GYM SPLIT

[true juan]

can you all rate my split for asthetics, im a beginner btw and also if the order of my workout is optimal.
FB DAY A

1. Chest Press — 2×6–8 (1–2 RIR)
   Primary compound while fresh
2. Lat Pulldown — 2×6–8 (1–2 RIR)
   Balances pressing, helps V-taper
3. Shoulder Press — 1×6–8 (1–2 RIR)
   Only 1 set to avoid front delt overkill
4. Lateral Raise — 2×10–15 (last set to failure)
   Side delts = width → aesthetics
5. Hip Thrust — 1×6–8 (1–2 RIR)
   Glutes without quad widening
6. Leg Curl — 1×8–12 (to failure)
   Hamstring balance + knee health
7. Tricep Pushdown — 1×8–12 (to failure)
8. Abs Machine — 1×10–15 (to failure)
9. forearm wrist supported curls 1x6-8

FB DAY B

1. Upper Back Row (Smith or Chest-Supported) — 2×6–8 (1–2 RIR)
   Mid-back thickness first
2. Chest Press (or Incline Machine) — 2×6–8 (1–2 RIR)
3. Lat Pulldown (or Straight-Arm Pulldown) — 2×8–12
   Different stimulus from Day A
4. Lateral Raise — 2×10–15 (last set to failure)
   High frequency = capped delts
5. Leg Press — 1×8–12 (2 RIR)
   Controlled, don’t chase load
6. Calf Raise — 1×10–15 (pause at top)
7. Preacher Curl — 2×8–12 (last set to failure)
8. Abs Machine — 1×10–15

 

[mohi_100]

for asthetics

Just delts and neck then

 

[true juan]

Just delts and neck then

thats all i need to train? I want to get a physique like jeff seid or david tho

 

[mohi_100]

thats all i need to train? I want to get a physique like jeff seid or david tho

Seid and laid had great muscle insertions (which is genetic) and also good faces as well, who were also on gear btw. Training didn’t give them what they have, and it won’t get you there either

 

[true juan]

Seid and laid had great muscle insertions (which is genetic) and also good faces as well, who were also on gear btw. Training didn’t give them what they have, and it won’t get you there either

fuck, ok thx for the reply

 

[Andreiv_12]

can you all rate my split for asthetics, im a beginner btw and also if the order of my workout is optimal.
FB DAY A

1. Chest Press — 2×6–8 (1–2 RIR)
   Primary compound while fresh
2. Lat Pulldown — 2×6–8 (1–2 RIR)
   Balances pressing, helps V-taper
3. Shoulder Press — 1×6–8 (1–2 RIR)
   Only 1 set to avoid front delt overkill
4. Lateral Raise — 2×10–15 (last set to failure)
   Side delts = width → aesthetics
5. Hip Thrust — 1×6–8 (1–2 RIR)
   Glutes without quad widening
6. Leg Curl — 1×8–12 (to failure)
   Hamstring balance + knee health
7. Tricep Pushdown — 1×8–12 (to failure)
8. Abs Machine — 1×10–15 (to failure)
9. forearm wrist supported curls 1x6-8

FB DAY B

1. Upper Back Row (Smith or Chest-Supported) — 2×6–8 (1–2 RIR)
   Mid-back thickness first
2. Chest Press (or Incline Machine) — 2×6–8 (1–2 RIR)
3. Lat Pulldown (or Straight-Arm Pulldown) — 2×8–12
   Different stimulus from Day A
4. Lateral Raise — 2×10–15 (last set to failure)
   High frequency = capped delts
5. Leg Press — 1×8–12 (2 RIR)
   Controlled, don’t chase load
6. Calf Raise — 1×10–15 (pause at top)
7. Preacher Curl — 2×8–12 (last set to failure)
8. Abs Machine — 1×10–15

Yo, if you are begginer i dont think the best for you is almost 1 set per exercise 2 tiems a week, if you are busy wif work school... go for it, but if you have more time, try upper lower or ppl x ul, since you are new you arent experienced enoguh to go to real failuire, and i wouldnt recommen using rir, since you are doing only like 3-4 sets a week.

 

[true juan]

Yo, if you are begginer i dont think the best for you is almost 1 set per exercise 2 tiems a week, if you are busy wif work school... go for it, but if you have more time, try upper lower or ppl x ul, since you are new you arent experienced enoguh to go to real failuire, and i wouldnt recommen using rir, since you are doing only like 3-4 sets a week.

Well i acc go 3 times a week (Mond, Wednesday, Friday) and i just alternate between the two days A-B. Since ur saying I cant go to real failure what can i do?

 

[Andreiv_12]

Well i acc go 3 times a week (Mond, Wednesday, Friday) and i just alternate between the two days A-B. Since ur saying I cant go to real failure what can i do?

Obvusly, always try to go as hard as possible, but if i was you i would look to do a ppl x ul (5 days/week) or ul(4 days a week) where you can have more sets

 

[true juan]

Obvusly, always try to go as hard as possible, but if i was you i would look to do a ppl x ul (5 days/week) or ul(4 days a week) where you can have more sets

ok man thanks for rhe reply