Rate Split GYMCELS GTFIH

[I-95]

MON — PRESS / UPPER CHEST
•Incline Bench Press [3×6]
• Bench Press [1x1]
• Lateral Raises [2x8/2x12] higher weight/ lower weight
• Dragon Flags [2×10]

⸻

WED — BACK WIDTH
• Wide Pull-Ups [4×10]
• Wide Overhand Rows [3×6-8]
• Bench reverse flys [2x12]
• EZ-Bar Curls [3×6]
• Dragon Flags [2×10]

⸻

FRI — DELTS/ARMS/LEGS
• Incline Bench Press [3×8]
• Seated Lateral Raises [6×12]
• Hanging L’s [2×10]
• RDL/[OR]/Squat [1×4]

⸻

TUES / THURS
• Jump Rope — 20 min total
  (4x5min, 2 min rest)
• Dragon Flags — [2×10]
• Neck Curls — [1×10]
• Seated Neck Extensions — [1×12]

⸻



Made this plan in mind for Maximizing frame and staying lean. High intensity training obviously which is why the reps are low on the lift days.

 

[I-95]

leg training is gay and cope so that’s why it’s so undertrained just maintain them tbh.

 

[Final Fantasy]

It looks like you'd only be hitting each muscle group 1x per week except shoulders so you wouldn't even be maximizing hypertrophy.

No redundancy from what I can see and the rep ranges are pretty good, not sure why you'd only do 1x1 for Bench unless your trying to hit a pr or something.

 

[combatingNorwooding]

It looks like you'd only be hitting each muscle group 1x per week except shoulders so you wouldn't even be maximizing hypertrophy.

No redundancy from what I can see and the rep ranges are pretty good, not sure why you'd only do 1x1 for Bench unless your trying to hit a pr or something.

This is worse the the bro split

OP, change your shitty split to Full Body EOD and stop coping with these shitty splits

 

[lithium]

This is utter dogshit bro

 

[redeemthecard]

MON — PRESS / UPPER CHEST
•Incline Bench Press [3×6]
• Bench Press [1x1]
• Lateral Raises [2x8/2x12] higher weight/ lower weight
• Dragon Flags [2×10]

⸻

WED — BACK WIDTH
• Wide Pull-Ups [4×10]
• Wide Overhand Rows [3×6-8]
• Bench reverse flys [2x12]
• EZ-Bar Curls [3×6]
• Dragon Flags [2×10]

⸻

FRI — DELTS/ARMS/LEGS
• Incline Bench Press [3×8]
• Seated Lateral Raises [6×12]
• Hanging L’s [2×10]
• RDL/[OR]/Squat [1×4]

⸻

TUES / THURS
• Jump Rope — 20 min total
  (4x5min, 2 min rest)
• Dragon Flags — [2×10]
• Neck Curls — [1×10]
• Seated Neck Extensions — [1×12]

⸻



Made this plan in mind for Maximizing frame and staying lean. High intensity training obviously which is why the reps are low on the lift days.

this is the worst fucking shit ive seen "maximizing frame and satying lean"

 

[hexonoff]

MON — PRESS / UPPER CHEST
•Incline Bench Press [3×6]
• Bench Press [1x1]
• Lateral Raises [2x8/2x12] higher weight/ lower weight
• Dragon Flags [2×10]

⸻

WED — BACK WIDTH
• Wide Pull-Ups [4×10]
• Wide Overhand Rows [3×6-8]
• Bench reverse flys [2x12]
• EZ-Bar Curls [3×6]
• Dragon Flags [2×10]

⸻

FRI — DELTS/ARMS/LEGS
• Incline Bench Press [3×8]
• Seated Lateral Raises [6×12]
• Hanging L’s [2×10]
• RDL/[OR]/Squat [1×4]

⸻

TUES / THURS
• Jump Rope — 20 min total
  (4x5min, 2 min rest)
• Dragon Flags — [2×10]
• Neck Curls — [1×10]
• Seated Neck Extensions — [1×12]

⸻



Made this plan in mind for Maximizing frame and staying lean. High intensity training obviously which is why the reps are low on the lift days.

I mean it’s not the best but whatever split will make you push the hardest and progress you will make the most gains

 

[I-95]

This is utter dogshit bro

"You want me to eat your shit, I'll eat your fucking shit"

 

[I-95]

It looks like you'd only be hitting each muscle group 1x per week except shoulders so you wouldn't even be maximizing hypertrophy.

No redundancy from what I can see and the rep ranges are pretty good, not sure why you'd only do 1x1 for Bench unless your trying to hit a pr or something.

What do you recommend is better?

 

[Final Fantasy]

What do you recommend is better?

PPL/UL/FBEOD anything that requires you to hit every muscle 2x a week.

 

[vpkieddd]

What do you recommend is better?

hit ur front shoulder chest training doesn't hit it well , ur also not hitting back shoulder