Rate my amateur back day 2 hours plus workout 12 excercise and sets and reps includ

[justinzayn]

First Lat pull down,
1 set Pin set on 4th plate, 20 rep
2 set, pin set on 4th plate again, 15 rep
3 set, pin set on 5th plate, 6reps then rest of 6reps with back on 4th plate
4 set, pin set in 5 plate, 12 rep

bent rows barbel
First set 20 rep with 5 kg weight
Second set 5kg weight 15 rep
Third adding more 2.5kg plates, 15rep
Last 10 kg plates, doing 15 rep

Deadlift rows
(Not dropping but slightly touching while landing barbel)
Starting with 10 kg plates, 20 rep
2set adding 5kg plates, 15 rep
3set adding 2.5 plates, 15set
4set adding same weight total 17.5 doing 12 rep, this time fastly and not dropping it just taking it to ankles/lower shins

Seated cable pull
1 set, pin set on 4plate, 20rep
2set pin set on4 still, 15rep
3set pin set on 5plate, 12 rep then rest three rep with pin back on 4
4set , pin set on 5plate, 12 rep with bad form

One arm high cable push while seated for lats, slightly tilted toward pulling arm direction and pulling till hips
1set , pin set on 1 plate, 15rep each arm
2set, 12rep each hand pin set on 2 plate
3set, pin set on 3 plate, 12 rep each hand
4set , pin set on 4 plate 12 rep each

Then seated on ground, high cable pull with both hands,using triangular handle
3 sets 15-12 rep, pin set on 5 to 6 plate

Lying on flat bench overhead dumbell pull over, arms wide
1 set 15 rep with 10kg db
2 set 15rep with 12.5kg db
3set 12 rep with 15 kg db

Then one arms db pull on bench, pulling till hips, full range of motion
1set 20rep with 10kg db
2set 15 rep with 10kg
3set 15 rep with 15kg db
4set 12 rep with 15kg dm
Each hands


Then hypertension, 1 set 20 rep
2 and 3 and 4 set 15 reps

Straight arm cable pulldown
1set 20rep pin set on 3plate
2set 15 rep pin set on 4 plate
3 set same as above
4 set 12 rep pin set on 5 plate

Finishing with 7 min treadmill
1 min and 30sec 15km run
2 min and 20sec 12 kn run
1 min 9km jogging
Ret walking at 6km

Warm up, 5 min cycling
3 sets of 20 rep pushups with 2 min break in between
Assited pull up, pin set in the middle of plates, medium assistance

I know you don't need this many exercise for a single muscle, but I am begginer, I need to shock my muscles

I will achieve my preetboy malwa khalsa punjabi look again no matter what and slay sikh bussy

 

[Daqirius]

0

 

[justinzayn]

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Atleast i am approving, and i am proud to be sikh and 5ft11 tall
And actually loosing weight cutting as a endomorh
And getting matches and chats convo on tinder and yubo etc after ascending with light skin and punjabi features
while you hate yourself for being a dalit dravdian fake sikhs thinking conversting to Christianity makes you any less of a pajeet

You will always be a pajeet while I improve and ascend again look even more sikh and get a punjabi girl
You femboy pajeet cuck

 

[Daqirius]

Atleast i am approving, and i am proud to be sikh and 5ft11 tall
And actually loosing weight cutting as a endomorh
And getting matches and chats convo on tinder and yubo etc
while you hate yourself for being a dalit dravdian fake sikhs thinking conversting to Christianity makes you any less of a pajeet

Dnrd

 

[justinzayn]

Gymmaxer enter

 

[justinzayn]

Are there any looksmaxer here or just pajeets manlet street shitposters?

 

[laaoo]

tldr: but too many sets and reps
6 sets max per muscle group failing within 5-10 reps and resting for 3/4 minutes between sets

 

[laaoo]

and dont focus 1 muscle per day unless your on gear, even then you shouldnt be doing it

 

[justinzayn]

tldr: but too many sets and reps
6 sets max per muscle group failing within 5-10 reps and resting for 3/4 minutes between sets

Thanks you sir

1set is warm up and to build form for me
Rest three sets are the most imp and i increase weights everytime
I need to shock the muscles and follow different routine so my body train better

and dont focus 1 muscle per day unless your on gear, even then you shouldnt be doing it

From next year, I will follow split push and pull routine like arnold
, right now I am for the past 3 months I am building my base

 

[laaoo]

briefly flicked through your shoulder exercise routine, firstly arnold press is a redundant exercise you get no additional stimulus to doing a normal sholderpress you only exert more energy, also 3 sets max per part of the delt.
3 sets of lateral raises (spamming lateral raises will not make them bigger)
3 sets of seated shoulder press (better than overhead press due to added stability)
3 sets of any variation of rear delt flys (dont forget them as they are often underdeveloped

personally i only do 2 sets.

ALWAYS TRAIN TO FAILIURE AND THROW IN SOME PARTIALS AT THE END! good luck

 

[laaoo]

Thanks you sir

1set is warm up and to build form for me
Rest three sets are the most imp and i increase weights everytime
I need to shock the muscles and follow different routine so my body train better


From next year, I will follow split push and pull routine like arnold
, right now I am for the past 3 months I am building my base

ah, i dont count warmup sets, makes it a bit more confusing. 3 working sets max.

not sure about your theory of shocking the muscles, from the literature ive read you dont want to be changing your exercises too often.

Why You Should Not Change Exercises Too Often?

Changing exercises is one of the biggest myths in the fitness industry. Read more to learn why people change exercises and why you shouldn’t change exercises often.

www.exercisebiology.com

you should hop on ppl x arnold or ppl now, you will be in a worse position by attempting to build a base as thats just not how it works

 

[justinzayn]

briefly flicked through your shoulder exercise routine, firstly arnold press is a redundant exercise you get no additional stimulus to doing a normal sholderpress you only exert more energy, also 3 sets max per part of the delt.
3 sets of lateral raises (spamming lateral raises will not make them bigger)
3 sets of seated shoulder press (better than overhead press due to added stability)
3 sets of any variation of rear delt flys (dont forget them as they are often underdeveloped

personally i only do 2 sets.

ALWAYS TRAIN TO FAILIURE AND THROW IN SOME PARTIALS AT THE END! good luck

Thank you, good luck to you too
I include both arm lateral raise then single arm cheat lateral raise so total 6sets , I personally count them as one, I do different position of same exercise just to rock my muscle till I follow a more mixed routine

 

[human304]

i only use these and no free weight and have a pull up bar for pull ups. i can tear in you in half. your workout routine is pathetic. you are slowly nearing for injury.

 

[Deleted member 1140]

i do 6-7 exercises 3x8-10 with warm up sets and i built a good back. urs seem like waaaay too much volume

 

[justinzayn]

i only use these and no free weight and have a pull up bar for pull ups. i can tear in you in half. your workout routine is pathetic. you are slowly nearing for injury.
View attachment 2579537View attachment 2579540View attachment 2579543View attachment 2579544View attachment 2579547

These are oldcel curry uncles tools to increase their bp
Lmao post what you look like

I workout to clean bulk not to turn ogree
Hindus keep seething

 

[justinzayn]

i do 6-7 exercises 3x8-10 with warm up sets and i built a good back. urs seem like waaaay too much volumeView attachment 2579549

Skinny fat endomorph to ectomorph people like me need to increase both volume and intensity to increase gains and cut fastly while also increasing muscles definition and mass

I been taking gnc pre workout energy drink and then gn creating monohydrate right after workout session
And Buffalo meat and chicken breast salad diet

mirin you gains , mogger

 

[germanlooks]

My pull day:
-2 sets of wide grip weighted pull ups (teres major)
-2 sets of neutral grip lat pull-down with two d-handles (lat)
-1-2 sets of either lat or upper back focused cable row
-2 sets of reverse peck deck (rear delt)
-2 sets of barbell curls (bicep)

every single set till failure (excluding warm ups obv) and I only train each muscle or in this case muscle group (pull) every six days. Making progress nearly every workout. High intensity with lowish volume and frequency works like a Charme for me

 

[justinzayn]

My pull day:
-2 sets of wide grip weighted pull ups (teres major)
-2 sets of neutral grip lat pull-down with two d-handles (lat)
-1-2 sets of either lat or upper back focused cable row
-2 sets of reverse peck deck (rear delt)
-2 sets of barbell curls (bicep)

every single set till failure (excluding warm ups obv) and I only train each muscle or in this case muscle group (pull) every six days. Making progress nearly every workout. High intensity with lowish volume and frequency works like a Charme for me

Mirin
Once I am lean and musclar
I will also follow split routine and not single muscle for a whole day

Thank you good luck