natural gym split for a 15 year old

[renvorious]

yo i cooked up this split and i've made solid gains on it for the past 6 months, what would u guys say???

Workout split - Chronical

Don’t forget to eat big, sleep big and lift big!

Absolute failure on each set, and do partials!

Day 1: Push

CHEST

• Incline DB Press - 3 sets of 6-8 reps
• Cable Flies (mid chest) - 3 sets of 6-8 reps
• Incline SM Press - 3 sets of 6-8 reps

SHOULDER

• DB Overhead Press - 3 sets of 6-8 reps
• Lateral Raises - 3 sets of 8-10 reps (Can dropset)

TRICEPS

• Rope Pushdowns - 3 sets of 8-10 reps
• Skullcrushers - 3 sets of 8-10 reps
• Kickbacks - 2x failure

Day 2: Pull

LATS

• Lat Pulldowns - 3 sets of 6-8 reps
• Lat Pullovers - 3 sets of 6-8 reps
• Seated Rows (for lower lats) - 3 sets of 6-8 reps

Upper Back

• Shrugs - 2 sets of 6-8 reps
• Face pulls 3 sets of 6-8 reps

Lower Back

Back Extensions - 3 sets of 6-8 reps

Biceps

• Rope Cable Curls - 3 sets of 8-10 reps
• Incline DB Curls - 3 sets of 8-10 reps
• Hammer Curls - 3 sets of 8-10 reps

Day 3: Legs (Skippable for rest and repeat, if aiming for V Taper)

Quads

• Leg Press (targetting same as if u were squatting) - 3 sets of 6-8 reps
• Seated Leg Curls - 3 sets of 6-8 reps
• Seated Leg Extensions - 3 sets of 6-8 reps
• Hip Thrusts - 3 sets of 6-8 reps

Calves

• Seated Calf Raises (on leg press) - 3 sets of 8-12 reps
• Standing Calf Raises (smith machine) - 3 sets of 8-12 reps

REPEAT

REST

6X A WEEK TRAINING

 

[psychobateman]

thanks bhai

 

[LevantinePsycho]

Why would you go 6 days as a 15 year old

 

[undefined64]

Why would you go 6 days as a 15 year old

Too much free time teenage enjoyer
We ruining progress with 666 training days per week brahs

 

[LevantinePsycho]

Too much free time teenage enjoyer
We ruining progress with 666 training days per week brahs

It would deplete your growth

 

[renvorious]

It would deplete your growth

wym it depletes my growth?

i've made plenty of gains on this,
and i have the energy 24/7 anyways, i do nothing except workout and play video games lmao

 

[LevantinePsycho]

wym it depletes my growth?

i've made plenty of gains on this,
and i have the energy 24/7 anyways, i do nothing except workout and play video games lmao

Retard I meant your height

 

[genex]

yo i cooked up this split and i've made solid gains on it for the past 6 months, what would u guys say???

Workout split - Chronical

Don’t forget to eat big, sleep big and lift big!

Absolute failure on each set, and do partials!

Day 1: Push

CHEST

• Incline DB Press - 3 sets of 6-8 reps
• Cable Flies (mid chest) - 3 sets of 6-8 reps
• Incline SM Press - 3 sets of 6-8 reps

SHOULDER

• DB Overhead Press - 3 sets of 6-8 reps
• Lateral Raises - 3 sets of 8-10 reps (Can dropset)

TRICEPS

• Rope Pushdowns - 3 sets of 8-10 reps
• Skullcrushers - 3 sets of 8-10 reps
• Kickbacks - 2x failure

Day 2: Pull

LATS

• Lat Pulldowns - 3 sets of 6-8 reps
• Lat Pullovers - 3 sets of 6-8 reps
• Seated Rows (for lower lats) - 3 sets of 6-8 reps

Upper Back

• Shrugs - 2 sets of 6-8 reps
• Face pulls 3 sets of 6-8 reps

Lower Back

Back Extensions - 3 sets of 6-8 reps

Biceps

• Rope Cable Curls - 3 sets of 8-10 reps
• Incline DB Curls - 3 sets of 8-10 reps
• Hammer Curls - 3 sets of 8-10 reps

Day 3: Legs (Skippable for rest and repeat, if aiming for V Taper)

Quads

• Leg Press (targetting same as if u were squatting) - 3 sets of 6-8 reps
• Seated Leg Curls - 3 sets of 6-8 reps
• Seated Leg Extensions - 3 sets of 6-8 reps
• Hip Thrusts - 3 sets of 6-8 reps

Calves

• Seated Calf Raises (on leg press) - 3 sets of 8-12 reps
• Standing Calf Raises (smith machine) - 3 sets of 8-12 reps

REPEAT

REST

6X A WEEK TRAINING

That’s a lot of volume on your arms, how long are you spending on each workout

 

[Rawprimalooks]

Well its not natural anyways .I reccomend do every 2 days and 8x10 pump maximum weight 45 procent or lower and get carbs from raw milk or bananas like 300 a day before after workout most of them and drink milkshakes or food all the time even if u train like sip milkshakes thats called sarcoplastmic hypertrophy dont much of excersises

yo i cooked up this split and i've made solid gains on it for the past 6 months, what would u guys say???

Workout split - Chronical

Don’t forget to eat big, sleep big and lift big!

Absolute failure on each set, and do partials!

Day 1: Push

CHEST

• Incline DB Press - 3 sets of 6-8 reps
• Cable Flies (mid chest) - 3 sets of 6-8 reps
• Incline SM Press - 3 sets of 6-8 reps

SHOULDER

• DB Overhead Press - 3 sets of 6-8 reps
• Lateral Raises - 3 sets of 8-10 reps (Can dropset)

TRICEPS

• Rope Pushdowns - 3 sets of 8-10 reps
• Skullcrushers - 3 sets of 8-10 reps
• Kickbacks - 2x failure

Day 2: Pull

LATS

• Lat Pulldowns - 3 sets of 6-8 reps
• Lat Pullovers - 3 sets of 6-8 reps
• Seated Rows (for lower lats) - 3 sets of 6-8 reps

Upper Back

• Shrugs - 2 sets of 6-8 reps
• Face pulls 3 sets of 6-8 reps

Lower Back

Back Extensions - 3 sets of 6-8 reps

Biceps

• Rope Cable Curls - 3 sets of 8-10 reps
• Incline DB Curls - 3 sets of 8-10 reps
• Hammer Curls - 3 sets of 8-10 reps

Day 3: Legs (Skippable for rest and repeat, if aiming for V Taper)

Quads

• Leg Press (targetting same as if u were squatting) - 3 sets of 6-8 reps
• Seated Leg Curls - 3 sets of 6-8 reps
• Seated Leg Extensions - 3 sets of 6-8 reps
• Hip Thrusts - 3 sets of 6-8 reps

Calves

• Seated Calf Raises (on leg press) - 3 sets of 8-12 reps
• Standing Calf Raises (smith machine) - 3 sets of 8-12 reps

REPEAT

REST

6X A WEEK TRAININ

 

[renvorious]

Retard I meant your height

How would it impact my height lmao? What’s the study on this?

 

[renvorious]

That’s a lot of volume on your arms, how long are you spending on each workout

I spend roughly 2 hours in the gym each session

 

[pooplicker]

bit too much volume, you dont need to do both DB and SM press, i do one or the other for 4 sets + 1 warmup set, same for hammer/ rope curls

other than that its a good split