Help me with my Workout Routine(Gymcels GTFIHHHH)

[KB_maxxer]

For now I'm limited to 2 days, I'll increase to 3 Later since I just started swimming

I need help since I was told to decrease sets and increase number of excercises which I agree I was suggested peck deck and chest supported rows (flared elbows?)



2 days a week gym full body:

Incline dumbbell bench press
4 sets
Dumbbell lateral raises
6 sets
Lat pulldowns
3 sets
Face pulls
5 sets
Horizontal cable pull
3 sets
Back hyperextensions
3 sets
Glute bridges-> hip thrust
3 sets
Cable crunch
4 sets
Neck curls
4 sets

 

[antrax]

shoulders back neck eod

 

[Peaker]

For now I'm limited to 2 days, I'll increase to 3 Later since I just started swimming

I need help since I was told to decrease sets and increase number of excercises which I agree I was suggested peck deck and chest supported rows (flared elbows?)



2 days a week gym full body:

Incline dumbbell bench press
4 sets
Dumbbell lateral raises
6 sets
Lat pulldowns
3 sets
Face pulls
5 sets
Horizontal cable pull
3 sets
Back hyperextensions
3 sets
Glute bridges-> hip thrust
3 sets
Cable crunch
4 sets
Neck curls
4 sets

this shit straight ass bro. 6 sets holy cardio bro after three sets there is not really an point, plus add an shoulder press and arm work aswell and forearm work that shit is an halo

 

[KB_maxxer]

shoulders back neck eod

???

 

[wagner0fi]

Optimal for muscle building is 9-15 hard sets per week orientate on that, and is there nothing for biceps or am I hallucinating?

 

[KB_maxxer]

Optimal for muscle building is 9-15 hard sets per week orientate on that, and is there nothing for biceps or am I hallucinating?

There is no precise arm work you are right

 

[NiceZygos]

switch out face pulls with chest supported row (flared elbows) and do 2 sets of pecdeck + upper chest biased excercise
also decrease the sets on almost everywhere

 

[wagner0fi]

There is no precise arm work you are right

i definitely suggest adding one, one of the most noticeable muscles, and on the delts maybe instead of 6 sets on dumbell lateral raises, do 3 and do 3 sets on machine lateral raises (if it’s in your gym) or any other more isolated movement to reduce fatigue and get the most out of your performance

 

[KB_maxxer]

i definitely suggest adding one, one of the most noticeable muscles, and on the delts maybe instead of 6 sets on dumbell lateral raises, do 3 and do 3 sets on machine lateral raises (if it’s in your gym) or any other more isolated movement to reduce fatigue and get the most out of your performance

So for muscle group only 15 sets a weak is fine?
Since that is what I had trouble

 

[KB_maxxer]

i definitely suggest adding one, one of the most noticeable muscles, and on the delts maybe instead of 6 sets on dumbell lateral raises, do 3 and do 3 sets on machine lateral raises (if it’s in your gym) or any other more isolated movement to reduce fatigue and get the most out of your performance

One question
Since I'm gonna have only 2 days a week
In both days do I use same workout or I have workout A and workout B?

 

[wagner0fi]

So for muscle group only 15 sets a weak is fine?
Since that is what I had trouble

Exactly 9-15 hard sets per week is the most optimal , last sets till failure and first ones 1-2 RIR (rep in reverse) does great for me.

 

[Johnmogs2145]

For now I'm limited to 2 days, I'll increase to 3 Later since I just started swimming

I need help since I was told to decrease sets and increase number of excercises which I agree I was suggested peck deck and chest supported rows (flared elbows?)



2 days a week gym full body:

Incline dumbbell bench press
4 sets
Dumbbell lateral raises
6 sets
Lat pulldowns
3 sets
Face pulls
5 sets
Horizontal cable pull
3 sets
Back hyperextensions
3 sets
Glute bridges-> hip thrust
3 sets
Cable crunch
4 sets
Neck curls
4 sets

everything 3 sets of 6-8 1-2 RIR and have first set as warmup 50-75% of working weight

unless your on tren 6 sets is counterintuitive

 

[wagner0fi]

One question
Since I'm gonna have only 2 days a week
In both days do I use same workout or I have workout A and workout B?

Sure, I used to do the same workout 4 times a week what matters is that the muscle group of your desire is getting the work it needs no need to be doing different exercises just to hit the same muscle and bore yourself out

 

[KB_maxxer]

Sure, I used to do the same workout 4 times a week what matters is that the muscle group of your desire is getting the work it needs no need to be doing different exercises just to hit the same muscle and bore yourself out

Flat bench press — 3 sets x 6-8
Chest-supported row — 3 sets x 8-10
Lat pulldown — 3 sets x 8-10
Lateral raise — 4 sets x 12-15
Face pull — 2 sets x 12-15
Hip thrust — 3 sets x 8-10
Back hyperextension — 3 sets x 12-15
Biceps curl — 3 sets x 8-12
Triceps pushdown — 2 sets x 10-12
Cable crunch — 2 sets x 12-15

What do you think of this?

 

[wagner0fi]

Flat bench press — 3 sets x 6-8
Chest-supported row — 3 sets x 8-10
Lat pulldown — 3 sets x 8-10
Lateral raise — 4 sets x 12-15
Face pull — 2 sets x 12-15
Hip thrust — 3 sets x 8-10
Back hyperextension — 3 sets x 12-15
Biceps curl — 3 sets x 8-12
Triceps pushdown — 2 sets x 10-12
Cable crunch — 2 sets x 12-15

What do you think of this?

Should be good, volume seems fine and should build you muscle, adding that third workout will be also great

 

[KB_maxxer]

Should be good, volume seems fine and should build you muscle, adding that third workout will be also great

Yeah I hope I can
Since I do swimming very often 4 times a week
So I want some rest

That's why I wait, if I can adapt to swimming at it becomes just cardio then I can add 3rd day and never have a full stop rest one(but I doubt)
Since it's:
Swim
Swim
Gym
Swim
Swim
Gym
Rest

 

[wagner0fi]

Yeah I hope I can
Since I do swimming very often 4 times a week
So I want some rest

That's why I wait, if I can adapt to swimming at it becomes just cardio then I can add 3rd day and never have a full stop rest one(but I doubt)
Since it's:
Swim
Swim
Gym
Swim
Swim
Gym
Rest

haha mirin bhai maybe your pfp will be you one day with this swimming schedule, best of luck

 

[xtract]

switch out face pulls with chest supported row (flared elbows) and do 2 sets of pecdeck + upper chest biased excercise
also decrease the sets on almost everywhere

then there is no rear delts training? ?

Flat bench press — 3 sets x 6-8
Chest-supported row — 3 sets x 8-10
Lat pulldown — 3 sets x 8-10
Lateral raise — 4 sets x 12-15
Face pull — 2 sets x 12-15
Hip thrust — 3 sets x 8-10
Back hyperextension — 3 sets x 12-15
Biceps curl — 3 sets x 8-12
Triceps pushdown — 2 sets x 10-12
Cable crunch — 2 sets x 12-15

What do you think of this?

your only hitting ur upper lats not ur lower lats
i would reccoment this

FULL BODY

Upper
Incline Bench Press
Pec Fly
Chest-supported row (elbows flared -> Upper back activation)
Chest-support row / cable row (eblows tucked -> Lower Lat activation)
Lat pulldown
Cable crunch

ShArms
Lateral raise
Rear delt fly
Biceps curl
Triceps pushdown

Legs
Leg curl
Leg press

edit: no joke this split i js made is goated i might start using it

SINCE ITS A LONG WORKOUT DO LIKE 2 SETS MAX, SOME EXERCISES U CAN EVEN DO 1 SET NO JOKE

MAKE SURE YOU PUSH TO FAILURE OR 1/2 RIR

For Muscle do 2 sets
For Strength do 1 set

logic ->

 

[Johnmogs2145]

Flat bench press — 3 sets x 6-8
Chest-supported row — 3 sets x 8-10
Lat pulldown — 3 sets x 8-10
Lateral raise — 4 sets x 12-15
Face pull — 2 sets x 12-15
Hip thrust — 3 sets x 8-10
Back hyperextension — 3 sets x 12-15
Biceps curl — 3 sets x 8-12
Triceps pushdown — 2 sets x 10-12
Cable crunch — 2 sets x 12-15

What do you think of this?

I would take our flat bench for pec deck unless your aiming for prs

and why is hip trust in here what are u tryna have a nice ass?

 

[pbr2088]

For now I'm limited to 2 days, I'll increase to 3 Later since I just started swimming

I need help since I was told to decrease sets and increase number of excercises which I agree I was suggested peck deck and chest supported rows (flared elbows?)



2 days a week gym full body:

Incline dumbbell bench press
4 sets
Dumbbell lateral raises
6 sets
Lat pulldowns
3 sets
Face pulls
5 sets
Horizontal cable pull
3 sets
Back hyperextensions
3 sets
Glute bridges-> hip thrust
3 sets
Cable crunch
4 sets
Neck curls
4 sets

Replace face pulls with rear delt fly, and u do not need these many sets, if your doing full body go every other day and do 2 sets, some people will add more workouts and just do 1 set because you are hitting the same muscles every other day

 

[KB_maxxer]

I would take our flat bench for pec deck unless your aiming for prs

and why is hip trust in here what are u tryna have a nice ass?

It's for posture bro
My posture is so bad by end of day I lose 4cm

 

[xtract]

I was suggested chest supported rows (flared elbows?)

CHEST SUPPORTED ROW - HOPE THIS EXPLINATION HELPS

In chest supported row machines there is normally 2 main grip handles

1. Wider / Horizontal / Pronated Grip -> Mid/Upper Back Targeted Growth

2. Narrow / Vertical Grip -> (Lower) Lat Targeted Growth

 

[NiceZygos]

then there is no rear delts training? ?

if you do 5 sets like this dude on flared chest supported row you get more then enough stimulus for youre rear delts

as you can see my rear delts are pretty good developed altough i never did a rear delt isolation movement until recently
also i only do 3 sets of flared chest supported row per week