newgenblamesjfa
Iron
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- Mar 8, 2026
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- when looking at a split the 2 most important things are frequency and recovery... so with that out of the way. the only split you should be following is fullbody 3 times a week.. here is a sample fullbody day
- 1x wide grip smith over head press. this is a stable shoulder movment that you have to hit 3 times a week if you want your shoulders to ever grow and yes it is much more imporant than a lateral raise 1x cable lateral raise (every other session or 2 times a week frequency) 1x upper back row ( rear delts and traps) 1x pec deck / flat press ( you dont need ANY other chest excersise beside this anybody telling you to include an incline press has shit shoulders because it hinders your front delt and tricep progress) 1x lat pulldown 1x incline curl (any curl you enjoy just stick with it for months and you will have big biceps) 1x tricep extension 1x cuffed reverse curl (only forearm excersise you will ever need)
- note this is extreme minimalism but as long as you are adding atleast 1 rep every 3 sessions you likely wouldnt need much more
- most important thing is keeping a rep in reserve on your upper back rows and over head presses to ensure you are fully recoverd before you hit your next session
- only do one warm up set with 80% working set weight for 5 reps for every excersise
- never attempt reps you know you will fail
- keep every thing in the 3-6 rep range
- pre workout carbs are very important atleast 1.5g/kg of bodyweight
