High iq gymcels GTFIH

[Someoneidk103]

Is this valid? I only have a barbelle bench and dumbells at home

DAY A chest n triceps for width

Barbell Bench Press 2 × 6–8
Dumbbell Incline Press 2 × 8–10
Barbell Row (overhand) 2 × 6–10
Dumbbell Lateral Raises 2 × 12–20
(last set to technical failure)
Dumbbell Overhead Triceps Extension 2 × 8–12

DAY B – back n delts

Romanian Deadlift 2 × 6–8
Standing Barbell Overhead Press 2 × 6–8
One-Arm Dumbbell Row 2 × 8–12 each side
Dumbbell Lateral Raises 2 × 12–20
(last set to failure)
Barbell curl 2 × 8–12

 

[mynameisjames007]

just do pushups gng

 

[Blackpillirony]

Is this valid? I only have a barbelle bench and dumbells at home

DAY A chest n triceps for width

Barbell Bench Press 2 × 6–8
Dumbbell Incline Press 2 × 8–10
Barbell Row (overhand) 2 × 6–10
Dumbbell Lateral Raises 2 × 12–20
(last set to technical failure)
Dumbbell Overhead Triceps Extension 2 × 8–12

DAY B – back n delts

Romanian Deadlift 2 × 6–8
Standing Barbell Overhead Press 2 × 6–8
One-Arm Dumbbell Row 2 × 8–12 each side
Dumbbell Lateral Raises 2 × 12–20
(last set to failure)
Barbell curl 2 × 8–12

No legs ? At least do dumbbells squats

 

[Someoneidk103]

No legs ? At least do dumbbells squats

You ever seen a lion training legs?

 

[Blackpillirony]

You ever seen a lion training legs?

You ain't a lion dumb nigger do legs

 

[Someoneidk103]

You ain't a lion dumb nigger do legs

Thought doing an hour on the treadmill everyday was enough for legs but okay ig

 

[volgaTz]

watch TNF and YoTalks

 

[Blackpillirony]

Thought doing an hour on the treadmill everyday was enough for legs but okay ig

You can start with one dumbbell squat where you hold one dumbbell in front of you and squat with it, once you get used to the soreness do barbell squats.

Hol lemme just copy paste my guide from .com :

Legs are the thoughest muscle group to train, but you don't want to end up with chicken legs. I know leg days are hard and that the soreness that comes after can be crippling when you're not used to it but teardrop legs look hella sick. I won't mention any calf exercise because I don't think calve size is much important for an aesthethic lower body, if you think otherwise then do calf raises.

Squats
IMG_0440.webp
Often cited as the king, the GOAT of exercises, the squat is absolutely one you should include in your workout. It targets well the quads, the glutes and the lower back but also work the hamstrings and traps a bit. For beginners, you can try doing squats with dumbbells on each hand rather than a barbell. Also when you first start doing barbell squats don't put too much weight at first, my traps were blue and itching for 2 weeks because the bar was a bit too heavy.

Straight legged deadlfts
IMG_0441.webp
A deadlift variation that targets very well the hamstrings.

Bulgarian split squats
IMG_0442.webp
Oh man this one is just brutal. It targets the quads quite well on one leg as you hold dumbbells on each hand and start squatting on your leg. Can be great to fix muscle imbalance on your weaker leg as you can control which leg you want to work on.

Hip thrusts
IMG_0443.webp
Round asses look good on men too according to women. Hip thrusts target the glutes and can work the hamstrings a bit. Aim for a 90° angle with your legs for a full ROM.

 

[jakejacquino]

Is this valid? I only have a barbelle bench and dumbells at home

DAY A chest n triceps for width

Barbell Bench Press 2 × 6–8
Dumbbell Incline Press 2 × 8–10
Barbell Row (overhand) 2 × 6–10
Dumbbell Lateral Raises 2 × 12–20
(last set to technical failure)
Dumbbell Overhead Triceps Extension 2 × 8–12

DAY B – back n delts

Romanian Deadlift 2 × 6–8
Standing Barbell Overhead Press 2 × 6–8
One-Arm Dumbbell Row 2 × 8–12 each side
Dumbbell Lateral Raises 2 × 12–20
(last set to failure)
Barbell curl 2 × 8–12

I would do everything with 4-6 reps 0-2 rir, RDL biases hamstrings BTW, would incorporate some type of wide grip pull-up on day B
Make sure when you do incline press you’re using close grip
Would do a dip or some sort of compound movement for triceps
Why are you doing overhand rows on chest day
Rep me

 

[jakejacquino]

watch TNF and YoTalks

You know ball ily

 

[KidFlash]

You ever seen a lion training legs?

I've seen thousands of posts where you see a gymcel that hasn't trained legs' pants and all of the comments are pointing it out and laughing at it

 

[volgaTz]

You know ball ily

there are no sbl on org

 

[jakejacquino]

there are no sbl on org

I am sbl too you are first of our species I’ve seen

 

[volgaTz]

you are first of our species I’ve seen

u too brah, never seen anyone else