Rate my Split

[Zyzzdad]

Can you all rate my split im in the gym since December 2024 and till may 2025 was doing some shit and had no clue what i needed to do
Monday

• Bench
• Hammer Curls (against the wall): 2 sets x To failure
• Single-arm Triceps Extensions (for long head): 3 x 12
• Seated Lateral Raises: 3 x 12
• Knuckle Push-ups: 2 x 30
• Wide-grip Pull-ups: 2 x 15
• Reverse-grip Pull-ups (Chinups): 2 x 15
• Hanging Leg Raises (Abs): 3 x 12

Wednesday

• Deadlift
• Incline Bench Press: 3 x 15
• Cable Bicep Curls (Straight Bar): 2 x To failure
• Weighted Push-ups (15 kg): 3 x 15
• Shrugs: 3 x 12
• Cable Lateral Raises (Middle Delt): 2 x 15
• Pull-ups: 3 x 15
• Plate Pinch Hold: 3 x To failure
• Dips: 3 x 15

Friday

• Bench
• Hammer Strength Press: 2 x 12 (45 kg)
• Horizontal Row (Drop set): 1 set
• Dumbbell Bicep Curls: 2 x To failure
• Push-ups: 2 x To failure
• Cable Lateral Raises: 3 x 15
• Knuckle Push-ups: 2 x To failure
• Hyperextensions: 3 x 12 (70 kg)
• Stability Ball Crunches (Abs): 3 x 12
• Dead Hang: 3 x 1 minute

On Bench and Deadlift i do 5x5

Usually i Squat once per week cause i play football and my legs are pretty big and i do cardio every day (when i dont have football training)
I train with this split since november and i see progress but my goal is to be strong and atheltic
I train forearms on a random day
im 6'3 and 88 kg

 

[stupid ugly loser]

im 6'3

Stopped reading

 

[dragomog]

pretty retarded

 

[siemass]

Can you all rate my split im in the gym since December 2024 and till may 2025 was doing some shit and had no clue what i needed to do
Monday

• Bench
• Hammer Curls (against the wall): 2 sets x To failure
• Single-arm Triceps Extensions (for long head): 3 x 12
• Seated Lateral Raises: 3 x 12
• Knuckle Push-ups: 2 x 30
• Wide-grip Pull-ups: 2 x 15
• Reverse-grip Pull-ups (Chinups): 2 x 15
• Hanging Leg Raises (Abs): 3 x 12

Wednesday

• Deadlift
• Incline Bench Press: 3 x 15
• Cable Bicep Curls (Straight Bar): 2 x To failure
• Weighted Push-ups (15 kg): 3 x 15
• Shrugs: 3 x 12
• Cable Lateral Raises (Middle Delt): 2 x 15
• Pull-ups: 3 x 15
• Plate Pinch Hold: 3 x To failure
• Dips: 3 x 15

Friday

• Bench
• Hammer Strength Press: 2 x 12 (45 kg)
• Horizontal Row (Drop set): 1 set
• Dumbbell Bicep Curls: 2 x To failure
• Push-ups: 2 x To failure
• Cable Lateral Raises: 3 x 15
• Knuckle Push-ups: 2 x To failure
• Hyperextensions: 3 x 12 (70 kg)
• Stability Ball Crunches (Abs): 3 x 12
• Dead Hang: 3 x 1 minute

On Bench and Deadlift i do 5x5

View attachment 4570458
Usually i Squat once per week cause i play football and my legs are pretty big and i do cardio every day (when i dont have football training)
I train with this split since november and i see progress but my goal is to be strong and atheltic
I train forearms on a random day
im 6'3 and 88 kg

nice

 

[Epola]

If you're only training some things to failure then what are you doing on the rest of them

 

[chot]

It doesn’t matter the split dumbass nigga just blast Tren and Superdrol

 

[Vrilltrum27]

Can you all rate my split im in the gym since December 2024 and till may 2025 was doing some shit and had no clue what i needed to do
Monday

• Bench
• Hammer Curls (against the wall): 2 sets x To failure
• Single-arm Triceps Extensions (for long head): 3 x 12
• Seated Lateral Raises: 3 x 12
• Knuckle Push-ups: 2 x 30
• Wide-grip Pull-ups: 2 x 15
• Reverse-grip Pull-ups (Chinups): 2 x 15
• Hanging Leg Raises (Abs): 3 x 12

Wednesday

• Deadlift
• Incline Bench Press: 3 x 15
• Cable Bicep Curls (Straight Bar): 2 x To failure
• Weighted Push-ups (15 kg): 3 x 15
• Shrugs: 3 x 12
• Cable Lateral Raises (Middle Delt): 2 x 15
• Pull-ups: 3 x 15
• Plate Pinch Hold: 3 x To failure
• Dips: 3 x 15

Friday

• Bench
• Hammer Strength Press: 2 x 12 (45 kg)
• Horizontal Row (Drop set): 1 set
• Dumbbell Bicep Curls: 2 x To failure
• Push-ups: 2 x To failure
• Cable Lateral Raises: 3 x 15
• Knuckle Push-ups: 2 x To failure
• Hyperextensions: 3 x 12 (70 kg)
• Stability Ball Crunches (Abs): 3 x 12
• Dead Hang: 3 x 1 minute

On Bench and Deadlift i do 5x5

View attachment 4570458
Usually i Squat once per week cause i play football and my legs are pretty big and i do cardio every day (when i dont have football training)
I train with this split since november and i see progress but my goal is to be strong and atheltic
I train forearms on a random day
im 6'3 and 88 kg

This split is tuff, I use to run a split similar to this but yea it’s good.