or pec dec

JM press is not the best for triceps you should prioritise a fixed arm extension in order to hit the long head of the tricep as well and if you then want to add volume to the tricep a JM press is amazing

Yes you can hit PPL 3x a week but a 1x frequency for each muscle group is far from ideal, you should be aiming to at least get 2x if you want to get anywhere close maximum growth

And hitting 140kg at 80kg is very impressive but proves verry little about your knowledge, just look at how Arnold trained or how David Laid trained

low to high fly trains upper chest kid.

 

[giodd]

isolations wtf even is that hahahah holy retardmaxxing Bro how much do u lift actually

im crying bro doesnt know what isolations are and said retardmaxxing kill yourself

 

[Mochi Force 15]

haha me being 15 year old doesnt mean i know less, you just proved you are low iq gymcel faggot. i am trying to stay optimal with how much days i can go a week and you over here bringing up bs. also 1 set is fine for isolations, your “science based lifter” tiktoker told you to do 4 sets to failure for that burnout right? kill yourself nigger faggot. you can not disprove whatever i said and if you can, show me the studies

don't worry about it man you are correct.

 

[User772772]

haha me being 15 year old doesnt mean i know less, you just proved you are low iq gymcel faggot. i am trying to stay optimal with how much days i can go a week and you over here bringing up bs. also 1 set is fine for isolations, your “science based lifter” tiktoker told you to do 4 sets to failure for that burnout right? kill yourself nigger faggot. you can not disprove whatever i said and if you can, show me the studies

im crying bro doesnt know what isolations are and said retardmaxxing kill yourself

maybe because it doesnt actually fucking matter have you actually even stepped foot in the gym bro

 

[giodd]

don't worry about it man you are correct.

thanks lol

 

[giodd]

maybe because it doesnt actually fucking matter have you actually even stepped foot in the gym bro

genuinely feel bad for you

 

[User772772]

genuinely feel bad for you

Stop overcomplicating the gym maybe then you wont be a retard just lift heavy

 

[giodd]

Stop overcomplicating the gym maybe then you wont be a retard just lift heavy

maybe i want more gains and try to be more optimal instead of doing pull ups and pulldowns in same fucking session and over fatiguing without fucking knowing. fucking nigger

 

[00adriman00]

Pull ups is for most optiaml tf you mean lower chest does exist and u can do PPL if you go 3x a week retard Holy fucking tiktok brain And JM press is the best for triceps nigger i bench 140kg at 80kg bw i think ik what im talking about

of course you can do ppl for 3 times a week but upper lower has double the frequency so double the gains
hitting a muscle 2 times a week is crucial and 3 times would be better but just slightly more gains with it

 

[User772772]

maybe i want more gains and try to be more optimal instead of doing pull ups and pulldowns in same fucking session and over fatiguing without fucking knowing. fucking nigger

'more optimal' Jesus christ your the biggest faggot i have ever seen . Stop worrying about fatigue mate actually doesn't fucking matter when your 500mf of caffeine. Take some pre then you willl stop being a fucking bitch and then maybe you can bench the bar

 

[m0ss26]

One of the only non retard splits I’ve seen on here, mirin

 

[User772772]

of course you can do ppl for 3 times a week but upper lower has double the frequency so double the gains
hitting a muscle 2 times a week is crucial and 3 times would be better but just slightly more gains with it

What does he expect tho going the gym 3x a week isnt enough

 

[00adriman00]

What does he expect tho going the gym 3x a week isnt enough

upper lower is good bro
good frequency
good recovery
good gains

 

[00adriman00]

What does he expect tho going the gym 3x a week isnt enough

i think its optimal for being natty but he aint on roids

 

[User772772]

upper lower is good bro
good frequency
good recovery
good gains

upper/lower is decent if your not doing 1x set of each excerise yes

 

[giodd]

What does he expect tho going the gym 3x a week isnt enough

i am doing upper lower upper so im hitting upper body twice a week. yes me doing 3x fullbody will bet way way better but i cant it takes timw and i cant balance school, homework, gym, social life and other essentials. i did 3x fb before but i used to feel so bad so why would i stress my body.

 

[User772772]

i think its optimal for being natty but he aint on roids

5x a week is optimal

 

[00adriman00]

i am doing upper lower upper so im hitting upper body twice a week. yes me doing 3x fullbody will bet way way better but i cant it takes timw and i cant balance school, homework, gym, social life and other essentials. i did 3x fb before but i used to feel so bad so why would i stress my body.

bro what you just said is hella gay

 

[00adriman00]

upper/lower is decent if your not doing 1x set of each excerise yes

yeah he should do 2 sets

 

[00adriman00]

5x a week is optimal

are you recommending a bro split?

 

[giodd]

5x a week is optimal

nigger i fucking said i cant go more than 3 times and it doesnt matter if its 5 sessions a week and what matters is how many times you hit each muscle group a week and at least it should be 2 tomes which is what i am doing.

 

[N.N]

is this gym split acceptable? i cant go more than 3 days and fullbody split takes too much time.

Day 1 - Upper day

1. Chest - Pec deck 1 set, incline db press 2 set.
2. Back - Lat pulldown 2 sets, upper back biased row 2 sets.
3. Shoulders - Lateral raises 1 set, shoulder press 2 set.
4. tricep - S/A tricep pushdown 1 set, tricep pushdown for medial and lateral heads 2 set.
5. bicep - preacher curl 2 set
6. forearm - reverse curl 1 set

Day 2 - Lower day

1. Quads - Leg extension 2 set
2. Hams - Leg curl 2 set
3. Compound - Leg press 2 sets
4. Calf - Calf raises 1 set
5. Lower back - Hinges 2 sets
6. Abs - decline abs

Day 3 - Upper day

1. Chest - Pec deck 1 sets, Incline db press 1 set
2. Back - Lat row 1 set, Upper back row 2 sets
3. Shoulders - Lateral raises 1 set, Shoulder press 2 sets
4. tricep - S/A tricep pushdown 1 set, tricep pushdown lateral and medial 2 sets.
5. Bicep - Preacher curls 2 sets
6. Forearm curls - 1 set

horrendous

 

[User772772]

i am doing upper lower upper so im hitting upper body twice a week. yes me doing 3x fullbody will bet way way better but i cant it takes timw and i cant balance school, homework, gym, social life and other essentials. i did 3x fb before but i used to feel so bad so why would i stress my body.

you dont need to do fb just do chest and shoulders and triceops one day then do back biceps forearms and then do legs and abs thats what i would do if i only went 3x a week

 

[User772772]

are you recommending a bro split?

No? retard

 

[giodd]

bro what you just said is hella gay

no its not lol stressing body may seem fruity but like im 15 going thru puberty and stress will fuck me