D
Deleted member 83483
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This is going to be my highest effort post with a lot of detail I’m going to go over all of my workout splits I have done in the past year and tell you the best for each type of person
My full body split
Full body 1
Legpress 3x7
Bench 3x7-10
Lat-pulldown 3x9
Tricep extension 4x9-12
Calf raises 3x of idk
Full body 2
Deadlift 3x3
Close grip bench 3x8
Barbell row 3x5
Split squat 5x7
Dips 3x8
Hammer curl 3x10
Abs
Full body 3
Squat 4x5
Ohp 3x5
Hip thrust
Cable flys
Cable last raises
8/10 the one I’m doing atm it’s solid only do this split if you are a beginner or have sports work or a lot of studying to do
My muscle group split
Chest and triceps
Bench 3x5
Incline dumbbell press 3x9
Dips 3x5-10
Cable flys
Tricep extension
Back and biceps
Lat pull-down 3x8-10
Seated cable row 3x9
Barbell row 3x7
Seated face pull 3xidk
Barbell curl 3x12
Shoulders and arms
Ohp 3x5
Tricep straight bar push down 3x9
Dumbbell seated shoulder press 3x@
Dips 3x8
5/10 pretty mid but fun
PPL
I’m not going to put this one in tbh it’s shit
There you guys go all of my splits probably a pointless thread but oh well
Link to high iq threads yous should read
looksmax.org
looksmax.org
This thread is really for the clueless people
Tags
@ey88 @ryuken @StarvedEpi @Gengar @not__cel @sportsmogger @Gaygymmaxx @Underdog9494 @Orc @itzyaboyJJ
My full body split
Full body 1
Legpress 3x7
Bench 3x7-10
Lat-pulldown 3x9
Tricep extension 4x9-12
Calf raises 3x of idk
Full body 2
Deadlift 3x3
Close grip bench 3x8
Barbell row 3x5
Split squat 5x7
Dips 3x8
Hammer curl 3x10
Abs
Full body 3
Squat 4x5
Ohp 3x5
Hip thrust
Cable flys
Cable last raises
8/10 the one I’m doing atm it’s solid only do this split if you are a beginner or have sports work or a lot of studying to do
My muscle group split
Chest and triceps
Bench 3x5
Incline dumbbell press 3x9
Dips 3x5-10
Cable flys
Tricep extension
Back and biceps
Lat pull-down 3x8-10
Seated cable row 3x9
Barbell row 3x7
Seated face pull 3xidk
Barbell curl 3x12
Shoulders and arms
Ohp 3x5
Tricep straight bar push down 3x9
Dumbbell seated shoulder press 3x@
Dips 3x8
5/10 pretty mid but fun
PPL
I’m not going to put this one in tbh it’s shit
There you guys go all of my splits probably a pointless thread but oh well
Link to high iq threads yous should read
The best split for gymcels
Full body 3x a week 1 set for each muscle group Have 3 different exercise rotations for variety An example: 1 set chest press 1 set shoulder press 1 set row 1 set pulldown 1 set tricep pushdown 1 set bicep curls 1 set squats 1 set hamstring curls 1 set calves Everything done in the 4-8 rep...
looksmax.org
Why full body is the best split, and how to program it
Things to know before reading: Muscles start going into atrophy after only 48 hours of training. Your first set for a muscle group provides by far the biggest stimulus towards muscle growth. In fact you would need 6 more sets after just to produce the same amount of stimulus as that first...
looksmax.org
This thread is really for the clueless people
Tags
@ey88 @ryuken @StarvedEpi @Gengar @not__cel @sportsmogger @Gaygymmaxx @Underdog9494 @Orc @itzyaboyJJ
