Monday: Push
Machine Press 3x10-20
Incline DB Press 4x5-10
JM press 4x10-20
DB press (shoulders) 3x8-12
Machine Flyes 4x10-15
Dips 4XFailure
Tuesday: Back and biceps
JPG Lat Thing homosexual 3x10-20
Seated Row 3x10-20
Lat Pulldown 3x10-20
DB Lat Raises Shoulder 4x10-20
Spider curls 4x5-20
Hammer curls 4x8-12
Wednesday: Leg Day A Quad Focus
Abductor machine 3x8-12
Smith Machine Feet Foward Squat 3x8-10
Single Leg Press 3x8-10
Leg Extension SS sissy squat 3x12-15
Seated Calves 4x6-8
Tib raises 4x15-20
Thursday: Triceps-Focused Push, Biceps, Delts,
Smith Machine Close Grip Bench 3x10-20
Tricep Pushdown Single Drop set 4x(8 total) 10-20
Rear Delt Cable Fly 4x10-20
Preacher Curls 4x8-12
Y Raises with cables 4x10-20
DB Bicep Curls 4x5-20
Friday: Chest, Back and Shoulders
Incline Press 4x5-10
Hammer row 3x8-12
Lat pulldown 4x10-20
DB Shoulder Press 3x5-10
Chest row in incline seat SS into Shrugs AMRAP 3x8-12
Pec Flys with cables 4x10-15
Saturday: Leg Day B
High Bar Squat 3x6-10
Stiff Leg Deadlift 3x5-10
Leg press 3x6-10
Lying leg curls 4x5-15
Leg press calf 4x8-12
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>I will start working out soon
This implies you're a beginner and this is WAY too much volume. Seriously, drop all the random ass variations (JM press, smith machine feet forward squat, etc) and the redundant accessories (tib raises, sissy squat, all of the flies, etc). Better yet, find a beginner program and follow it until you reach 1/2/3/4. Reppit ppl is braindead easy to follow and you can go to the gym 6 days a week like you want.
Why do noobs think they can write up a program?
>3x10-20
>4x10-15
What the frick are these rep schemes?
>>I will start working out soon
But this isn't what he said.
I said working soon u fricking numbnuts
i dont want to fricking do squat, bench, deadlift, overhead press, or barbell row shits mega gay no thanks
Please,
post body
>squat, bench, deadlift, overhead press, or barbell row shits mega gay
you forgot weighted pullups
NGMI
Stay small and weak then, I guess. Nobody gets big skipping the big 4+1, because nobody who skips the big 4+1 is serious about lifting.
Bro stfu u old frick mf I don’t give a single frick about strength I just want to look hot when I take my shirt off u old moronic frick talking about strength. How brain dead do you have to be to believe that the only way to get big is by only using a barbell.
You are incredibly bad at trolling and at lifting.
Post body, you spiritless weakling
Spiritless weakling????? Wtf did u just say u sound like the sensei from Kunfu Panda u absolute cornball. Spiritless??? What in the actual frick is that suppose to mean
Omg I can just sense the receding headline and the mediocre beard from over here.
You guys can’t be this moronic that when someone posts something that isn’t related to a barbell you immediately think they are trolling. Are you all this brain dead???
I didn’t call you a troll
I called you small
If you weren’t small you would just post a picture of your physique and we’d all look moronic
Your vocabulary is as minuscule as your biceps.
Ooohhhh shit the nerds are having a field trip today. “Verminous” “Miniscule” “35 to post here” the nerdyness stench that comes from reading these words is painful y’all wackington fr no cap
You probably don't know this because you're a barely pubescent child, but adults don't find willful stupidity to be funny. Your insults are the shouts of an ape in a cage.
Bro shut up why u type like that????? Stop it no way in hell u talk to people like that in real life no fricking shot how insufferable do u have to be
Does it really surprise you that other people can think and speak more complicatedly than you do? Did you get mad in English class in 2nd grade when the books didn't have pictures anymore?
Yeah a little bit bth I do like comics have u read Batman the new 52???
> reading capeshit
> shiggidy diggidy
U didn’t like the new 52? You more of a fan of the classics or some of the 80s shit like Bane and the Dracula one?
Read a real book for once. You might benefit.
Im good I’ll stick to the pictures and 20 sets per muscle group daily
Cool, then you can stay weak and dumb.
Well I’m sure it’s working well for you so far which is why you needed to ask people on IST how to program. You must be really jacked. Black person
Shorter:
Cut an excercise off of every single day.
Better:
Get rid of every single meme excersise like "smith machine close grip bench" or "leg press calf raise" or "spider curls". Jesus man. Your rep ranges are fricked and your shit's all moronic. This looks like you told an AI to get you 10 sets a week for every single muscle but that you didn't want to squat, bench, deadlift, overhead press, or barbell row.
OP is either turbo advanced or turbo noob.
Ooo a 6 day split for a beginner, I'm sure you'll always be able to go to the gym 6 days a week
Read the sticky, don't buy supplements right away, wayt a bit to see if you can stick to your program
Monday:
Bench Press
Overhead Press
Tuesday:
Pull-ups
Curls
Wednesday:
Front Squats
Bulgarian Split Squats
Thursday:
Overhead press
Curls
Friday:
Bent-over rows
Bench Press
Saturday:
Deadlift
Squats
>I will start working soon
February 1st?
>JPG Lat Thing homosexual 3x10-20
I died OP what's that
trolling or underage; verminous either way. Come back when you've got your GED you unseemly rube
you have to be 35 to post here. you are reported good sir. enjoy your ban.
20+ sets per workout wondering how to make it shorter.... you are undoubtedly moronic if you don't know how to make it shorter.
but if you want to keep same amount for volume, do antagonistic supersets like what arnold did, bench to pullups and back to back so on so forth. same as arm/shoulder days, bis to tris to delts and repeat. would also mean doing doing a split XAULAUL or XUALUAL to keep it consistent. for legs just remove or cut down dumb shit like abductor machine, single leg press, calf raises and tibia raises. love the leg extensions ss sissy squat, would recommend ss jump squats
Thanks for actual giving some good advice and not being a pretentious prick