whats ur gymcel split

[alurmo]

mine is personally a modified upper lower + a arm day

 

[Deleted member 89120]

DAY 1:
CHEST, SHOULDERS
DAY 2:
BACK, ARMS
DAY 3:
LEGS (QUAD FOCUSED)
DAY 4:
SHOULDERS & ARMS

 

[MoggerM]

mine is personally a modified upper lower + a arm day

I Do a u/l ideal split since it has been proved to get you the most gains, Im getting gains while cutting.

 

[Jonas2k7]

mine is personally a modified upper lower + a arm day

Push

• Flat bench press on smith machine (stability)
• high (35 degrees) bench press smitch machine
• Butterfly
• lat raises
• lat raises on machine
• triceps pushdowns
• neck curls
• chin tucks

Pull

• lat pulldown wide
• lat pullovers
• rowing machine wide
• lat pulldown narrow
• reverse cable flys
• preacher curls
• biceps curls
• forearm curls
• dead hang

Legs

• hacksquat
• leg extensions
• leg curls
• adductors and abductors
• calve raises
• leg raises
• obliques
• hyper extensions
• jogging (want to implement this to finish leg day)

 

[autistic_tendencies]

Full body everyday
Hahaha

 

[Jonas2k7]

Push

• Flat bench press on smith machine (stability)
• high (35 degrees) bench press smitch machine
• Butterfly
• lat raises
• lat raises on machine
• triceps pushdowns
• neck curls
• chin tucks

Pull

• lat pulldown wide
• lat pullovers
• rowing machine wide
• lat pulldown narrow
• reverse cable flys
• preacher curls
• biceps curls
• forearm curls
• dead hang

Legs

• hacksquat
• leg extensions
• leg curls
• adductors and abductors
• calve raises
• leg raises
• obliques
• hyper extensions
• jogging (want to implement this to finish leg day)

@moreplatesmoreweigh what do you think bro

 

[moreplatesmoreweigh]

@moreplatesmoreweigh what do you think bro

Ur rear delts:

But good split overall

 

[flippasav]

Monday: Back + Biceps
Tuesday: Chest, shoulders and triceps
Wednesday: Legs
Thursday: Back and biceps
Friday: Chest, shoulders and triceps

 

[vernier]

Day 1 goon
Day 2 goon
Day 3 goon
Day 4 rest
Day 5 goon
Day 6 goon
Day 7 rest

 

[ThraxxGlo]

Day 1 goon
Day 2 goon
Day 2 goon
Day 4 rest
Day 5 goon
Day 6 goon
Day 7 rest

mirin

 

[Jonas2k7]

Ur rear delts:

But good split overall

I think they get trained sufficiently during all the other back exercises tho

I thought one isolation exercise was enough

 

[KaisenMaxxer]

Fullbody 3-4x a week + cardio session on rest day sometimes

 

[moreplatesmoreweigh]

I think they get trained sufficiently during all the other back exercises tho

I thought one isolation exercise was enough

Try doing some face pulls bhai

 

[alurmo]

Ur rear delts:

But good split overall

rear delts get enough stimulis on diff exercises

front delts and rear both get enough stimulus from diff exercises, lateral delts are really the only ones which need isolation imo

 

[Heatmiser]

mine is personally a modified upper lower + a arm day

same but when you doin high volume in upper days it becomes like hell

 

[Heatmiser]

Push

• Flat bench press on smith machine (stability)
• high (35 degrees) bench press smitch machine
• Butterfly
• lat raises
• lat raises on machine
• triceps pushdowns
• neck curls
• chin tucks

Pull

• lat pulldown wide
• lat pullovers
• rowing machine wide
• lat pulldown narrow
• reverse cable flys
• preacher curls
• biceps curls
• forearm curls
• dead hang

Legs

• hacksquat
• leg extensions
• leg curls
• adductors and abductors
• calve raises
• leg raises
• obliques
• hyper extensions
• jogging (want to implement this to finish leg day)

too much volume its useless

 

[20/04/2008]

Fullbody 3-4x per week with only compound movement
Nucleus overload on traps shoulders neck abs foreams

mine is personally a modified upper lower + a arm day

 

[alurmo]

Fullbody 3-4x per week with only compound movement
Nucleus overload on traps shoulders neck abs foreams

nucleus overload on 5 muscles bro, thats a little too much brah

I just nucleus overload my neck, and if not my neck my forearms

 

[Jonas2k7]

too much volume its useless

Explain? During my cut the volume was to much (I did less exercises for like my chest which would have no energy even after basic bench press)

but during bulk now it works good

 

[sub5outsider]

i dont go to the gym chins push ups squats lunges

 

[Heatmiser]

Explain? During my cut the volume was to much (I did less exercises for like my chest which would have no energy even after basic bench press)

but during bulk now it works good

after the first couple exercies if u are getting exhausted quickly when you try to failure its means unnecessary high volume if you are not exhausted quickly its oky

 

[mrmogger2882]

Day 1:Chest+tris+front delt(strength day)
Day 2:Back+bis+rear delt(strength day)
Day 3:legs+lateral delt(strength day quad focused)
Day 4: Rest
Day 5:Upper+front delt+rear delt (hypertrophy)
Day 6:Lower+lateral delts (hypertrophy hamstring focused)
Day 7: Rest