my new split after returning to gym (made with chatgpt but i edited some ) im not a gymcel so idk if this good split or no!

[hazeeem]

Monday — Upper A (Chest Focus)
Incline Chest Press — 2 sets
Pec Deck — 2 sets
Wide-Grip Lat Pulldown — 2 sets
Lateral Raises — 2 sets
Triceps Extension — 2 sets
Preacher Curl — 2 sets
Total: 12 working sets


Tuesday — Lower A
Hack Squat — 2 sets
Leg Extension — 2 sets
Seated Leg Curl — 2 sets
Standing/Seated Calf Raise — 2 sets
Cable Crunch or Hanging Knee Raise — 2 sets
Total: 10 working sets


Wednesday — Rest
8–10k steps
Stretch 10 minutes
Optional 20 min easy incline walk

Thursday — Upper B (Back & Shoulder Focus)
T-Bar Row — 2 sets
Wide-Grip Lat Pulldown — 2 sets
Shoulder Press — 2 sets
Lateral Raises — 2 sets
Incline Chest Press — 2 sets
Triceps Extension (or JM Press) — 2 sets
Preacher Curl — 2 sets
Total: 14 working sets


Friday — Lower B (Easy Machine Day)
Leg Press — 2 sets
Seated Leg Curl — 2 sets
Leg Extension — 2 sets
Hip Abduction Machine (optional) — 2 sets
Standing/Seated Calf Raise — 2 sets
Cable Crunch or Hanging Knee Raise — 2 sets
Total: 10–12 working sets


Saturday
20–30 min incline treadmill or brisk walk
Optional abs if you skipped them

Sunday
Complete Rest

 

[chingchangchong]

idk if you forgot to add but most important i would do cardio more often eg on the two upper days aswell
, depending if you are fat and want to cut or skinny and need to bulk

8–10k steps
Stretch 10 minutes
Optional 20 min easy incline walk

Triceps Extension

i started out with triceps extensions and they didnt work for me, idk maybe try skullcrushers with and ez bar like in the picture and with a 40 degree incline or look up the leon kahara pushdown

but else the split is good, u know about 2 sets to failure
in general if you want to maximize progress watch jeff nippard, tnf and leon kahara

 

[hazeeem]

idk if you forgot to add but most important i would do cardio more often eg on the two upper days aswell
, depending if you are fat and want to cut or skinny and need to bulk


i started out with triceps extensions and they didnt work for me, idk maybe try skullcrushers with and ez bar like in the picture and with a 40 degree incline or look up the leon kahara pushdown

View attachment 5477079
but else the split is good, u know about 2 sets to failure
in general if you want to maximize progress watch jeff nippard, tnf and leon kahara

Thanks i would change triceps extension ill try skull crushers even tho i seen people that working with triceps extension and they doing good + i saw a post earlier today someone saying u shouldnt go to failure instead go for 2 or 1 rir

 

[chingchangchong]

Thanks i would change triceps extension ill try skull crushers even tho i seen people that working with triceps extension and they doing good + i saw a post earlier today someone saying u shouldnt go to failure instead go for 2 or 1 rir

yeah new science based studies showed that its optimal to go for 1 rir but i think its hard to measure where that 1rir is u could be 5 reps away so i js go to failure to be sure, but if u are sure that u train hard enough then u can do 1rir
i mean training is only one side, u also need to recover meaning eat clean and good and sleep

 

[hazeeem]

yeah new science based studies showed that its optimal to go for 1 rir but i think its hard to measure where that 1rir is u could be 5 reps away so i js go to failure to be sure, but if u are sure that u train hard enough then u can do 1rir
i mean training is only one side, u also need to recover meaning eat clean and good and sleep

Forgot to ask u bro should i do cardio before or after or it diesnt matter