Gym split

[Marokkaanopdesr50]

I wanna go to the gym 4 times a week this is the split i use now bit i also wanna train traps and forearms i just dont know what to change

Tricep press
Shoulder press
Bicep curl
Pulldown
Chest press
Row

I also train legs just forgot the machines i use

 

[Marokkaanopdesr50]

I do 3 sets and 8 reps

 

[iblamelm]

Omg stop this shi rn

If u don't want to train legs, here is a 4 days upper body split. Just do it and don't be a retarded nigga who just does whatever is on the internet.

Upper A :
Inclined bench press 3sets
Pec dek 3sets
Machine rows 3sets
Midback rows 3sets
JM press 3sets





Upper B :

Assisted pullups 3sets
Narrow pulldowns 3sets
Lateral raises 3sets
Shoulder press 3sets
Pushdowns 2sets
Hammer curls 2sets



Upper C :

Shoulder press 3sets
Lateral raises 3sets
Midback rows 3sets
Assisted pullups 3sets
JM press 2sets
Recline curls 2sets



Upper D :
Chest press 3sets
Inclined bp 3sets
Hammer curl 3sets
Pec dek 2sets
Preacher curls 3sets
Pushdowns 3sets



Rest between exercices, 2min is enough, also note every exercice like how many reps & weights so u can add on reps or weights after each workout.
Reprange between 6-10.
Here is how to progress :


Week one for ex : 5kg 7-7-7 ( reps )
Week 2 : 5kg : 8-7-7
Week 3 : 5kg 8-8-8
Week 4 : 9-8-7
Week 5 : 7.5kg 6-6-6 and so on.....