heres what i do (pretty similar) Let me know what i could change to make it better! 🙏
mon: legs/abs
tues: push
wed: pull
thurs: legs
fri: chest/back
sat: shoulders/arms
this is nice bc if i have to miss a day i will only do one leg day, or switch smth out.
note: i also do a few exercises at the end of every other workout (i alternate them) heres my odd day:
lateral flies
tricep pushdowns
bench press
Try it out for yourself!
Monday: Legs
Tuesday: Push
Wednesday: Pull
Thursday: Legs
Friday: Rest
Saturday: Upper Body
Sunday: Rest
Repeat
What workouts for each split ?
is it bad if im doing ppl? (push, pull, legs)
It won’t give you a physique like this unless you know a good pharmacist
The fitness industry is amazing👏🏾👏🏾👏🏾‼️‼️‼️
I have a doubt is back Muscle will get a recovery from the day 2 to day 4
Yes. Good split. But heavy workout needed in leg day. Bcs once per week. 👍
Day 1: Chest, shoulder, triceps
Day 2: Back, biceps
Day 3: Legs
Day 4: Chest, back
Day 5: Shoulders, arms
Abs ??
Where is abs😂
Day 8-Steroids
What about abs
1. Chest ,shoulder ,triceps
2. Back,biceps
3. Legs
4.chest, back
5.shoulder and arms
6. Core and abs
Idk man-some of us have to do leg day way more often. Where do you put abs/core?
abs left the chat
Bro gave random schedule
Handsome ❤️❤️❤️😍😍
On day 5 when working on arms do you work on bicep and tricep?
My 5 day split is ppl pp
Abs?
What about forearms/neck/abs?
for arm day what workouts does that include all of the arm muscles?
Legs get trained only once a week
So we’re only doing legs once a week??
Pretty good if you don’t mind chicken legs
Abs left the chat
Next step get roids
Shoulders only twice a week? Nah I’m good I need it at least 3 times a week max
Abs?
But there isn’t enough rest between pull and chest/back
Is it ok to train legs only 1 day per week?
heres what i do (pretty similar) Let me know what i could change to make it better! 🙏
mon: legs/abs
tues: push
wed: pull
thurs: legs
fri: chest/back
sat: shoulders/arms
this is nice bc if i have to miss a day i will only do one leg day, or switch smth out.
note: i also do a few exercises at the end of every other workout (i alternate them) heres my odd day:
lateral flies
tricep pushdowns
bench press
even day:
pull up
lat pull overs
shrugs
i mean it looks ok but at least have one rest day somewhere
And steroids !! Don’t forget the steroids
so a hybrid between push pull legs and arnold split
What headphones are they ?
What a what about core or cardio?
Why does legs get one?
Din 1: Chest, Shoulder, Triceps
1. *Barbell Bench Press* (Chest) – 4 sets of 8-12 reps
2. *Incline Dumbbell Press* (Chest) – 3 sets of 10-12 reps
3. *Cable Flyes* (Chest) – 3 sets of 12-15 reps
4. *Overhead Press* (Shoulder) – 4 sets of 8-12 reps
5. *Lateral Raises* (Shoulder) – 3 sets of 10-12 reps
6. *Tricep Pushdowns* (Triceps) – 3 sets of 10-12 reps
7. *Skull Crushers* (Triceps) – 3 sets of 8-10 reps
### Din 2: Back, Biceps
1. *Deadlifts* (Back) – 4 sets of 6-8 reps
2. *Bent Over Rows* (Back) – 4 sets of 8-12 reps
3. *Pull-Ups* (Back) – 3 sets to failure
4. *Lat Pulldowns* (Back) – 3 sets of 10-12 reps
5. *Dumbbell Bicep Curls* (Biceps) – 3 sets of 10-12 reps
6. *Hammer Curls* (Biceps) – 3 sets of 10-12 reps
### Din 3: Legs
1. *Squats* – 4 sets of 8-12 reps
2. *Leg Press* – 3 sets of 10-12 reps
3. *Lunges* – 3 sets of 10-12 reps (per leg)
4. *Leg Extensions* – 3 sets of 12-15 reps
5. *Leg Curls* – 3 sets of 10-12 reps
6. *Calf Raises* – 4 sets of 12-15 reps
### Din 4: Chest, Back
1. *Incline Bench Press* (Chest) – 4 sets of 8-12 reps
2. *Dumbbell Press* (Chest) – 3 sets of 10-12 reps
3. *Chest Dips* (Chest) – 3 sets of 10-12 reps
4. *Pull-Ups* (Back) – 4 sets to failure
5. *Barbell Rows* (Back) – 4 sets of 8-12 reps
6. *Seated Cable Rows* (Back) – 3 sets of 10-12 reps
### Din 5: Shoulders, Arms
1. *Overhead Press* (Shoulder) – 4 sets of 8-12 reps
2. *Front Raises* (Shoulder) – 3 sets of 10-12 reps
3. *Rear Delt Flyes* (Shoulder) – 3 sets of 12-15 reps
4. *Tricep Dips* (Triceps) – 3 sets of 10-12 reps
5. *Barbell Curls* (Biceps) – 4 sets of 8-12 reps
6. *Hammer Curls* (Biceps) – 3 sets of 10-12 reps
where abs?
💉💉💉💉💉
No core and stomach?
Will back recover by day 4?
great split if you want small legs
MORE LEGS!!!!
😮😮😮
What do you mean by arms, is that like bicep and triceps or what
Tank top men…
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Chest and back
Day 5
Arms
Day 6
Arms
Day 7
Goon
My workout routine:
Day 1 (Push)
Bench Press 4×6-8
Incline DP 4×6-8
Cable Cross 3×12-15
Overhead Press 4×8-10
Lateral Raises 4×12-15
Rear Delt 3×12-15
Triceps Pushdown 4×8-10
Day 2 (Pull)
Lat Pulldown 4×8-10
Barbell Row 4×8-10
Cable Row 3×12-15
Rope Pullover 3×12-15
Pull Up 1x Max
Barbell Curl 4×8-10
Dumbbell Curl 4×8-10
Day 3 (Legs)
Squat 4×8-10
Leg Press 4×8-10
Leg Curl 5×12-15
Calf Raise 4×15-20
Day 4 (Push)
Incline DP 4×6-8
Cable Cross 3×12-15
Overhead Press 4×8-10
Lateral Raises 4×12-15
Rear Delt 3×12-15
Triceps Pushdown 4×8-10
Day 5 (Pull & Legs)
Lat Pulldown 4×8-10
Cable Row 3×12-15
Romanian Deadlift 4×8-10
Dumbbell Curl 4×8-10
Leg Press 5×8-10
Calf Raise 4×15-20