The best split for gymcels

[ey88]

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 range

 

[KaisenMaxxer]

This and cardio (and/or superset antagonists) and it's perfect.
To failure (or RPE > 9 ) too