Minimalist 3x/week routine purely for aesthetics

[AverageEnjoyer]

Disclaimer: Did all my research and just use chatgpt to format so any critique is welcome

Morning: Jump Rope 30 min everyday

Day A — Chest & Shoulders (Upper Body Only)​

1. Incline Dumbbell Press – 4×6–10 (upper chest)
2. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
3. Lateral Raises (Cable) – 4×12–20 (side delts = priority)
4. Low-to-High Cable Flyes – 3×12–15 (upper chest)
5. Dumbbell Shrugs – 3×10–15 (traps)
6. Neck Curls – 2-3×15–20

---

Day B — Back & Shoulders (Upper Body Only)​

1. One-Arm Dumbbell Row – 3×8–12 per arm (back thickness)
2. Lat Pulldown (Wide Grip, cable) – 3×8–12 (V-taper)
3. Lateral Raises (Dumbbell) – 4×12–20 (side delts)
4. Rear Delt Fly – 3×12–15 (rear delts, posture)
5. Neck Curls – 2-3×15–20

---

Day C — Shoulders + Legs​

1. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
2. Lateral Raises (Lean away) – 4×12–20 (side delts)
3. Rear Delt Fly – 3×12–15 (rear delts)
4. Front Rack Dumbbell Squats – 3×8–12 (quads, glutes, core)
5. Dumbbell Romanian Deadlifts – 3×8–10 (hamstrings, glutes)
6. Neck Curls – 2-3×15–20
   
   
   This is the split I've started, i should also note I'm doing a OMAD keto diet (no calorie counting) as I'm trying to lean down to 10-12%

 

[redeemthecard]

4 sets of 12

holy cardio

 

[Deleted member 144017]

just spam lateral raises and pullups

 

[vision_n]

just spam lateral raises and pullups

just have a strong base theory

 

[Deleted member 144017]

just have a strong base theory

if your clavicles arent death tier narrow your base is good enough

 

[AverageEnjoyer]

4 sets of 12

holy cardio

From what i've read volume >> intensity for shoulders and neck

 

[Plushie]

6 set legs per week, don't use this routine unless you want the ratios of androgenic

 

[AverageEnjoyer]

just spam lateral raises and pullups

Should i actually look into this or are you trolling JFL

 

[AverageEnjoyer]

6 set legs per week, don't use this routine unless you want the ratios of androgenic

Everywhere i read was telling me to do hit it 2-3x a week jfl. Since legs hardly add anything to aesthetics i limited it to once a week. I've been thinking about removing them entirely but i'm not trying to become like that chicken leg meme

Edit: jumprope does actually hit hamstrings, albeit not as much as DB romanians but should be adequate for aesthetics

 

[AverageEnjoyer]

holy fatigue

cap sets at 2 with a warmup set?

 

[LegendaryKennen]

Don't workout more than 30-40 min total a week, according to the anti gym studies

30-40 min is more healthier than 0 minutes, so just do a quick 30 min gympass once a week.(not super Intensive stuff doe) and ure all set

 

[redeemthecard]

4x12 incline db press

terrible advice imo

2 sets, first one 1 rir second one to failure

shoulders arent any different to chest

neck probably idk shit about neck training

 

[drio]

Disclaimer: Did all my research and just use chatgpt to format so any critique is welcome

Morning: Jump Rope 30 min everyday​

​

Day A — Chest & Shoulders (Upper Body Only)​

1. Incline Dumbbell Press – 4×6–10 (upper chest)
2. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
3. Lateral Raises (Cable) – 4×12–20 (side delts = priority)
4. Low-to-High Cable Flyes – 3×12–15 (upper chest)
5. Dumbbell Shrugs – 3×10–15 (traps)
6. Neck Curls – 2-3×15–20

---

Day B — Back & Shoulders (Upper Body Only)​

1. One-Arm Dumbbell Row – 3×8–12 per arm (back thickness)
2. Lat Pulldown (Wide Grip, cable) – 3×8–12 (V-taper)
3. Lateral Raises (Dumbbell) – 4×12–20 (side delts)
4. Rear Delt Fly – 3×12–15 (rear delts, posture)
5. Neck Curls – 2-3×15–20

---

Day C — Shoulders + Legs​

1. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
2. Lateral Raises (Lean away) – 4×12–20 (side delts)
3. Rear Delt Fly – 3×12–15 (rear delts)
4. Front Rack Dumbbell Squats – 3×8–12 (quads, glutes, core)
5. Dumbbell Romanian Deadlifts – 3×8–10 (hamstrings, glutes)
6. Neck Curls – 2-3×15–20
   
   
   This is the split I've started, i should also note I'm doing a OMAD keto diet (no calorie counting) as I'm trying to lean down to 10-12%

From what i've read volume >> intensity for shoulders and neck

You absolute retard....

 

[AverageEnjoyer]

You absolute retard....

Pretty sure a rebuttal serves the whole thread better than an empty insult

 

[Jatt]

Disclaimer: Did all my research and just use chatgpt to format so any critique is welcome

Morning: Jump Rope 30 min everyday​

​

Day A — Chest & Shoulders (Upper Body Only)​

1. Incline Dumbbell Press – 4×6–10 (upper chest)
2. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
3. Lateral Raises (Cable) – 4×12–20 (side delts = priority)
4. Low-to-High Cable Flyes – 3×12–15 (upper chest)
5. Dumbbell Shrugs – 3×10–15 (traps)
6. Neck Curls – 2-3×15–20

---

Day B — Back & Shoulders (Upper Body Only)​

1. One-Arm Dumbbell Row – 3×8–12 per arm (back thickness)
2. Lat Pulldown (Wide Grip, cable) – 3×8–12 (V-taper)
3. Lateral Raises (Dumbbell) – 4×12–20 (side delts)
4. Rear Delt Fly – 3×12–15 (rear delts, posture)
5. Neck Curls – 2-3×15–20

---

Day C — Shoulders + Legs​

1. Seated Dumbbell Shoulder Press – 3×8–12 (front delts + overall shoulder mass)
2. Lateral Raises (Lean away) – 4×12–20 (side delts)
3. Rear Delt Fly – 3×12–15 (rear delts)
4. Front Rack Dumbbell Squats – 3×8–12 (quads, glutes, core)
5. Dumbbell Romanian Deadlifts – 3×8–10 (hamstrings, glutes)
6. Neck Curls – 2-3×15–20
   
   
   This is the split I've started, i should also note I'm doing a OMAD keto diet (no calorie counting) as I'm trying to lean down to 10-12%

4 sets of 12

holy cardio

its 3 days a week so he needs more volume


I would skip legs and do Push Pull rest or neck+abs or an arm day twice a week im running that at the moment

 

[redeemthecard]

its 3 days a week so he needs more volume


I would skip legs and do Push Pull rest or neck+abs or an arm day twice a week im running that at the moment

does not make 4x12 ok

 

[drio]

Pretty sure a rebuttal serves the whole thread better than an empty insult

Muscles are muscles