Is my lifting program good? GYMCELS GTFIH

[poreskin]

Upper:

• Chest Press/Fly 2x
• Neutral grip press/upper pec fly 1x
• Upper Back Row/Kelso shrug 2x
• Lat pulldown/Keenan flap 2x
• Rear Delt Flies 1x
• Sagital Row 1x
• Shoulder press (frontal plane/ flared elbow) 2x
• Lateral raise 1-2x
• Tricep Pushdown/Extension 2x
• Overhead extension/JM press 1-2x
• Bicep Curl (any variation) 2x
• Additional (optional) work
• Hammer curls
• Reverse curls

Lower:

• Straight legged calf raise (bottom half) 2x
• Seated leg curl 2x
• Leg extension 2x
• Hinge (SLDL, freeweight 45, RDL) 1x
• Squat pattern (leg press, squat) 1x
• Adductor 2x
• Hip thrust 1x

Push:

• Flat press/Pec Deck 2x
• Neutral press/upper pec fly 1-2x
• Shoulder press (frontal plane/flared elbow) 2x
• Lateral raise 2x
• Pushdown/Extension 2x
• Overhead extension/JM press 1-2x

Pull

• Upper back row/kelso 2x
• Pulldown/Keenan Flap 2x
• Rear delt fly 1x
• Sagittal lat row/flap 2x
• Bicep Curl (any variation) 2x
• Hammer curl/Reverse curl 1-2x

the same leg day

@HtnGymcel

 

[buccalfatremoval]

Idk I just train

 

[Lardass]

Upper:

• Chest Press/Fly 2x
• Neutral grip press/upper pec fly 1x
• Upper Back Row/Kelso shrug 2x
• Lat pulldown/Keenan flap 2x
• Rear Delt Flies 1x
• Sagital Row 1x
• Shoulder press (frontal plane/ flared elbow) 2x
• Lateral raise 1-2x
• Tricep Pushdown/Extension 2x
• Overhead extension/JM press 1-2x
• Bicep Curl (any variation) 2x
• Additional (optional) work
• Hammer curls
• Reverse curls

Lower:

• Straight legged calf raise (bottom half) 2x
• Seated leg curl 2x
• Leg extension 2x
• Hinge (SLDL, freeweight 45, RDL) 1x
• Squat pattern (leg press, squat) 1x
• Adductor 2x
• Hip thrust 1x

Push:

• Flat press/Pec Deck 2x
• Neutral press/upper pec fly 1-2x
• Shoulder press (frontal plane/flared elbow) 2x
• Lateral raise 2x
• Pushdown/Extension 2x
• Overhead extension/JM press 1-2x

Pull

• Upper back row/kelso 2x
• Pulldown/Keenan Flap 2x
• Rear delt fly 1x
• Sagittal lat row/flap 2x
• Bicep Curl (any variation) 2x
• Hammer curl/Reverse curl 1-2x

the same leg day

@HtnGymcel

all till failure or what?

 

[superchud90000]

pretty good, but wdym by "lat pulldown/Keenan flap" ? do you do both?

Lat pulldown/Keenan flap 2x

 

[poreskin]

pretty good, but wdym by "lat pulldown/Keenan flap" ? do you do both?

It says you can do either or

 

[poreskin]

all till failure or what?

Yeah or one rep in reverse if it’s like a squat

 

[superchud90000]

It says you can do either or

ohhh okay, nice split bro

 

[poreskin]

Upper:

• Chest Press/Fly 2x
• Neutral grip press/upper pec fly 1x
• Upper Back Row/Kelso shrug 2x
• Lat pulldown/Keenan flap 2x
• Rear Delt Flies 1x
• Sagital Row 1x
• Shoulder press (frontal plane/ flared elbow) 2x
• Lateral raise 1-2x
• Tricep Pushdown/Extension 2x
• Overhead extension/JM press 1-2x
• Bicep Curl (any variation) 2x
• Additional (optional) work
• Hammer curls
• Reverse curls

Lower:

• Straight legged calf raise (bottom half) 2x
• Seated leg curl 2x
• Leg extension 2x
• Hinge (SLDL, freeweight 45, RDL) 1x
• Squat pattern (leg press, squat) 1x
• Adductor 2x
• Hip thrust 1x

Push:

• Flat press/Pec Deck 2x
• Neutral press/upper pec fly 1-2x
• Shoulder press (frontal plane/flared elbow) 2x
• Lateral raise 2x
• Pushdown/Extension 2x
• Overhead extension/JM press 1-2x

Pull

• Upper back row/kelso 2x
• Pulldown/Keenan Flap 2x
• Rear delt fly 1x
• Sagittal lat row/flap 2x
• Bicep Curl (any variation) 2x
• Hammer curl/Reverse curl 1-2x

the same leg day

@HtnGymcel

More opinions pls

 

[D69mo]

Upper:

• Chest Press/Fly 2x
• Neutral grip press/upper pec fly 1x
• Upper Back Row/Kelso shrug 2x
• Lat pulldown/Keenan flap 2x
• Rear Delt Flies 1x
• Sagital Row 1x
• Shoulder press (frontal plane/ flared elbow) 2x
• Lateral raise 1-2x
• Tricep Pushdown/Extension 2x
• Overhead extension/JM press 1-2x
• Bicep Curl (any variation) 2x
• Additional (optional) work
• Hammer curls
• Reverse curls

Lower:

Straight legged calf raise (bottom half) 2x

• Seated leg curl 2x
• Leg extension 2x
• Hinge (SLDL, freeweight 45, RDL) 1x
• Squat pattern (leg press, squat) 1x
• Adductor 2x
• Hip thrust 1x

Push:

• Flat press/Pec Deck 2x
• Neutral press/upper pec fly 1-2x
• Shoulder press (frontal plane/flared elbow) 2x
• Lateral raise 2x
• Pushdown/Extension 2x
• Overhead extension/JM press 1-2x

Pull

• Upper back row/kelso 2x
• Pulldown/Keenan Flap 2x
• Rear delt fly 1x
• Sagittal lat row/flap 2x
• Bicep Curl (any variation) 2x
• Hammer curl/Reverse curl 1-2x

the same leg day

@HtnGymcel

cortisol maxxing love it

 

[HtnGymcel]

Valid bro
might try this out for the fun of it

 

[stigmaboy]

lol another cult's dogma. looks like you're just splitting hairs with the volume and specific exercises on the same day tbh. it's over either way unless you've got the genetics to mog everyone else with this routine.