Rate my split

[sayi]

Full body 3 times a week

Benchpress
T bar rows
Behind the neck press
Squats
RDLs

3-4 sets x 6-10 reps

 

[Jsumme]

Rating: 7.5/10​

Pros:

• Covers major compound lifts (Bench, Squat, RDL, Rows, OHP).
• Balanced push (Bench) and pull (Rows, RDLs).
• Includes both upper and lower body.
• Good frequency (3x a week).

Cons & Fixes:

1. Behind-the-Neck Press Risk:
   • This exercise can put excessive strain on your shoulders and neck, increasing injury risk.
   • Fix: Swap for a regular Overhead Press (OHP) or Dumbbell Shoulder Press for safer mechanics.
2. No Direct Arm or Core Work:
   • Your biceps get indirect work from rows, and triceps from bench, but some direct work could help.
   • Fix: Add Chin-ups/Pull-ups (for biceps & back) and Dips or Close-Grip Bench (for triceps).
   • Fix: Add planks, hanging leg raises, or ab rollouts for core.
3. No Horizontal or Vertical Pulling Variety:
   • Fix: Consider alternating T-bar Rows with Pull-ups or Lat Pulldowns to hit different back angles.

Suggested Improved Routine (Still 3x a Week)​

1. Bench Press (Push – Chest, Triceps)
2. T-Bar Rows (Alt. with Pull-ups) (Pull – Back, Biceps)
3. Overhead Press (Instead of Behind-the-Neck Press) (Push – Shoulders)
4. Squats (Legs – Quads, Glutes)
5. RDLs (Legs – Hamstrings, Glutes)
6. Chin-ups or Dips (Arms – Biceps or Triceps)
7. Core (Planks or Hanging Leg Raises)

 

[sayi]

Rating: 7.5/10​

Pros:

• Covers major compound lifts (Bench, Squat, RDL, Rows, OHP).
• Balanced push (Bench) and pull (Rows, RDLs).
• Includes both upper and lower body.
• Good frequency (3x a week).

Cons & Fixes:

1. Behind-the-Neck Press Risk:
   • This exercise can put excessive strain on your shoulders and neck, increasing injury risk.
   • Fix: Swap for a regular Overhead Press (OHP) or Dumbbell Shoulder Press for safer mechanics.
2. No Direct Arm or Core Work:
   • Your biceps get indirect work from rows, and triceps from bench, but some direct work could help.
   • Fix: Add Chin-ups/Pull-ups (for biceps & back) and Dips or Close-Grip Bench (for triceps).
   • Fix: Add planks, hanging leg raises, or ab rollouts for core.
3. No Horizontal or Vertical Pulling Variety:
   • Fix: Consider alternating T-bar Rows with Pull-ups or Lat Pulldowns to hit different back angles.

Suggested Improved Routine (Still 3x a Week)​

1. Bench Press (Push – Chest, Triceps)
2. T-Bar Rows (Alt. with Pull-ups) (Pull – Back, Biceps)
3. Overhead Press (Instead of Behind-the-Neck Press) (Push – Shoulders)
4. Squats (Legs – Quads, Glutes)
5. RDLs (Legs – Hamstrings, Glutes)
6. Chin-ups or Dips (Arms – Biceps or Triceps)
7. Core (Planks or Hanging Leg Raises)

Chat gptcel, still repped, rep me boyo

 

[Deleted member 106559]

Full body 3 times a week

Benchpress
T bar rows
Behind the neck press
Squats
RDLs

3-4 sets x 6-10 reps

just do a upper/lower split at this point 2 sets each exercise

 

[Deleted member 80562]

Shit

Do an exercise for each muscle, 1 set

 

[sayi]

Shit

Do an exercise for each muscle, 1 set

Only one set? Will that work?