rate my gym shiet

[uglyretardednigga]

SPLIT:

• Monday: Upper.
• Tuesday: Lower.
• Wednesday: Rest.
• Thursday: Rest.
• Friday : Upper.
• Saturday: Lower.
• Sunday: Rest.

UPPER:

• DB Lateral Raises.
• DB Shoulder Press.
• Chest Press.
• Smith Bench.
• DB Bicep Curls.
• Pull Ups.
• Dips.

LOWER:

the only 4 leg machines we have in the gym lolz.

REPS/SETS:

3 sets of 8-12 with 2 rir on the first two and failure on the last set (for every exercise)

 

[uglyretardednigga]

Negrobump

 

[antrax]

tap into upper eod w some legs after

 

[n1ks09]

add a mainly tricep targeted exercise too

 

[Fledermaus]

SPLIT:

• Monday: Upper.
• Tuesday: Lower.
• Wednesday: Rest.
• Thursday: Rest.
• Friday : Upper.
• Saturday: Lower.
• Sunday: Rest.

UPPER:

• DB Lateral Raises.
• DB Shoulder Press.
• Chest Press.
• Smith Bench.
• DB Bicep Curls.
• Pull Ups.
• Dips.

LOWER:

the only 4 leg machines we have in the gym lolz.

REPS/SETS:

3 sets of 8-12 with 2 rir on the first two and failure on the last set (for every exercise)

add some sort of triceps extension to ur upper day and also have you ever tried 3x frequency? like
Upper
Lower
Rest
Upper
Lower
Rest
Upper

also on your sets and reps try doing two sets per exercise to failure with 0 rir
and make sure your rep range is in 5-8

 

[khhv incel teen abe]

SPLIT:

• Monday: Upper.
• Tuesday: Lower.
• Wednesday: Rest.
• Thursday: Rest.
• Friday : Upper.
• Saturday: Lower.
• Sunday: Rest.

UPPER:

• DB Lateral Raises.
• DB Shoulder Press.
• Chest Press.
• Smith Bench.
• DB Bicep Curls.
• Pull Ups.
• Dips.

LOWER:

the only 4 leg machines we have in the gym lolz.

REPS/SETS:

3 sets of 8-12 with 2 rir on the first two and failure on the last set (for every exercise)

Lowkey just do upper/lowerxinfinity if possible because 2x freq has been nerfed. If you can't id reccomend a rullbody split for 3x freq.
Also you need atleast 2/3 back movements and maybe add in a jm press and a chest fly.