Rate my split

[Fireblade1x]

Upper:
2x incline machine chest press
2x lat pulldowns
2x unilateral cable lateral raises
2x low to high cable flys
2x cable rows
2x unilateral bayesian curls
2x unilateral tricep extension

Lower/Accessory:
2x single leg extensions
2x horizontal leg press
2x Romanian deadlifts
1x hamstring curls
2x rear delt fly
2x cable ab crunches
2x hanging leg raises

All done with 0-1 rir, 4-8 reps.
Rate this brutally and give advice/fixes

 

[WillEyeMog]

Upper:
2x incline machine chest press
2x lat pulldowns
2x unilateral cable lateral raises
2x low to high cable flys
2x cable rows
2x unilateral bayesian curls
2x unilateral tricep extension

Lower/Accessory:
2x single leg extensions
2x horizontal leg press
2x Romanian deadlifts
1x hamstring curls
2x rear delt fly
2x cable ab crunches
2x hanging leg raises

All done with 0-1 rir, 4-8 reps.
Rate this brutally and give advice/fixes

If possible make it a 3 day split and divide the big muscle groups, go to 3 sets.
I'm a big hater of cable flys, I feel like the weight is usually too low for hypertrophy and I'm not the kind of guy to go to 20 reps.

 

[Trojanhorse1]

Upper:
2x incline machine chest press
2x lat pulldowns
2x unilateral cable lateral raises
2x low to high cable flys
2x cable rows
2x unilateral bayesian curls
2x unilateral tricep extension

Lower/Accessory:
2x single leg extensions
2x horizontal leg press
2x Romanian deadlifts
1x hamstring curls
2x rear delt fly
2x cable ab crunches
2x hanging leg raises

All done with 0-1 rir, 4-8 reps.
Rate this brutally and give advice/fixes

How many times a week

 

[Fireblade1x]

If possible make it a 3 day split and divide the big muscle groups

wouldnt a 3 day split hurt the frequency?

I'm a big hater of cable flys, I feel like the weight is usually too low for hypertrophy and I'm not the kind of guy to go to 20 reps.

I also hate cable flys and im actively searching for a better alternative

 

[Fireblade1x]

How many times a week

upper x 3, lower x 2 (genetically bigger legs so dont train them much)

 

[WillEyeMog]

wouldnt a 3 day split hurt the frequency?

I also hate cable flys and im actively searching for a better alternative

You can try to rearrange it to hit everything 2x per week directly and 4x per week indirectly.
Ex:
Bicep curls = direct for biceps
Lat pulldown = indirect for biceps.

 

[Fireblade1x]

You can try to rearrange it to hit everything 2x per week directly and 4x per week indirectly.
Ex:
Bicep curls = direct for biceps
Lat pulldown = indirect for biceps.

will try this out

 

[ssxjdgh]

3 sets of each and split between push/pull/legs

 

[qxdr]

Upper:
2x incline machine chest press
2x lat pulldowns
2x unilateral cable lateral raises
2x low to high cable flys
2x cable rows
2x unilateral bayesian curls
2x unilateral tricep extension

Lower/Accessory:
2x single leg extensions
2x horizontal leg press
2x Romanian deadlifts
1x hamstring curls
2x rear delt fly
2x cable ab crunches
2x hanging leg raises

All done with 0-1 rir, 4-8 reps.
Rate this brutally and give advice/fixes

take out low-to-high cable flies (unless it’s with a cuff around the arm and that you’re stabilizing yourself) instead use a pec deck machine

replace cable rows for a chest supported machine variation

Instead of unilateral Bayesian curls I’d recommend a preacher curl, unilateral if you want as well. And add a hammer curl as well (you could do it on the preacher curl machine if you want but it may feel uncomfortable for some)

include an overhead extension for the triceps as well and throw in some front delts as well. To find a good way of doing them make sure it’s stable and easy to progress and has a good ROM. Machines usually are better than free weights.

For legs I’d replace horizontal leg press for a hack squat unless the horizontal leg press gives good ROM.

Nigga where are the calves . Do standing calf raises they’re better than seated. To get the most out of legs I’d recommend to alternate between leg extension and hack squats and throw in hip abduction and adduction.

Also please invest in cuffs they make exercises so much better (if you haven’t already)

 

[Fireblade1x]

take out low-to-high cable flies (unless it’s with a cuff around the arm and that you’re stabilizing yourself) instead use a pec deck machine

replace cable rows for a chest supported machine variation

Instead of unilateral Bayesian curls I’d recommend a preacher curl, unilateral if you want as well. And add a hammer curl as well (you could do it on the preacher curl machine if you want but it may feel uncomfortable for some)

include an overhead extension for the triceps as well and throw in some front delts as well. To find a good way of doing them make sure it’s stable and easy to progress and has a good ROM. Machines usually are better than free weights.

For legs I’d replace horizontal leg press for a hack squat unless the horizontal leg press gives good ROM.

Nigga where are the calves . Do standing calf raises they’re better than seated. To get the most out of legs I’d recommend to alternate between leg extension and hack squats and throw in hip abduction and adduction.

Also please invest in cuffs they make exercises so much better (if you haven’t already)

i use cuffs alr
dont have a pec deck, is incline dumbel chest fly any good?

 

[qxdr]

i use cuffs alr
dont have a pec deck, is incline dumbel chest fly any good?

No, do a chest press machine or a flat smith machine bench if you don’t have any options. Machines >>> free weights

Also a tip for using is to cuffs put it above the elbow or near it to make it more of a single joint exercise since it’s easier to get more power.

 

[dogpound]

First thing I read is the use of cuffs all of you pussy science based lifters will stay small gym cells.

 

[Fireblade1x]

First thing I read is the use of cuffs all of you pussy science based lifters will stay small gym cells.

it just makes the movement more stable, no reason not to use it

 

[dogpound]

it just makes the movement more stable, no reason not to use it

Stability is known cope by now no?