Is this a good gymcelling routine?

[Zelenskyiv]

Day 1:

• flat bench, 3 sets
• incline bench, 3 sets
• flyes, 3 sets
• 
  
• lat pulldown, 3 sets
• bent over barbell row, 3 sets
• Seated V grip cable row, 3 sets
• 
  
• dumbbell curls, 3 sets

Day 2:

• squat, 5x5
• leg press, 5x5
• 
  
• overhead press, 5x5
• lateral raises, 3 sets
• front raises, 3 sets
• 
  
• tricep pushdowns, 3 sets

How is it? I train 4x a week. Anything I should take away or add?

 

[Pay]

dnr i just walked around tried every machine.
fuck off with this intriqutue autism training.
Your body is different from autistic planning in your basement. Go there and do the machines

 

[Deleted member 25198]

21 sets in a day? xd

 

[Pay]

3 sets on everything?
Are you there for like 20 minutes perhaps?

 

[cytoplasm]

Too much volume

 

[Zelenskyiv]

21 sets in a day? xd

3 sets on everything?
Are you there for like 20 minutes perhaps?

too much or too little

Too much volume

Should I do 2 sets per muscle group and do 4 sets instead of 3?

 

[LilJojo]

Day 1:

• flat bench, 3 sets
• incline bench, 3 sets
• flyes, 3 sets
• 
  
• lat pulldown, 3 sets
• bent over barbell row, 3 sets
• Seated V grip cable row, 3 sets
• 
  
• dumbbell curls, 3 sets

Day 2:

• squat, 5x5
• leg press, 5x5
• 
  
• overhead press, 5x5
• lateral raises, 3 sets
• front raises, 3 sets
• 
  
• tricep pushdowns, 3 sets

How is it? I train 4x a week. Anything I should take away or add?

Don’t train different muscle groups in the same day. Like Chest/Lats. Separate them into 3 different days

Push (chest,triceps,shoulders) Pull (Back, Biceps) and Legs. Take a rest day in between.

 

[Pay]

too much or too little


Should I do 2 sets per muscle group and do 4 sets instead of 3?

it doesnt matter, you should be there and feel out how much you're able to take.
IT doesnt matter how much planning you do, you do the planning there.

 

[LilJojo]

too much or too little


Should I do 2 sets per muscle group and do 4 sets instead of 3?

Also include isolation exercises. A good program is
Bench
Pecs
Upper Bench
Shoulder press
Lateral raises
Tricep pushdown

 

[Pay]

Don’t train different muscle groups in the same day. Like Chest/Lats. Separate them into 3 different days

Push (chest,triceps,shoulders) Pull (Back, Biceps) and Legs. Take a rest day in between.

i just do which ever muscle stops hurting

 

[cytoplasm]

too much or too little


Should I do 2 sets per muscle group and do 4 sets instead of 3?

2 sets per exercise and youre good

Also dont do legs more than once a week

 

[Zelenskyiv]

Don’t train different muscle groups in the same day. Like Chest/Lats. Separate them into 3 different days

Push (chest,triceps,shoulders) Pull (Back, Biceps) and Legs. Take a rest day in between.

Well i'm trying to do upper, lower+ legs.

I tried push/ pull but it's hard to train everything twice per weel. Also you just can't train chest and shoulders on the same day. My OHP goes down by 10kg+ if I do chest first.

2 sets per exercise and youre good

Also dont do legs more than once a week

why not? I like training legs. But yeah, I don't want them to get big. Currently they're still dyel, my best set was 100kg for 4. Once I can do maybe 150kg for 5, i'll stop trying to focus on growing them.
And you don't think 2 sets is too little?

 

[Zelenskyiv]

21 sets in a day? xd

It's 20+ sets. How the fuck would I be there for 20 mins?

 

[LilJojo]

Well i'm trying to do upper, lower+ legs.

I tried push/ pull but it's hard to train everything twice per day. Also you just can't train chest and shoulders on the same day. My OHP goes down by 10kg+ if I do chest first.


why not? I like training legs. But yeah, I don't want them to get big. Currently they're still dyel, my best set was 100kg for 4. Once I can do maybe 150kg for 5, i'll stop trying to focus on growing them.
And you don't think 2 sets is too little?

Are you aiming for records or muscle gain? It’s retarded to do back after chest when your shoulders and triceps have already been pumped.

 

[cytoplasm]

why not? I like training legs. But yeah, I don't want them to get big. Currently they're still dyel, my best set was 100kg for 4. Once I can do maybe 150kg for 5, i'll stop trying to focus on growing them.
And you don't think 2 sets is too little?

Cause youre gonna end up like this guy

2 sets in total is too little but 2 sets per 3 exercises isnt

 

[Deleted member 25198]

It's 20+ sets. How the fuck would I be there for 20 mins?

its way too much volume lol

i do 15-18 sets and im in the JYM for over an hour at a time

 

[Zelenskyiv]

Are you aiming for records or muscle gain? It’s retarded to do back after chest when your shoulders and triceps have already been pumped.

muscle gain obviously. I might as well not do shoulders at all after I train chest because they're basically dead and my lifts go down by 10kg+
I tried PPL, but I found that upper/lower makes more sense, mainly because of the chest/ shoulders thing.

Cause youre gonna end up like this guy
View attachment 3008422

2 sets in total is too little but 2 sets per 3 exercises isnt

jfl I think i'm far from looking like that. But yes, I already have chonky legs and finding jeans is hard so I wouldn't want to look like that.
3 plates for reps and i'll be happy to maintain that.

its way too much volume lol

i do 15-18 sets and im in the JYM for over an hour at a time

So what do you recommend then? Should I get rid of exercises or lower sets?

 

[Deleted member 25198]

So what do you recommend then? Should I get rid of exercises or lower sets?

just do what you like, jym is meant to be fun

i mostly do 3 sets of 10-12 reps, trying to hit 2 exercises per muscle group so about 6 sets per muscle group

 

[LilJojo]

muscle gain obviously. I might as well not do shoulders at all after I train chest because they're basically dead and my lifts go down by 10kg+
I tried PPL, but I found that upper/lower makes more sense, mainly because of the chest/ shoulders thing.


jfl I think i'm far from looking like that. But yes, I already have chonky legs and finding jeans is hard so I wouldn't want to look like that.
3 plates for reps and i'll be happy to maintain that.


So what do you recommend then? Should I get rid of exercises or lower sets?

Ditch front raises on second day and include 1-2 sets of shoulder press on first day.
You already do 5 sets of shoulders x 5.

 

[cytoplasm]

its way too much volume lol

i do 15-18 sets and im in the JYM for over an hour at a time

Too much volume tbh

I do 8-10

 

[Manu le coq]

Day 1:

• flat bench, 3 sets
• incline bench, 3 sets
• flyes, 3 sets
• 
  
• lat pulldown, 3 sets
• bent over barbell row, 3 sets
• Seated V grip cable row, 3 sets
• 
  
• dumbbell curls, 3 sets

Day 2:

• squat, 5x5
• leg press, 5x5
• 
  
• overhead press, 5x5
• lateral raises, 3 sets
• front raises, 3 sets
• 
  
• tricep pushdowns, 3 sets

How is it? I train 4x a week. Anything I should take away or add?

that's a trash gym routine
*refuse to elaborate
*leaves

 

[Zelenskyiv]

It's 20+ sets. How the fuck would I be there for 20 mins?

meant to reply to

3 sets on everything?
Are you there for like 20 minutes perhaps?

 

[ChetCrispy]

do upper/lower 4 times a week
or do full body 4 times a week

Day 1:

• flat bench, 3 sets
• incline bench, 3 sets
• flyes, 3 sets
• 
  
• lat pulldown, 3 sets
• bent over barbell row, 3 sets
• Seated V grip cable row, 3 sets
• 
  
• dumbbell curls, 3 sets

Day 2:

• squat, 5x5
• leg press, 5x5
• 
  
• overhead press, 5x5
• lateral raises, 3 sets
• front raises, 3 sets
• 
  
• tricep pushdowns, 3 sets

How is it? I train 4x a week. Anything I should take away or add?

exercises that are best
pull: Weighted netural pullup, Machine pullover, cable row, ez bar curl, and some face pulls for rear delts
push: standing barbell ohp, incline bench, dips, close grip bench for tricep not pushdowns
hinge: rdl,hip thrust, and other machines, maybe reverse hypers or regular hyper
knee extensions: squats any type, leg extensions and leg presses

 

[LilJojo]

do upper/lower 4 times a week
or do full body 4 times a week

exercises that are best
pull: Weighted netural pullup, Machine pullover, cable row, ez bar curl, and some face pulls for rear delts
push: standing barbell ohp, incline bench, dips, close grip bench for tricep not pushdowns
hinge: rdl,hip thrust, and other machines, maybe reverse hypers or regular hyper
knee extensions: squats any type, leg extensions and leg presses

Don’t listen to this guy. You won’t be able to recover. Do each thing 2 times.

 

[Zelenskyiv]

just do what you like, jym is meant to be fun

i mostly do 3 sets of 10-12 reps, trying to hit 2 exercises per muscle group so about 6 sets per muscle group

okay, might get rid of flyes, front raises and leg press tbh. I think squats for legs are enough.

 

[Deleted member 74593]

dnr i just walked around tried every machine.
fuck off with this intriqutue autism training.
Your body is different from autistic planning in your basement. Go there and do the machines

so real don’t gotta over complicate just go there and test out exercises that work for you also I suggest doing dips for triceps it’s the best, shit blew up my shoulders, triceps and chest. People are always too lazy to do them

 

[asdvek]

Ah normies, when are they gonna learn that workout programs are BS. I just go and lift heavy until failure on mainly compound movements and some isolation.

 

[Deleted member 74593]

muscle gain obviously. I might as well not do shoulders at all after I train chest because they're basically dead and my lifts go down by 10kg+
I tried PPL, but I found that upper/lower makes more sense, mainly because of the chest/ shoulders thing.


jfl I think i'm far from looking like that. But yes, I already have chonky legs and finding jeans is hard so I wouldn't want to look like that.
3 plates for reps and i'll be happy to maintain that.


So what do you recommend then? Should I get rid of exercises or lower sets?

Train shoulders and chest on the same day

 

[Zelenskyiv]

Train shoulders and chest on the same day

Like I said a few times in this thread already, I legit don't see how this makes any sense at all. I can't effectively train both of them on the same day.

 

[Deleted member 74593]

Ah normies, when are they gonna learn that workout programs are BS. I just go and lift heavy until failure on mainly compound movements and some isolation.

Yea but for beginners who don’t know what there doing it’s a good way for them to learn and then slowly start doing there own thing I remember I was so nervous the first time I had all my exercises written down

 

[asdvek]

Yea but for beginners who don’t know what there doing it’s a good way for them to learn and then slowly start doing there own thing I remember I was so nervous the first time I had all my exercises written down

Dawg its not needed

 

[Zelenskyiv]

Yea but for beginners who don’t know what there doing it’s a good way for them to learn and then slowly start doing there own thing I remember I was so nervous the first time I had all my exercises written down

I'm not a beginner lol. I was retarded for most of my training so I look like one, but i'm not. One of my big mistakes was training chest and shoulders on the same day.

 

[Deleted member 74593]

Like I said a few times in this thread already, I legit don't see how this makes any sense at all. I can't effectively train both of them on the same day.

you literally can bro just after you finish your incline smith bench incline the bench and start doing shoulders idk how you can’t effectively train it like what exactly is not effective

 

[Deleted member 74593]

I'm not a beginner lol. I was retarded for most of my training so I look like one, but i'm not. One of my big mistakes was training chest and shoulders on the same day.

bro how is that a big mistake like I don’t understand we’re you just not seeing growth ? I’ve been hitting shoulders on chest day and I have boulders and my delts didn’t pop until like a year into lifting

 

[Zelenskyiv]

you literally can bro just after you finish your incline smith bench incline the bench and start doing shoulders idk how you can’t effectively train it like what exactly is not effective

When I train chest first, my ohp goes down by 10kg+.

 

[szolliontaraelis]

21 sets in a day? xd

I do almost 50 sets on push days. If you don't rest above a minute between sets, the whole workout ends in an hour and a half. Though I do bro split in summer because is so fucking hot, and even then I do 20-25 sets per body part. HIIT is a scam if you are not lifting at least 6-7 years properly.

 

[Pay]

Ah normies, when are they gonna learn that workout programs are BS. I just go and lift heavy until failure on mainly compound movements and some isolation.

truly.

 

[diamondbill]

its way too much volume lol

i do 15-18 sets and im in the JYM for over an hour at a time

Impressive time wasting skills

 

[Deleted member 74593]

Impressive time wasting skills

Yea literally like Wtf are you doing that you need to do 15 sets

 

[Zelenskyiv]

Yea literally like Wtf are you doing that you need to do 15 sets

How many sets do you do

 

[Deleted member 74593]

How many sets do you do

Until I see fit I be going from incline bench to then dips and then back or then do shoulder press I kinda just destroy my muscles I do enough weight where 4 sets is usually enough for one exercise I just keep alternating.

 

[Idm55]

Too many sets for the quads. No need to do 5 sets of squats at all. Should add something like a sldl or rdl

 

[Zelenskyiv]

Until I see fit I be going from incline bench to then dips and then back or then do shoulder press I kinda just destroy my muscles I do enough weight where 4 sets is usually enough for one exercise I just keep alternating.

What are your numbers on bench and ohp?

 

[Deleted member 74593]

What are your numbers on bench and ohp?

315 free weight bench and idk about overhand press I rep 185 tho on smith

 

[AverageCurryEnjoyer]

Day 1:

• flat bench, 3 sets
• incline bench, 3 sets
• flyes, 3 sets
• 
  
• lat pulldown, 3 sets
• bent over barbell row, 3 sets
• Seated V grip cable row, 3 sets
• 
  
• dumbbell curls, 3 sets

Day 2:

• squat, 5x5
• leg press, 5x5
• 
  
• overhead press, 5x5
• lateral raises, 3 sets
• front raises, 3 sets
• 
  
• tricep pushdowns, 3 sets

How is it? I train 4x a week. Anything I should take away or add?

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12


just add forearms abs neck and cardio

Minmaxx with different alternative excercises if you want

 

[Zelenskyiv]

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12


just add forearms abs neck and cardio

Minmaxx with different alternative excercises if you want

Thanks but i’m not doing chest and shoulders on the same day, it just doesn’t work. Bench + ohp = one of them will be shit.

Don’t care about legs enough to train calves and shit. I want to keep squats and leg extensions and I think that’s enough for legs. My goal is 3 plates for 5 reps on squats since I don’t want to end up with a bottom heavy body.
Also don’t care enough to isolate neck, forearms, abs etc

 

[Deleted member 46941]

You should do one main muscle each day

 

[Zelenskyiv]

You should do one main muscle each day

Like a bro split? I go 4x a week and want to train everything twice per week

 

[vanillah]

Intensive 4x12 sets with a strength of 70% will work best for leanmaxxing

 

[Zelenskyiv]

Intensive 4x12 sets with a strength of 70% will work best for leanmaxxing

I’ve already leanmaxxed, bulking from 76.5 to 92kg currently