Minimalist 3x/week routine purely for aesthetics

A

AverageEnjoyer

Bronze
Joined
Nov 15, 2022
Posts
260
Reputation
135
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%
 
  • +1
Reactions: Mike456, Jattgymmaxx and wall
4 sets of 12

holy cardio
 
  • +1
Reactions: Jattgymmaxx, elkkkk and vision_n
just spam lateral raises and pullups
 
  • +1
Reactions: FoidFumbler, Mike456, Jattgymmaxx and 2 others
6 set legs per week, don't use this routine unless you want the ratios of androgenic:lul:
 
Plushie said:
6 set legs per week, don't use this routine unless you want the ratios of androgenic:lul:
Click to expand...
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 said:
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%
Click to expand...
holy fatigue :feelswhy:
 
  • +1
Reactions: redeemthecard
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
 
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
 
AverageEnjoyer said:
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%
Click to expand...

AverageEnjoyer said:
From what i've read volume >> intensity for shoulders and neck
Click to expand...
You absolute retard....
 
AverageEnjoyer said:
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%
Click to expand...
redeemthecard said:
4 sets of 12

holy cardio
Click to expand...
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
 
You must log in or register to reply here.

Similar threads

kzch72
Discussion Fullbody split 3x freq
Replies
12
Views
243
algerianmogger
algerianmogger
Dr. Mog
Looksmax Top three muscles you should STOP training or train less frequently
Replies
11
Views
530
Onknown47594
Onknown47594
Dr. Mog
Looksmax Top three muscles you should start training/ train more than you should
Replies
6
Views
387
kazama
K
ascensionneeeded
Guide full minimalist full body split for good gains - science backed
Replies
2
Views
311
ascensionneeeded
ascensionneeeded
the atrain
Blackpill Rate split GTFIH
Replies
0
Views
136
the atrain
the atrain

Users who are viewing this thread

Total: 2 (Looksmaxers: 0, Bluepillers: 2)
Back
Top