I want to start hitting the gym is this a good training plan

[zzeezyx]

Im 15 and made the trainings plan with a ai

Day 1: Back + Lats + Biceps

Wide-Grip Lat Pulldown: 4×8–12, approx. 20–35 kg.
Seated Cable Row: 4×8–12, approx. 20–40 kg.
Single-Arm Dumbbell Row: 3×10 per side, approx. 8–16 kg.
Straight-Arm Pulldown: 3×12, approx. 10–20 kg.
Barbell Curls or EZ-Bar Curls: 3×10, approx. 10–20 kg total.
Hammer Curls: 3×10, approx. 6–12 kg per hand.


Day 2: Chest + Triceps + Abs

Chest Press or Bench Press: 4×8–10, approx. 20–35 kg total.
Incline Dumbbell Press: 3×10, approx. 8–14 kg per hand.
Cable Flys or Pec Deck: 3×12, approx. 10–20 kg.
Triceps Pushdown: 4×10–12, approx. 10–25 kg.
Overhead Triceps Extension: 3×12, approx. 6–15 kg.
Cable Crunches: 3×12–15, approx. 15–30 kg.
Plank: 3×30–60 seconds.


Day 3: Shoulders + Upper Back + Forearms + Abs

Shoulder Press Machine or Dumbbells: 4×8–10, approx. 8–14 kg per hand.
Lateral Raises: 4×12–15, approx. 3–8 kg per hand.
Reverse Flys: 3×12, approx. 4–10 kg per hand or machine.
Face Pulls: 3×12–15, approx. 10–20 kg.
Shrugs: 3×10–12, approx. 12–24 kg per hand or more on machine.
Wrist Curls: 3×15, approx. 4–10 kg.
Reverse Wrist Curls: 3×15, approx. 2–6 kg.
Hanging Knee Raises or Crunches: 3×12–15.

 

[biryanibunnylover]

2x failure (fail after 6-8 reps )is the goat. Also fuck this split just do ppl ul

 

[zzeezyx]

Can you make me a good trainings plan for 3x a week?

 

[xinacel]

Im 15 and made the trainings plan with a ai

Day 1: Back + Lats + Biceps

Wide-Grip Lat Pulldown: 4×8–12, approx. 20–35 kg.
Seated Cable Row: 4×8–12, approx. 20–40 kg.
Single-Arm Dumbbell Row: 3×10 per side, approx. 8–16 kg.
Straight-Arm Pulldown: 3×12, approx. 10–20 kg.
Barbell Curls or EZ-Bar Curls: 3×10, approx. 10–20 kg total.
Hammer Curls: 3×10, approx. 6–12 kg per hand.


Day 2: Chest + Triceps + Abs

Chest Press or Bench Press: 4×8–10, approx. 20–35 kg total.
Incline Dumbbell Press: 3×10, approx. 8–14 kg per hand.
Cable Flys or Pec Deck: 3×12, approx. 10–20 kg.
Triceps Pushdown: 4×10–12, approx. 10–25 kg.
Overhead Triceps Extension: 3×12, approx. 6–15 kg.
Cable Crunches: 3×12–15, approx. 15–30 kg.
Plank: 3×30–60 seconds.


Day 3: Shoulders + Upper Back + Forearms + Abs

Shoulder Press Machine or Dumbbells: 4×8–10, approx. 8–14 kg per hand.
Lateral Raises: 4×12–15, approx. 3–8 kg per hand.
Reverse Flys: 3×12, approx. 4–10 kg per hand or machine.
Face Pulls: 3×12–15, approx. 10–20 kg.
Shrugs: 3×10–12, approx. 12–24 kg per hand or more on machine.
Wrist Curls: 3×15, approx. 4–10 kg.
Reverse Wrist Curls: 3×15, approx. 2–6 kg.
Hanging Knee Raises or Crunches: 3×12–15.

bump

 

[Carder]

Im 15 and made the trainings plan with a ai

Day 1: Back + Lats + Biceps

Wide-Grip Lat Pulldown: 4×8–12, approx. 20–35 kg.
Seated Cable Row: 4×8–12, approx. 20–40 kg.
Single-Arm Dumbbell Row: 3×10 per side, approx. 8–16 kg.
Straight-Arm Pulldown: 3×12, approx. 10–20 kg.
Barbell Curls or EZ-Bar Curls: 3×10, approx. 10–20 kg total.
Hammer Curls: 3×10, approx. 6–12 kg per hand.


Day 2: Chest + Triceps + Abs

Chest Press or Bench Press: 4×8–10, approx. 20–35 kg total.
Incline Dumbbell Press: 3×10, approx. 8–14 kg per hand.
Cable Flys or Pec Deck: 3×12, approx. 10–20 kg.
Triceps Pushdown: 4×10–12, approx. 10–25 kg.
Overhead Triceps Extension: 3×12, approx. 6–15 kg.
Cable Crunches: 3×12–15, approx. 15–30 kg.
Plank: 3×30–60 seconds.


Day 3: Shoulders + Upper Back + Forearms + Abs

Shoulder Press Machine or Dumbbells: 4×8–10, approx. 8–14 kg per hand.
Lateral Raises: 4×12–15, approx. 3–8 kg per hand.
Reverse Flys: 3×12, approx. 4–10 kg per hand or machine.
Face Pulls: 3×12–15, approx. 10–20 kg.
Shrugs: 3×10–12, approx. 12–24 kg per hand or more on machine.
Wrist Curls: 3×15, approx. 4–10 kg.
Reverse Wrist Curls: 3×15, approx. 2–6 kg.
Hanging Knee Raises or Crunches: 3×12–15.

try adding more exercises and put abs all the other days you dont train

 

[biryanibunnylover]

Can you make me a good trainings plan for 3x a week?

ibr you gotta go more than 3x a week for results, but if you can only do 3x just do ppl. Theres probs loads of good plans online or on yt

 

[radd]

definetley to warmup set and the 2 sets 5-9 rep range to failure for hypertrophy

 

[radd]

if you can only go 3 days a week you should do fbeod to hit every muscle in 3x frequency

 

[roidar]

Im 15 and made the trainings plan with a ai

Day 1: Back + Lats + Biceps

Wide-Grip Lat Pulldown: 4×8–12, approx. 20–35 kg.
Seated Cable Row: 4×8–12, approx. 20–40 kg.
Single-Arm Dumbbell Row: 3×10 per side, approx. 8–16 kg.
Straight-Arm Pulldown: 3×12, approx. 10–20 kg.
Barbell Curls or EZ-Bar Curls: 3×10, approx. 10–20 kg total.
Hammer Curls: 3×10, approx. 6–12 kg per hand.


Day 2: Chest + Triceps + Abs

Chest Press or Bench Press: 4×8–10, approx. 20–35 kg total.
Incline Dumbbell Press: 3×10, approx. 8–14 kg per hand.
Cable Flys or Pec Deck: 3×12, approx. 10–20 kg.
Triceps Pushdown: 4×10–12, approx. 10–25 kg.
Overhead Triceps Extension: 3×12, approx. 6–15 kg.
Cable Crunches: 3×12–15, approx. 15–30 kg.
Plank: 3×30–60 seconds.


Day 3: Shoulders + Upper Back + Forearms + Abs

Shoulder Press Machine or Dumbbells: 4×8–10, approx. 8–14 kg per hand.
Lateral Raises: 4×12–15, approx. 3–8 kg per hand.
Reverse Flys: 3×12, approx. 4–10 kg per hand or machine.
Face Pulls: 3×12–15, approx. 10–20 kg.
Shrugs: 3×10–12, approx. 12–24 kg per hand or more on machine.
Wrist Curls: 3×15, approx. 4–10 kg.
Reverse Wrist Curls: 3×15, approx. 2–6 kg.
Hanging Knee Raises or Crunches: 3×12–15.

do all sets 2xfailure try to aim for 5-10 reps by the time you fail, abs every other day nigga, just do ppl you can also have my routine if u want, i think its decent imo, also how much time do u have? like per day and per week

 

[zzeezyx]

Can you make me a workout routine?

if you can only go 3 days a week you should do fbeod to hit every muscle in 3x frequency

 

[zzeezyx]

do all sets 2xfailure try to aim for 5-10 reps by the time you fail, abs every other day nigga, just do ppl you can also have my routine if u want, i think its decent imo, also how much time do u have? like per day and per week

1 hour a day, can I get your routine maybe?

 

[roidar]

1 hour a day, can I get your routine maybe?

ye sure, you want me to like say it here or dm? also do u want it personalized? like it can be typically finished in an hour but it only if ur gym isnt busy

 

[AustrianMogger]

Im 15 and made the trainings plan with a ai

Day 1: Back + Lats + Biceps

Wide-Grip Lat Pulldown: 4×8–12, approx. 20–35 kg.
Seated Cable Row: 4×8–12, approx. 20–40 kg.
Single-Arm Dumbbell Row: 3×10 per side, approx. 8–16 kg.
Straight-Arm Pulldown: 3×12, approx. 10–20 kg.
Barbell Curls or EZ-Bar Curls: 3×10, approx. 10–20 kg total.
Hammer Curls: 3×10, approx. 6–12 kg per hand.


Day 2: Chest + Triceps + Abs

Chest Press or Bench Press: 4×8–10, approx. 20–35 kg total.
Incline Dumbbell Press: 3×10, approx. 8–14 kg per hand.
Cable Flys or Pec Deck: 3×12, approx. 10–20 kg.
Triceps Pushdown: 4×10–12, approx. 10–25 kg.
Overhead Triceps Extension: 3×12, approx. 6–15 kg.
Cable Crunches: 3×12–15, approx. 15–30 kg.
Plank: 3×30–60 seconds.


Day 3: Shoulders + Upper Back + Forearms + Abs

Shoulder Press Machine or Dumbbells: 4×8–10, approx. 8–14 kg per hand.
Lateral Raises: 4×12–15, approx. 3–8 kg per hand.
Reverse Flys: 3×12, approx. 4–10 kg per hand or machine.
Face Pulls: 3×12–15, approx. 10–20 kg.
Shrugs: 3×10–12, approx. 12–24 kg per hand or more on machine.
Wrist Curls: 3×15, approx. 4–10 kg.
Reverse Wrist Curls: 3×15, approx. 2–6 kg.
Hanging Knee Raises or Crunches: 3×12–15.

yes

 

[radd]

Watch this yt vid fully explains fbeod, which is good if you only have 3 days for the gym but if you can find ways to go for 4-5 days its better imo

 

[zzeezyx]

ye sure, you want me to like say it here or dm? also do u want it personalized? like it can be typically finished in an hour but it only if ur gym isnt busy

My gym isnt busy, if you want you can send it here. If its possible a training plan to train only upper body to get the V look but I have wide hips so I shouldnt train obliques

 

[roidar]

My gym isnt busy, if you want you can send it here. If its possible a training plan to train only upper body to get the V look but I have wide hips so I shouldnt train obliques

uh do u have physique pics? just dm or something if u dont wanna share here

 

[zzeezyx]

uh do u have physique pics? just dm or something if u dont wanna share here

Ye, I pm you

 

[roidar]

Ye, I pm you

ok ill send my routine nigga

 

[Thd_2403]

Can you make me a workout routine?

Personally, I do 4 sets of 15 reps for my chest or back, for example, since they're large muscle groups.

 

[Thd_2403]

For my shoulders and triceps, I do two or three sets since they're small muscles, and a minimum of 8 reps.