Rate my "gymmaxxing" routine

[Mainlander]

2x UPPER a week
Chest :
> 1x Chest press 6-10 reps
> 2x Flys 6-10 reps
> 1x Inclined 6-10 reps

Back:
> 2x Wide lat pulldown 6-10 reps
> 2x Rows 6-10reps

Biceps:
> 2x Preacher curls 6-10reps

Triceps
> 2x Pushdowns 6-10 reps

Shoulder:
> 2x Lateral raise machine 8-12 reps
> 2x Shoulder press 8-12 reps

Forarms
> 2x Forearm curl on cable machine 10-15 reps
> 1x Reverse curl

TOTAL : 19 sets per session = 38 sets per week
2x gym a week



Neck at home

> day 1 = 2x neck curls 10-15 reps
> day 2 = 2x reverse neck curls 10-15 reps

repeat

 

[OverSince08]

2x UPPER a week
Chest :
> 1x Chest press 6-10 reps
> 2x Flys 6-10 reps
> 1x Inclined 6-10 reps

Back:
> 2x Wide lat pulldown 6-10 reps
> 2x Rows 6-10reps

Biceps:
> 2x Preacher curls 6-10reps

Triceps
> 2x Pushdowns 6-10 reps

Shoulder:
> 2x Lateral raise machine 8-12 reps
> 2x Shoulder press 8-12 reps

Forarms
> 2x Forearm curl on cable machine 10-15 reps
> 1x Reverse curl

TOTAL : 19 sets per session = 38 sets per week



Neck at home

> day 1 = 2x neck curls 10-15 reps
> day 2 = 2x reverse neck curls 10-15 reps

repeat

Do more sets to proper gymcelmax

 

[Mainlander]

Do more sets to proper gymcelmax

not worth my time

and with every set the "extra" muscle growth reduces

 

[Oblivious]

2x UPPER a week
Chest :
> 1x Chest press 6-10 reps
> 2x Flys 6-10 reps
> 1x Inclined 6-10 reps

Back:
> 2x Wide lat pulldown 6-10 reps
> 2x Rows 6-10reps

Biceps:
> 2x Preacher curls 6-10reps

Triceps
> 2x Pushdowns 6-10 reps

Shoulder:
> 2x Lateral raise machine 8-12 reps
> 2x Shoulder press 8-12 reps

Forarms
> 2x Forearm curl on cable machine 10-15 reps
> 1x Reverse curl

TOTAL : 19 sets per session = 38 sets per week
2x gym a week



Neck at home

> day 1 = 2x neck curls 10-15 reps
> day 2 = 2x reverse neck curls 10-15 reps

repeat

focus more on your arms but I actually fw the 2 sets

 

[OverSince08]

not worth my time

and with every set the "extra" muscle growth reduces

2-3sets is good sometimes i do 4

 

[Grievous]

Ur chest workout is redundant u dont need flys and a flat press
U need more for back
Biceps u can just do preacher curl ig but id still recommend adding another exercise
Triceps the same goes
Shoulders r fine but u need rear delts
dont be like me and skip them trust me
forearms r fine

but go more then 2x a week nigga
and lower ur reps to 4-8

 

[Mainlander]

Ur chest workout is redundant u dont need flys and a flat press
U need more for back
Biceps u can just do preacher curl ig but id still recommend adding another exercise
Triceps the same goes
Shoulders r fine but u need rear delts
dont be like me and skip them trust me
forearms r fine

but go more then 2x a week nigga
and lower ur reps to 4-8

I only have the flat press for ego

it shows me if I have become stronger

 

[Grievous]

I only have the flat press for ego

it shows me if I have become stronger

fair enough
drop flys then

 

[tokyo01010]

2x UPPER a week
Chest :
> 1x Chest press 6-10 reps
> 2x Flys 6-10 reps
> 1x Inclined 6-10 reps

do 2 sets for every chest movement instead of 1 set for chest press and incline and you could narrow down the rep range from 6-10 to 6-8 but that’s pretty optional

 

[powerliftercoco]

I would do more variety to not get bored from repeating the same workout over and over.

You don’t need to target everything in the same session, so you could split shoulders and do shoulder press one day, lateral raises the other day. If u want to keep 4 sets per session for shoulders then just do them in 1 exercise. Same for the forearms.

Even the same could be said for the chest, and do the flat bench one day, incline the other day. Then pair with another a diff fly exercise each day if you want.

Add new bicep and tricep exercise on upper day two.

And lastly I would do diff exercises for back too the other day. Lats: one day wide lat pulldown, other day neutral lat pulldown or lat rows. Traps: high elbow rows, other day T bar row.