gymcels please tell me if this is a good split (I asked chatgpt)

[xantrooper]

Push Day (Chest, Shoulders, Triceps)​

1. Dumbbell Bench Press (or Machine Chest Press) – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 3 sets of 8-12 reps
3. Dumbbell Shoulder Press (or Machine Shoulder Press) – 3 sets of 8-12 reps
4. Lateral Raises (Dumbbells or Cables) – 3 sets of 12-15 reps
5. Tricep Cable Pushdowns – 3 sets of 10-15 reps
6. Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps

---

Pull Day (Back, Biceps)​

1. Lat Pulldown (or Pull-Ups) – 4 sets of 8-12 reps
2. Seated Cable Row – 3 sets of 8-12 reps
3. Dumbbell Row (Single Arm) – 3 sets of 8-12 reps
4. Face Pulls (Cables or Bands) – 3 sets of 12-15 reps
5. Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Cable Rope Hammer Curls – 3 sets of 10-12 reps

---

Leg Day (Quads, Hamstrings, Glutes)​

1. Dumbbell Goblet Squat – 4 sets of 8-12 reps
2. Leg Press (Machine) – 3 sets of 8-12 reps
3. Walking Dumbbell Lunges – 3 sets of 10-12 reps per leg
4. Leg Curls (Machine) – 3 sets of 10-12 reps
5. Leg Extensions (Machine) – 3 sets of 10-12 reps
6. Calf Raises (Machine or Dumbbells) – 3 sets of 12-15 reps

 

[xantrooper]

0

 

[ey88]

Decent, but do 2 sets of 4-8 reps close to failure instead

 

[ey88]

Full body split mogs tho especially if you’re new to the gym

 

[xantrooper]

Full body split mogs tho especially if you’re new to the gym

thanks for the advice, what makes full body good compared to other splits for beginners?

 

[ey88]

thanks for the advice, what makes full body good compared to other splits for beginners?

Higher frequency

 

[xantrooper]

Higher frequency

also this might be a stupid question, but how do I learn the machines? because a while ago I used to go with a friend and just copied what he did but I don't even know what machines are which

 

[ey88]

also this might be a stupid question, but how do I learn the machines? because a while ago I used to go with a friend and just copied what he did but I don't even know what machines are which

Watch YouTube videos or something

 

[RealNinja]

Push Day (Chest, Shoulders, Triceps)​

1. Dumbbell Bench Press (or Machine Chest Press) – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 3 sets of 8-12 reps
3. Dumbbell Shoulder Press (or Machine Shoulder Press) – 3 sets of 8-12 reps
4. Lateral Raises (Dumbbells or Cables) – 3 sets of 12-15 reps
5. Tricep Cable Pushdowns – 3 sets of 10-15 reps
6. Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps

Looks fine. If you want big shoulders do more than 6 sets of lateral raises a week, though. Everytime I do lateral raises I just spam the shit out of them, 5-8 sets to total failure at a time.

---

Pull Day (Back, Biceps)​

1. Lat Pulldown (or Pull-Ups) – 4 sets of 8-12 reps
2. Seated Cable Row – 3 sets of 8-12 reps
3. Dumbbell Row (Single Arm) – 3 sets of 8-12 reps
4. Face Pulls (Cables or Bands) – 3 sets of 12-15 reps
5. Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Cable Rope Hammer Curls – 3 sets of 10-12 reps

If you’re a beginner it would behoove you to work on being able to do pull ups and weighted pull ups instead of using a lat pulldown. Drop the seated cable row, get strong on dumbbell rows and barbell rows. Add in an upper back focused row (for rhomboids, traps, you row with your elbows flared as opposed to tucked in like a dumbbell row.) facepulls aren’t a bad exercise but I highly recommend rear delt flies with dumbbells.

---

Leg Day (Quads, Hamstrings, Glutes)​

1. Dumbbell Goblet Squat – 4 sets of 8-12 reps
2. Leg Press (Machine) – 3 sets of 8-12 reps
3. Walking Dumbbell Lunges – 3 sets of 10-12 reps per leg
4. Leg Curls (Machine) – 3 sets of 10-12 reps
5. Leg Extensions (Machine) – 3 sets of 10-12 reps
6. Calf Raises (Machine or Dumbbells) – 3 sets of 12-15 reps

Learn how to barbell squat. Just do barbell squats and one quad accessory (leg press, leg extension.) Get strong on barbell RDLs and one hamstring accessory (seated or lying leg curls.) standing calf raise is the best calf exercise hands down, you don’t need anything else.

also this might be a stupid question, but how do I learn the machines? because a while ago I used to go with a friend and just copied what he did but I don't even know what machines are which

Machines usually have a label on them with the name of the machine, go look it up on YouTube and learn the form.

 

[looksmaxxing223]

@moreplatesmoreweigh

 

[moreplatesmoreweigh]

@moreplatesmoreweigh

Push Day (Chest, Shoulders, Triceps)​

1. Dumbbell Bench Press (or Machine Chest Press) – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 3 sets of 8-12 reps
3. Dumbbell Shoulder Press (or Machine Shoulder Press) – 3 sets of 8-12 reps
4. Lateral Raises (Dumbbells or Cables) – 3 sets of 12-15 reps
5. Tricep Cable Pushdowns – 3 sets of 10-15 reps
6. Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps

---

Pull Day (Back, Biceps)​

1. Lat Pulldown (or Pull-Ups) – 4 sets of 8-12 reps
2. Seated Cable Row – 3 sets of 8-12 reps
3. Dumbbell Row (Single Arm) – 3 sets of 8-12 reps
4. Face Pulls (Cables or Bands) – 3 sets of 12-15 reps
5. Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Cable Rope Hammer Curls – 3 sets of 10-12 reps

---

Leg Day (Quads, Hamstrings, Glutes)​

1. Dumbbell Goblet Squat – 4 sets of 8-12 reps
2. Leg Press (Machine) – 3 sets of 8-12 reps
3. Walking Dumbbell Lunges – 3 sets of 10-12 reps per leg
4. Leg Curls (Machine) – 3 sets of 10-12 reps
5. Leg Extensions (Machine) – 3 sets of 10-12 reps
6. Calf Raises (Machine or Dumbbells) – 3 sets of 12-15 reps

looks fine but ur better off for legs doing either barbell squats or hack squat. Deadlifts or RDLs, hamstring curls machine seated or lying, and quad extensions
.

My split fyi

 

[TitusA]

Push Day (Chest, Shoulders, Triceps)​

1. Dumbbell Bench Press (or Machine Chest Press) – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 3 sets of 8-12 reps
3. Dumbbell Shoulder Press (or Machine Shoulder Press) – 3 sets of 8-12 reps
4. Lateral Raises (Dumbbells or Cables) – 3 sets of 12-15 reps
5. Tricep Cable Pushdowns – 3 sets of 10-15 reps
6. Overhead Dumbbell Tricep Extension – 3 sets of 10-12 reps

---

Pull Day (Back, Biceps)​

1. Lat Pulldown (or Pull-Ups) – 4 sets of 8-12 reps
2. Seated Cable Row – 3 sets of 8-12 reps
3. Dumbbell Row (Single Arm) – 3 sets of 8-12 reps
4. Face Pulls (Cables or Bands) – 3 sets of 12-15 reps
5. Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Cable Rope Hammer Curls – 3 sets of 10-12 reps

---

Leg Day (Quads, Hamstrings, Glutes)​

1. Dumbbell Goblet Squat – 4 sets of 8-12 reps
2. Leg Press (Machine) – 3 sets of 8-12 reps
3. Walking Dumbbell Lunges – 3 sets of 10-12 reps per leg
4. Leg Curls (Machine) – 3 sets of 10-12 reps
5. Leg Extensions (Machine) – 3 sets of 10-12 reps
6. Calf Raises (Machine or Dumbbells) – 3 sets of 12-15 reps

Looks way overkill for a noob to me. Could prob do half of wht ur doing and get the same results.

 

[xantrooper]

Looks way overkill for a noob to me. Could prob do half of wht ur doing and get the same results.

you mean reps?

 

[xantrooper]

Looks fine. If you want big shoulders do more than 6 sets of lateral raises a week, though. Everytime I do lateral raises I just spam the shit out of them, 5-8 sets to total failure at a time.

If you’re a beginner it would behoove you to work on being able to do pull ups and weighted pull ups instead of using a lat pulldown. Drop the seated cable row, get strong on dumbbell rows and barbell rows. Add in an upper back focused row (for rhomboids, traps, you row with your elbows flared as opposed to tucked in like a dumbbell row.) facepulls aren’t a bad exercise but I highly recommend rear delt flies with dumbbells.

Learn how to barbell squat. Just do barbell squats and one quad accessory (leg press, leg extension.) Get strong on barbell RDLs and one hamstring accessory (seated or lying leg curls.) standing calf raise is the best calf exercise hands down, you don’t need anything else.

Machines usually have a label on them with the name of the machine, go look it up on YouTube and learn the form.

what if i cant do pull ups yet?

 

[RealNinja]

what if i cant do pull ups yet?

I was in your shoes before. In that situation lat pulldowns are helpful, but if your gym has an assisted pull up machine then use that and also do negative pull ups. negatives are where you step on something to get yourself to the top of the pull up bar and then let yourself down slowly. Also start with working towards neutral grip pull-ups, they are easier than wide grip.

 

[xantrooper]

I was in your shoes before. In that situation lat pulldowns are helpful, but if your gym has an assisted pull up machine then use that and also do negative pull ups. negatives are where you step on something to get yourself to the top of the pull up bar and then let yourself down slowly. Also start with working towards neutral grip pull-ups, they are easier than wide grip.

okay thank you