Rate Balding17yomanletcels Gymcel Program

[balding17yomanletcel]

No legs because it gay

 

[Deleted member 8583]

View attachment 638615

No legs because it gay

NO GYM FOR YOUR FACE

 

[Deleted member 6380]

Better to just swim and run and archery, this is the main3 our ancestors did

 

[balding17yomanletcel]

Better to just swim and run and archery, this is the main3 our ancestors did

NO GYM FOR YOUR FACE

retardletcels

 

[nastynas]

shitty

 

[balding17yomanletcel]

shitty

show me good one then retard

 

[Deleted member 6497]

At least train each muscle twice per week also start calisthenics they're good

 

[bossman]

Better to just swim and run and archery, this is the main3 our ancestors did

what do you mean our ancestors, erectus

 

[balding17yomanletcel]

At least train each muscle twice per week also start calisthenics they're good

nigga i will do this everyday muh obertrabining ismeme

 

[Deleted member 6380]

what do you mean our ancestors, erectus

smh

 

[Deleted member 6497]

nigga i will do this everyday muh obertrabining ismeme

Nah the muscle need like 24 hours and good sleep to rest . Resting is really important for that bro

 

[balding17yomanletcel]

Nah the muscle need like 24 hours and good sleep to rest . Resting is really important for that bro

whats your program brocel

 

[Deleted member 6497]

whats your program brocel

Cut max my bitch ass is like 26%bf

 

[Oueyy]

no leg = shit

 

[Deleted member 3328]

Subpar in every way

 

[balding17yomanletcel]

Subpar in every way

Care to elaborate kind stranger?

 

[Deleted member 3328]

Care to elaborate kind stranger?

Nah I don't care to do so

 

[balding17yomanletcel]

Nah I don't care to do so

mean but understandable, what would you suggest as good program?

 

[TITUS]

You need a weekly program.

 

[balding17yomanletcel]

You need a weekly program.

can you suggest me yours, so i can fine tune mine king?

 

[TITUS]

can you suggest me yours, so i can fine tune mine king?

Nah, just google some you like.
I do 4 days a week, neck 3 days and shoulders 2. As many compounds as i can. One whole day for Legs+core.
Also HIIT 4 days a week.

 

[sasha777]

whats ur age and goals and experience?

 

[balding17yomanletcel]

whats ur age and goals and experience?

17, to die asap, none

 

[Deleted member 5694]

At least do SOME leg work

 

[NarcyChadlite]

View attachment 638615

No legs because it gay

Its just a list of exercises under each bodypart u idiot.... wheres the split, sets, order etc

 

[Chico Chicowski]

neck laughable
it should be eery training either front or back
4x(15-30)

 

[balding17yomanletcel]

Its just a list of exercises under each bodypart u idiot.... wheres the split, sets, order etc

no order, no split, you do this everyday, i wrote sets dumbass

 

[sasha777]

17, to die asap, none

i'd either do PP/L or FB routine tbh.


This is hybrid of PPL + UL (basically layne nortons PHAT program but changed some exercises that i enjoy more), I ran this on PED's tho so i'd drop a few different exercises bcos the volume is high.

Day 1: Upper Body Power Day

Pendlay rows: 3 sets 3-5 reps

Weighted Pull ups: 2 sets 6-10 reps

Seated cable row: 2 sets 6-10 reps

Incline dumbbell press: 3 sets 3-5 reps

Weighted dips: 2 sets 6-10 reps

Dumbell shoulder press: 3 sets 6-10 reps

Barbell Curls 3 set 6-10 reps

Skull crushers 3 sets 6 – 10 reps


Day 2: lower body power day

Squats: 4 sets 3-5 reps

Leg press: 4 sets 3-5 reps

Leg extensions: 3 sets 6-10 reps

Stiff leg deadlifts/touch floor: 3 sets 6-10 reps

Lying down leg curl: 3 sets 6-10 reps

Standing calf 3 sets 6-10 reps

Seated calf 3 sets 6-10reps


Day 3: rest


Day 4: Back and shoulders hypertrophy day

Deadlifts: 4 sets 3-5 reps

Single arm lat pull down: 4 sets 8-12 reps

Seated cable row: 3 sets 8-12 reps

Dumbbell rows /on incline bench: 2 sets 12-15 reps

Close grip pulldowns: 2 sets 15-20 reps

Military press: 4 sets 6-8 reps

Uprgith rows: 2 sets 12-15 reps

Side raises: 3 sets 12-20 reps

Day 5: Lower Body hypertrophy Day

Squats: 5 sets 3-5 reps

Leg presses: 3 sets 15-20 reps

Lunges: 3 sets 15-20 reps

Leg extensions: 5 sets 15-20 reps

Stiff leg deadlifts: 3 sets 8-12 reps

Lying leg curls: 2 sets 12-15 reps

Seated leg curls: 2 sets 15-20 reps

Calf raises on/ leg press: 4 sets 10-15 reps

Seated calf raises: 3 sets 15-20 reps


Day 6: Chest & Arms Hypertrophy Day

Incline bench press: 4 sets 6-10 reps

Incline dumbbell press: 4 sets 6-10 reps

Hip dumbbell press: 3 sets 12-15 reps

Incline cable flyes: 2 sets 15-20 reps

21’s: 3 sets

Hammer curls: 3 sets 12-15 reps

Spider curls: 3 sets 15-20 reps

Close grip bench press: 3 sets 8-12 reps

Cable pushdown: 3 sets 8-12 reps

Cable kickbacks: 3 sets 15-20 reps


Day 7: Rest


FB split - reps 8-12 you choose

Day 1

1. Squats 4 sets
2. Stiff leg deadlifts 3 sets
3. Pendlay Rows 4 sets
4. Chin ups 3 sets
5. Incline bench 4 sets
6. Weighted dips 3 sets
7. Skullcrusher 3 sets (ss rope kickback)
8. Barbell curls 3 sets (ss hammer curl)

Day 2

1. Calves
2. Abs
3. Cardio

Day 3

1. Squats 4 sets
2. Seated leg curls 3 sets
3. T Bar rows 4 sets
4. Lat pulldowns 3 sets
5. Incline bench 4 sets
6. Cable flys 3 sets
7. JW press 3 sets (ss reverse pulldown)
8. Military press 3 sets

Day 4

1. Calves
2. Abs
3. Cardio

Day 5

1. Squats 4 sets
2. Stiff leg deadlifts 3 sets
3. Pendlay Rows 4 sets
4. Chin ups 3 sets
5. Incline bench 4 sets
6. Weighted dips 3 sets
7. Skullcrusher 3 sets (ss rope kickback)
8. Barbell curls 3 sets (ss hammer curl)

Day 6&7 - rest



Also, https://forum.bodybuilding.com/showthread.php?t=167958293&page=1 - tons of beginner programs here too.

Also, https://drive.google.com/drive/folders/1U1zSdTBhaMxzN8kYzo0dx7LvaqYscqL_ tons of programs here from popular Yt's etc. Gl.


Add neck/forearm work at end of the workouts you'll be fine.

 

[NarcyChadlite]

no order, no split, you do this everyday, i wrote sets dumbass

Even the gyms janitor could prob make a better program for u. Its over

 

[Deleted member 6409]

ur gonna end up looking like shit

 

[balding17yomanletcel]

ur gonna end up looking like shit

elaborate.

 

[Deleted member 7863]

do you have heavy days too?

 

[balding17yomanletcel]

do you have heavy days too?

thats pseudoscience bullshit just lift hard and heavy

 

[bruh3610]

Have a full arm day, which includes arms bis and forearms

 

[sasha777]

elaborate.

You have 3 exercises for biceps, no exercises for triceps + no exercises for legs.
1) triceps are a bigger muscle than biceps, so infact you should train them more to get bigger arms.
2) training legs, is beneficial to grow your full body as it's a massive muscle group = more T/GH release, not look disproportion and more aesthetics.
3) you have more exercises for your biceps than chest/back
4) cut half of ur shoulder exercises as you indirectly hit them in back/chest anyway
5) you're new so you don't want to develop disproportion from the beginning

srs start doing some research about training splits for newbies, moreplatesmoredates, jeff nippard, team3dalpha, good place to start.

 

[balding17yomanletcel]

You have 3 exercises for biceps, no exercises for triceps + no exercises for legs.
1) triceps are a bigger muscle than biceps, so infact you should train them more to get bigger arms.
2) training legs, is beneficial to grow your full body as it's a massive muscle group = more T/GH release, not look disproportion and more aesthetics.
3) you have more exercises for your biceps than chest/back
4) cut half of ur shoulder exercises as you indirectly hit them in back/chest anyway
5) you're new so you don't want to develop disproportion from the beginning

srs start doing some research about training splits for newbies, moreplatesmoredates, jeff nippard, team3dalpha, good place to start.

bruh close grip bench press is for triceps

 

[sasha777]

bruh close grip bench press is for triceps

It's not enough,

Edit;

didn't read just looked like all bicep my bad. but still not enuf

 

[Deleted member 7863]

bruh close grip bench press is for triceps

just add skull crushers also bro

 

[Madhate]

literal dogshit workout program
just google a PPL hypertrophy program then go from there.
After you get some experience you can start making your own programs.

 

[balding17yomanletcel]

It's not enough,

Edit;

didn't read just looked like all bicep my bad. but still not enuf

should i increase set, or add another exercise?

 

[balding17yomanletcel]

literal dogshit workout program
just google a PPL hypertrophy program then go from there.
After you get some experience you can start making your own programs.

can you suggest me one king

 

[balding17yomanletcel]

just add skull crushers also bro

bruh they target the same muscle, its focken same close grip bench press is same

 

[sasha777]

should i increase set, or add another exercise?

i'd do one of the routines I posted tbh, but if you're concrete on sticking with the routine you've made. Do 3 exercises chest, 3 back, 4 legs (if u train em- which i highyl say u need too), 3 tricep, 2 bicep, 3 shoulder, neck, forearms, and do it x3 week

 

[sasha777]

bruh they target the same muscle, its focken same close grip bench press is same

yes they do but its like 10-15 sets per week per body part to develop hypertrophy aka muscle growth.

 

[Madhate]

bruh they target the same muscle, its focken same close grip bench press is same

Every workout program that has enough volume, progressive overload and 2x each muscle a week is good.
An example: http://archive.is/gMUfM

 

[Bigfatpersonboy]

View attachment 638615

No legs because it gay

should be doing way higher reps for neck

 

[balding17yomanletcel]

should be doing way higher reps for neck

i will do this on roids, no need