Question about Methods.

[K4ZYA223]

Im grey so dont come after me

1. Bonesmashing - does it work? How long for effects if yes, where to smash if yes?

2. Medial canthus cutting - where to cut? Does it work? How deep?

3. No stress (no sprinting etc) - does it work? When do effects show? How long do i go stress free for?

Note: yes im grey, dont come for me. I just wanna know what works and what doesnt

 

[PeakIncels]

none works

 

[K4ZYA223]

none works

Ok thanks, what are some methods that do work?

 

[PeakIncels]

Ok thanks, what are some methods that do work?

just ask around, your flaws, they'll find a way, post post post

 

[K4ZYA223]

just ask around, your flaws, they'll find a way, post post post

Ok thanks )

 

[Zeekie]

Im grey so dont come after me

1. Bonesmashing - does it work? How long for effects if yes, where to smash if yes?

2. Medial canthus cutting - where to cut? Does it work? How deep?

3. No stress (no sprinting etc) - does it work? When do effects show? How long do i go stress free for?

Note: yes im grey, dont come for me. I just wanna know what works and what doesnt

1. No, it doesn't work.

2. It's a real cosmetic intervention, but are you suggesting you're going to DIY that shit?? Don't.

3. Stress is a necessary physiological response, if you wanted to go true no stress you wouldn't be able to wake up, leave your house or exercise at all because all those things release cortisol. Yes, manage cortisol, it shouldn't be perpetually elevated, take adaptogens, don't workout for longer than 1 hour in the gym, try to be calm most of the time, but trying to avoid stress like it's a religion is stupid and pretty counter-productive. Most "stressors" like coffee, sprinting sessions and others do release cortisol, but this cortisol quickly lowers after you're done with the activity anyway.

 

[K4ZYA223]

1. No, it doesn't work.

2. It's a real cosmetic intervention, but are you suggesting you're going to DIY that shit?? Don't.

3. Stress is a necessary physiological response, if you wanted to go true no stress you wouldn't be able to wake up, leave your house or exercise at all because all those things release cortisol. Yes, manage cortisol, it shouldn't be perpetually elevated, take adaptogens, don't workout for longer than 1 hour in the gym, try to be calm most of the time, but trying to avoid stress like it's a religion is stupid and pretty counter-productive. Most "stressors" like coffee, sprinting sessions and others do release cortisol, but this cortisol quickly lowers after you're done with the activity anyway.

1hour gym? I usually do 3. Because my breaks between sets are usually 3-4 mins. Should i try speedrunning my sessions? Also gonna think about listening to relaxing music to lower stress in class. I wanna DIY the canthus cutting yes.

 

[androgens]

1. Bonesmashing - does it work? How long for effects if yes, where to smash if yes?

with roids yea it does work

 

[Zeekie]

1hour gym? I usually do 3. Because my breaks between sets are usually 3-4 mins. Should i try speedrunning my sessions? Also gonna think about listening to relaxing music to lower stress in class. I wanna DIY the canthus cutting yes.

What the fuck are you doing in 3 hours, bro? A "good" gym session length is between 45 minutes and 1.5 MAX, you're doing twice that amount. You usually only need 90 seconds to 2 minutes of rest for most exercises, you can rest longer for heavy compounds (bench, squat, deadlift), but there's no need to rest that long for isolations, in fact, it's probably beneficial for total unit recruitment and hypertrophy to rest a little bit less. Also, how many exercises are you doing per session? Did you create your own routine, or are you following someone else's (like an online coach or personal trainer)?

Don't worry too much about stress, listen to music if you want, if you truly cared start supplementing Ashwagandha and don't worry about it.

Also, medial canthus cutting is a recipe for disaster if you do it yourself, reconsider.

 

[K4ZYA223]

What the fuck are you doing in 3 hours, bro? A "good" gym session length is between 45 minutes and 1.5 MAX, you're doing twice that amount. You usually only need 90 seconds to 2 minutes of rest for most exercises, you can rest longer for heavy compounds (bench, squat, deadlift), but there's no need to rest that long for isolations, in fact, it's probably beneficial for total unit recruitment and hypertrophy to rest a little bit less. Also, how many exercises are you doing per session? Did you create your own routine, or are you following someone else's (like an online coach or personal trainer)?

Don't worry too much about stress, listen to music if you want, if you truly cared start supplementing Ashwagandha and don't worry about it.

Also, medial canthus cutting is a recipe for disaster if you do it yourself, reconsider.

I follow this buff guys course (we use to be friends but were not anymore) if u wanna see his body he is @noah.gilderthorpe on tiktok.

 

[K4ZYA223]

What the fuck are you doing in 3 hours, bro? A "good" gym session length is between 45 minutes and 1.5 MAX, you're doing twice that amount. You usually only need 90 seconds to 2 minutes of rest for most exercises, you can rest longer for heavy compounds (bench, squat, deadlift), but there's no need to rest that long for isolations, in fact, it's probably beneficial for total unit recruitment and hypertrophy to rest a little bit less. Also, how many exercises are you doing per session? Did you create your own routine, or are you following someone else's (like an online coach or personal trainer)?

Don't worry too much about stress, listen to music if you want, if you truly cared start supplementing Ashwagandha and don't worry about it.

Also, medial canthus cutting is a recipe for disaster if you do it yourself, reconsider.

I did start cutting so should i stop now? Only made a tiny incision on my right canthus yesterday

 

[KaisenMaxxer]

Im grey so dont come after me

1. Bonesmashing - does it work? How long for effects if yes, where to smash if yes?

plenty of guides, it should work in theory, some guys showed change, other doubt it
much more likely to work if you get the right supplements (and roids) and are still relatively young

2. Medial canthus cutting - where to cut? Does it work? How deep?

You are not doing diy surgery

3. No stress (no sprinting etc) - does it work? When do effects show? How long do i go stress free for?

Only works if you have never stressed a lot, but good to lower stress, but don't cut off stimulation completely

1hour gym? I usually do 3. Because my breaks between sets are usually 3-4 mins. Should i try speedrunning my sessions? Also gonna think about listening to relaxing music to lower stress in class. I wanna DIY the canthus cutting yes.

take 2 minutes for isolations, take next to no rest for warmups, if you do full body, you will have to reduce the volume per session, 3hrs is too much (if you can still have high intesity on your last set and not too much volume then go for it but I highly doubt it)

 

[KaisenMaxxer]

I did start cutting so should i stop now? Only made a tiny incision on my right canthus yesterday

holy retard, yes stop, and disinfect/sterilize the cut now

 

[K4ZYA223]

holy retard, yes stop, and disinfect/sterilize the cut now

Okay thank you so much , shall i send you my workout plan? You can analyse

 

[KaisenMaxxer]

Okay thank you so much , shall i send you my workout plan? You can analyse

send it, I won't go in depth tho

 

[K4ZYA223]

send it, I won't go in depth tho

Noahs workout

Note: Change the KG to what you can do


MONDAY CHEST



Exercise 1 Incline dumbbell press



2 warm up sets

Set 1- 16kg, dumbbell 15 reps

Set 2 - 18kg, dumbbell 12 reps

working set

Set 1- 28kg dumbbell 10 reps

Set 2 - 30kg dumbbell 10 reps

Set 3 - 32kg dumbbell 8- 10 reps



Exercise 2 Incline dumbbell fly



1 warm up set

Set 1-10kg dumbbell 15 reps

Working set x 2

Set 1 - 12kg dumbbell 15 reps

Set 2 - 14kg dumbbell 15 reps



Exercise 3 Upright machine chest press



2 warm up sets (32kg 10 reps)

Working sets x 3

Set 1 - 52kg 10reps

Set 2 - 59kg 10reps

Set 3 - 66kg 10reps



Exercise 4 peck deck fly



2 warm up sets 73kg 10 reps

3 working sets 100kg 8 reps then down to 93kg till failure each set



Exercise 5 bodyweight dips



3 sets of 10 reps



Biceps



Exercise 1 Ez bar curls



warm ups (20kg 15 reps)

Working set x 3 (40kg x 10 reps)



Exercise 2 Alternate dumbbell curls



Set 1 16kg dumbbell x 10 reps

Set 2 18 kg dumbbell x 10 reps

Set 3 20 kg dumbbell x 8 reps



Exercise 3 Reversed grip ez- bar curls



3 working sets

(30kg 8-10 reps) then 25kg till failure



TUESDAY LEGS



Hamstring Exercise 1- Lying hamstring curls



2 warm up sets

set 1 (23kg 15 reps)

set 2 (27kg 15 reps)

3 working sets

Set 1- 45kg, 10-12 reps

Set 2 - 50kg, 8-10 reps

Set 3 - 54kg, 8 - 10 reps



Hamstring Exercise 2 - Stiff legged deadlifts



1 warmup set 15 kilos - 15 reps

2 working sets 40kg - 15 reps



Thighs Exercise 1- leg extensions



2 warm up sets 32 kg 15 reps, 39kg 15 reps

3 working sets

Set 1 73kg 12 reps

Set 2 79kg 12reps

Set 3 86kg 10 - 12 reps



Thighs Exercise 2 - leg press



2 warm up sets

50kg (1-25 kilo disk each side) 15 reps

100kg (2-25 kilo disk each side) 15 reps

3 working sets

Set 1- 150kg (3- 25kg disk each side)

15 reps

Set 2 - 180kg (3- 25kg disk each side)

12 reps

Set 3 - 200kg (4 -25 kilo disk each side)

10 reps



Thighs exercise 3 - hack squat



Set 1- 40kg 12 reps

Set 2 - 50kg 12 reps

Set 3 - 60kg 12 reps



Calves exercise 1- standing calf raises



2 warm up sets 15 kg disk each side x15 reps

3 working sets 25 kg disk each side x 15 reps



Calves exercise 2- Seated calf raise



1 warm up set 15 kg disk each side x15 reps

3 sets 25 kg disk each side x 15 reps



WEDNESDAY- REST DAY



THURSDAY- TRAPS & SHOULDERS



Exercise 1- Traps - Dumbbell shrugs



2 warm up sets

Set 1 - 20kg dumbbells x 15 reps

Set 2 - 30kg dumbbell x 15 reps

Working sets x 2

Set 1 - 34 kg dumbbell x 10 reps

Set 2 -38 kilo dumbbell x 10 reps



Exercise 2 - Upright rows



1 warm up set use a fix weight straight bar

Set 1- 15 kg straight bar x 10 reps

Working sets x 2

Set 1 - 25 kg straight bar x 10reps

Set 2 - 30 kg straight bar x 10 reps



Exercise 1- shoulders -Dumbbell front raises



2 warm up sets

Set 1- 6kg dumbbells x 10 reps each arm Set 2- 8kg dumbbells x 10 reps each arm

Working set x 2

Set 1- 10kg dumbbells x 10 reps

Set 2 - 12kg dumbbells x 10 reps



Exercise 2 - Standing Shoulder press

olympic bar



2 warm up sets

Set 1- 20kg 15 reps

Set 2 - 25kg x 12 reps

Working sets x 3

Set 1- 30kg x 10 reps

Set 2 - 35kg x 8-10 reps

Set 3 - 40kg x 8-10 reps



Exercise 3 - lateral raises



2 warm up sets

Set 1- 6kg Dumbbell x 12 reps

Set 2 - 8kg Dumbbell x 12 reps

2 Working sets

10kg dumbbell x 10 reps



Exercise 4 - Rear delt pec machine



2 warm up sets 45kg 10 reps

Working sets x 2

Set 1 66kg x 10 reps

Set 2 73kg x 10 reps



FRIDAY- BACK & TRICEPS



Back



Exercise 1- Bodyweight pull ups



3 sets 5 - 10 reps



Exercise 2 - Machine lat pull downs to behind the neck



3 working sets

set 1: 32kg 10 reps

set 2: 39kg 10 reps

set 3 45kg 10 reps



Exercise 3 - T bar rows



1 warm up set

Set 1 - 1 - 15 kg disk for 15 reps

3 working sets

Set 2 20 kg disk + 10 kilo disk x 12 reps

Set 3 20 kg disk + 15 kilo disk x 10 reps

Set 4 20 kg disk + 20 kilo disk 10 - 15 reps



Exercise 4 - Single arm dumbbell rows



1 warm up set

14 kg Dumbbell for 15 reps

3 working sets

Set 1- 20kg Dumbbell for 12-reps

Set 2 - 22kg Dumbbell for 10 reps

Set 3 - 24kg Dumbbell for 10 - 15 reps



Exercise 5 - Seated pulley rows



3 working sets

set 1 32kg x 15 reps

set 2 39kg x 15 reps

set 3 45kg x 15 reps



TRICEPS



Exercise 1 - Dumbbell over head extension



Warm Up Set - 14 Kg Dumbbell For 12 Reps

Set 1 - 18kg Dumbbell For 12 Reps

Set 2 -20kg Dumbbell For 10 - 12 Reps

Set 3- 22kg Dumbbell For 10 - 12 reps



Exercise 2 - Ez bar skull crushers



4 working sets

Set 1 - 15kg 12 reps

Set 2 - 20kg 10 reps

Set 3 - 25kg 10 reps

Set 4 - 30kg 10 - 15 reps



Exercise 3- Cable tricep push down



set 1 - 22kg 15 reps

set 2 - 24kg 15 reps

set 3 - 26kg 15 reps

set 4 - 28kg 15 reps



Excersize 4 - benched tricep overhead ez bar curls + chest pushes



Set 1 - 15kg 10-12 reps

Set 2 - 15kg 8-10reps

Set 3 - 15kg to failure



Saturday- biceps



Exercise 1 Ez bar curls



warm up set

Set 1 (17.5kg 15 reps)

Set 2 (17.5kg 15 reps)

Working set

Set 1 (25kg 10 reps)

Set 2 (30kg 12 reps

Set 3 (35kg 10-12 reps)



Exercise 2 Alternate dumbbell curls

working set

Set 1 14kg dumbbell x 10 reps

Set 2 16 kg dumbbell x 10 reps

Set 3 18 kg dumbbell x 8 reps



Exercise 3 Reversed grip ez- bar curls

working set



Set 1 (25kg till failure then down to 20kg till failure) 12 reps

Set 2 (25kg till failure then down to 20kg till failure) 12 reps

Set 3 (25kg till failure then down to 20kg till failure) 12 reps

 

[KaisenMaxxer]

Noahs workout

Note: Change the KG to what you can do


MONDAY CHEST



Exercise 1 Incline dumbbell press



2 warm up sets

Set 1- 16kg, dumbbell 15 reps

Set 2 - 18kg, dumbbell 12 reps

working set

Set 1- 28kg dumbbell 10 reps

Set 2 - 30kg dumbbell 10 reps

Set 3 - 32kg dumbbell 8- 10 reps



Exercise 2 Incline dumbbell fly



1 warm up set

Set 1-10kg dumbbell 15 reps

Working set x 2

Set 1 - 12kg dumbbell 15 reps

Set 2 - 14kg dumbbell 15 reps



Exercise 3 Upright machine chest press



2 warm up sets (32kg 10 reps)

Working sets x 3

Set 1 - 52kg 10reps

Set 2 - 59kg 10reps

Set 3 - 66kg 10reps



Exercise 4 peck deck fly



2 warm up sets 73kg 10 reps

3 working sets 100kg 8 reps then down to 93kg till failure each set



Exercise 5 bodyweight dips



3 sets of 10 reps



Biceps



Exercise 1 Ez bar curls



warm ups (20kg 15 reps)

Working set x 3 (40kg x 10 reps)



Exercise 2 Alternate dumbbell curls



Set 1 16kg dumbbell x 10 reps

Set 2 18 kg dumbbell x 10 reps

Set 3 20 kg dumbbell x 8 reps



Exercise 3 Reversed grip ez- bar curls



3 working sets

(30kg 8-10 reps) then 25kg till failure



TUESDAY LEGS



Hamstring Exercise 1- Lying hamstring curls



2 warm up sets

set 1 (23kg 15 reps)

set 2 (27kg 15 reps)

3 working sets

Set 1- 45kg, 10-12 reps

Set 2 - 50kg, 8-10 reps

Set 3 - 54kg, 8 - 10 reps



Hamstring Exercise 2 - Stiff legged deadlifts



1 warmup set 15 kilos - 15 reps

2 working sets 40kg - 15 reps



Thighs Exercise 1- leg extensions



2 warm up sets 32 kg 15 reps, 39kg 15 reps

3 working sets

Set 1 73kg 12 reps

Set 2 79kg 12reps

Set 3 86kg 10 - 12 reps



Thighs Exercise 2 - leg press



2 warm up sets

50kg (1-25 kilo disk each side) 15 reps

100kg (2-25 kilo disk each side) 15 reps

3 working sets

Set 1- 150kg (3- 25kg disk each side)

15 reps

Set 2 - 180kg (3- 25kg disk each side)

12 reps

Set 3 - 200kg (4 -25 kilo disk each side)

10 reps



Thighs exercise 3 - hack squat



Set 1- 40kg 12 reps

Set 2 - 50kg 12 reps

Set 3 - 60kg 12 reps



Calves exercise 1- standing calf raises



2 warm up sets 15 kg disk each side x15 reps

3 working sets 25 kg disk each side x 15 reps



Calves exercise 2- Seated calf raise



1 warm up set 15 kg disk each side x15 reps

3 sets 25 kg disk each side x 15 reps



WEDNESDAY- REST DAY



THURSDAY- TRAPS & SHOULDERS



Exercise 1- Traps - Dumbbell shrugs



2 warm up sets

Set 1 - 20kg dumbbells x 15 reps

Set 2 - 30kg dumbbell x 15 reps

Working sets x 2

Set 1 - 34 kg dumbbell x 10 reps

Set 2 -38 kilo dumbbell x 10 reps



Exercise 2 - Upright rows



1 warm up set use a fix weight straight bar

Set 1- 15 kg straight bar x 10 reps

Working sets x 2

Set 1 - 25 kg straight bar x 10reps

Set 2 - 30 kg straight bar x 10 reps



Exercise 1- shoulders -Dumbbell front raises



2 warm up sets

Set 1- 6kg dumbbells x 10 reps each arm Set 2- 8kg dumbbells x 10 reps each arm

Working set x 2

Set 1- 10kg dumbbells x 10 reps

Set 2 - 12kg dumbbells x 10 reps



Exercise 2 - Standing Shoulder press

olympic bar



2 warm up sets

Set 1- 20kg 15 reps

Set 2 - 25kg x 12 reps

Working sets x 3

Set 1- 30kg x 10 reps

Set 2 - 35kg x 8-10 reps

Set 3 - 40kg x 8-10 reps



Exercise 3 - lateral raises



2 warm up sets

Set 1- 6kg Dumbbell x 12 reps

Set 2 - 8kg Dumbbell x 12 reps

2 Working sets

10kg dumbbell x 10 reps



Exercise 4 - Rear delt pec machine



2 warm up sets 45kg 10 reps

Working sets x 2

Set 1 66kg x 10 reps

Set 2 73kg x 10 reps



FRIDAY- BACK & TRICEPS



Back



Exercise 1- Bodyweight pull ups



3 sets 5 - 10 reps



Exercise 2 - Machine lat pull downs to behind the neck



3 working sets

set 1: 32kg 10 reps

set 2: 39kg 10 reps

set 3 45kg 10 reps



Exercise 3 - T bar rows



1 warm up set

Set 1 - 1 - 15 kg disk for 15 reps

3 working sets

Set 2 20 kg disk + 10 kilo disk x 12 reps

Set 3 20 kg disk + 15 kilo disk x 10 reps

Set 4 20 kg disk + 20 kilo disk 10 - 15 reps



Exercise 4 - Single arm dumbbell rows



1 warm up set

14 kg Dumbbell for 15 reps

3 working sets

Set 1- 20kg Dumbbell for 12-reps

Set 2 - 22kg Dumbbell for 10 reps

Set 3 - 24kg Dumbbell for 10 - 15 reps



Exercise 5 - Seated pulley rows



3 working sets

set 1 32kg x 15 reps

set 2 39kg x 15 reps

set 3 45kg x 15 reps



TRICEPS



Exercise 1 - Dumbbell over head extension



Warm Up Set - 14 Kg Dumbbell For 12 Reps

Set 1 - 18kg Dumbbell For 12 Reps

Set 2 -20kg Dumbbell For 10 - 12 Reps

Set 3- 22kg Dumbbell For 10 - 12 reps



Exercise 2 - Ez bar skull crushers



4 working sets

Set 1 - 15kg 12 reps

Set 2 - 20kg 10 reps

Set 3 - 25kg 10 reps

Set 4 - 30kg 10 - 15 reps



Exercise 3- Cable tricep push down



set 1 - 22kg 15 reps

set 2 - 24kg 15 reps

set 3 - 26kg 15 reps

set 4 - 28kg 15 reps



Excersize 4 - benched tricep overhead ez bar curls + chest pushes



Set 1 - 15kg 10-12 reps

Set 2 - 15kg 8-10reps

Set 3 - 15kg to failure



Saturday- biceps



Exercise 1 Ez bar curls



warm up set

Set 1 (17.5kg 15 reps)

Set 2 (17.5kg 15 reps)

Working set

Set 1 (25kg 10 reps)

Set 2 (30kg 12 reps

Set 3 (35kg 10-12 reps)



Exercise 2 Alternate dumbbell curls

working set

Set 1 14kg dumbbell x 10 reps

Set 2 16 kg dumbbell x 10 reps

Set 3 18 kg dumbbell x 8 reps



Exercise 3 Reversed grip ez- bar curls

working set



Set 1 (25kg till failure then down to 20kg till failure) 12 reps

Set 2 (25kg till failure then down to 20kg till failure) 12 reps

Set 3 (25kg till failure then down to 20kg till failure) 12 reps

didn't read everything but
you can't be doing working sets that look like
28kg x 10
30 x 10
32 x 10
that means you were nowhere nere close to failure on the first 2 sets = you had 1 efficient working set
the same applies when you do 3 or 4 sets in a row with the same weight and reps
your warumps are too light, 18kg x 12 for a working set at 32x10, your last warmup should be smth like 26 or 28 x 8
always train to failure or 1 rep shy
don't be the meme of the guy that trains to mild discomfort
the only reason not to train to failure on most sets is if you train for a strength sport, like powerlifting. this is to optimize recovery and NS adaptations.
too much volume/session, you can't do 11 intense sets of chest at a time so either do 1 less set per exercice or do less exercices.
do each muscle at least twice a week
shoulder once a week for real ?
taking wednesday off when you havent work out back, shoulder and triceps since 4 days ??
please learn the basics, plenty of guides on the internet
but basically
every muscle 2x a week (3 possible but then less volume each session)
train hard (to failure more or less)
aim for 10-20 sets/week / muscle
then eat protein and in a surplus if you want to gain mass
dont forget to do some cardio
and don't focus too much on progressive overload, stick to your rep progression scheme, if you train hard and well, eat well and recover well, you'll progress naturally

 

[K4ZYA223]

didn't read everything but
you can't be doing working sets that look like
28kg x 10
30 x 10
32 x 10
that means you were nowhere nere close to failure on the first 2 sets = you had 1 efficient working set
the same applies when you do 3 or 4 sets in a row with the same weight and reps
your warumps are too light, 18kg x 12 for a working set at 32x10, your last warmup should be smth like 26 or 28 x 8
always train to failure or 1 rep shy
don't be the meme of the guy that trains to mild discomfort
the only reason not to train to failure on most sets is if you train for a strength sport, like powerlifting. this is to optimize recovery and NS adaptations.
too much volume/session, you can't do 11 intense sets of chest at a time so either do 1 less set per exercice or do less exercices.
do each muscle at least twice a week
shoulder once a week for real ?
taking wednesday off when you havent work out back, shoulder and triceps since 4 days ??
please learn the basics, plenty of guides on the internet
but basically
every muscle 2x a week (3 possible but then less volume each session)
train hard (to failure more or less)
aim for 10-20 sets/week / muscle
then eat protein and in a surplus if you want to gain mass
dont forget to do some cardio
and don't focus too much on progressive overload, stick to your rep progression scheme, if you train hard and well, eat well and recover well, you'll progress naturally

Those are his measurements for what he lifts i just divide the weight by 2 since he is much bigger than me

 

[K4ZYA223]

didn't read everything but
you can't be doing working sets that look like
28kg x 10
30 x 10
32 x 10
that means you were nowhere nere close to failure on the first 2 sets = you had 1 efficient working set
the same applies when you do 3 or 4 sets in a row with the same weight and reps
your warumps are too light, 18kg x 12 for a working set at 32x10, your last warmup should be smth like 26 or 28 x 8
always train to failure or 1 rep shy
don't be the meme of the guy that trains to mild discomfort
the only reason not to train to failure on most sets is if you train for a strength sport, like powerlifting. this is to optimize recovery and NS adaptations.
too much volume/session, you can't do 11 intense sets of chest at a time so either do 1 less set per exercice or do less exercices.
do each muscle at least twice a week
shoulder once a week for real ?
taking wednesday off when you havent work out back, shoulder and triceps since 4 days ??
please learn the basics, plenty of guides on the internet
but basically
every muscle 2x a week (3 possible but then less volume each session)
train hard (to failure more or less)
aim for 10-20 sets/week / muscle
then eat protein and in a surplus if you want to gain mass
dont forget to do some cardio
and don't focus too much on progressive overload, stick to your rep progression scheme, if you train hard and well, eat well and recover well, you'll progress naturally

Okay ill follow what you said