Gymcels rate the split

[R@m@]

A1
Bench Press
DB Shoulder Press
Tricep Pushdown
Machine Row
Lat Pulldown


B1
Preacher Curl
Hammer Curl
Calf Raises
RDL
Hack Squat


A2
Incline Smith Press
Lateral Raises
Skull crushers
Barbell Row
Chin Ups


B2
DB Curls
Seated Calf Raises
Hamstring Curl
Barbell Squat
Leg Extensions

 

[R@m@]

4 days a week, how can I improve?

 

[Deleted member 80562]

4 days a week, how can I improve?

You can’t

 

[R@m@]

You can’t

Why?

 

[Deleted member 86877]

Chad split

 

[R@m@]

You natty or enhanced? First of all

Natty

 

[NordicLeonhard]

This exercises:
Weighted chin ups
Bench press
OHP
Deadlifts
Squats
Preacher curls
Skull crushers

4 sets of 8-10 reps heavy, this should take you 45min to an hour, then go home aand eat at least 70 grams of protein with carbs

Do you do the same exercises every full body session? On google they always say to do different exercises every day but they never give a reason

 

[NordicLeonhard]

Yes, you need to get stronger on the basics bro that simple, and when you roid you just need to pump the muscle to grow that simple

Would you add more isolated movements when i get more advanced or hop on or stick to compound movements? I only care about hypertrophy strenght is useless to me

 

[NordicLeonhard]

Yeah but just for more advabced lifters. First build a foundation of strenght on all basic movements

Alright thanks ill try it, Just hope i dont break my neck or something doing these exercises as i dont do compounds at all

 

[NordicLeonhard]

Compounds are the base, dips, pull ups, bench, ohp, squats. Deadlifts that all you really need tbh

Cheers, Im hopping on after gaining strenght in these for a couple months

 

[NordicLeonhard]

Minimum 315 bench 405 squat and 405-490 deadlift before hopping i most say.

Im almost on 225 after gymcelling for 2 months so i think it will be done sometime in summer and my legs are my strong point so squats should be quite easy as well. Deadlifts will be a problem but ill do as you say. Also are these PRs or sets of 10 reps?

 

[kwfti]

4 days a week, how can I improve?

definetely swap bench on A1 for an incline movement. I know you have it in A2, but you lower and mid chest basically get the same activation on an incline. Its just that your upper chest gets more. Its also harder to grow.

 

[kwfti]

Minimum 315 bench 405 squat and 405-490 deadlift before hopping i most say.

youre enhanced? What are you on?

 

[kwfti]

Rightt now some eq and 20mg dianabol

How is EQ? dont know anything abt it.

 

[kwfti]

Really good
View attachment 3422056

looking big asf brother

 

[whitebitchslayer]

Praying this is a larp thread just to rage bait us.


Why the actual fuck are we doing back, chest, and shoulders on the same day and then triceps and legs on the same day

And then you do chest, triceps, shoulders, and back all on the same day at 1-2 exercises each.

What are we doing bro

If you want advice mine is to throw this shit away and get on a 5 day spilt, here’s mine:

Day 1:
Chest press 1 warm up set + 2 sets till failure at 6-10 reps
Incline chest press 1 warm up set + 2 sets till failure at 6-10 reps
Tricep extensions (use bar) 1 warm up set + 2 sets till failure at 6-10 reps
Overhead tricep extensions 2 sets till failure at 6-10 reps
Cable lat raises (leaving at 45* angle) 2 sets till failure failure at 10-12 reps
Shoulder press 1 warm up set + sets till failure at 6-10 reps

Day 2:
Close grip cable rows 1 warm up set + 2 sets to failure at 6-10 reps
Lat pull downs 1 warm up set + 2 sets to failure at 6-10 reps
Lat pull overs 2 sets till failure at 10-12 reps
Preacher curls 1 warm up set + 2 sets till failure at 6-10 reps
Hammer curls 2 sets till failure at 6-10 reps
Wrist curls 2 sets till failure at around 10-12 reps

Day 3:
Leg press 1 warm up set + 2 sets till failure at 8-12 reps
Leg extensions 1 warm up set + 2 sets till failure at 6-10 reps
Hamstring curls 1 warm up set + 2 sets till failure at 6-10 reps
Stair master max level 15min or more depending if you can

Day 4:
Chest press 1 warm up set + 2 sets till failure at 6-10 reps
Incline chest press 1 warm up set + 2 sets till failure at 6-10 reps
Close grip cable rows 1 warm up set + 2 sets till failure at 6-10 reps
Lat pull downs 1 warm up set + 2 sets to failure at 6-10 reps
Lat pull overs 2 sets till failure at 10-12 reps

Day 5:
Cable lat raises (leaving at 45* angle) 2 sets till failure failure at 10-12 reps
Shoulder press 1 warm up set + sets till failure at 6-10 reps
Frontal raises (with a plate) 2 sets till failure at 10-12 reps
then some abs shit, reps depend on how I feel but normally some roll outs, Russian twists, planks, and leg raises

Might not care considering my physique is dog shit or if you didn’t even read this far but that took a white to write since I don’t actually have it written down so atleast rep me : )

 

[skullmog]

A1
Bench Press
DB Shoulder Press
Tricep Pushdown
Machine Row
Lat Pulldown


B1
Preacher Curl
Hammer Curl
Calf Raises
RDL
Hack Squat


A2
Incline Smith Press
Lateral Raises
Skull crushers
Barbell Row
Chin Ups


B2
DB Curls
Seated Calf Raises
Hamstring Curl
Barbell Squat
Leg Extensions

stop overcomplicating shit
just do upper lower