I’m doing a 4-5 day Push+Leg and Pull split
(reason why i’m barely doing any leg lifts is because i injured my knee and it’s pretty much physical therapy for me)
Push + Legs
1.Db incline press
2.Cable flys
3.OHP
4.Cable Lat Raise
5.Tricep cable pushdown
6.Squats
7.Hanging Leg Raise
Pull Day
1.Weighted pull-ups
2.Chest supported t bar row
3.Lat pulldown
4.Facepulls
5.Db curl
any feedback or suggestions would be greatly appreciated
also i’m lifting for aesthetics
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dyel moment
You should switch to a four day routine:
Push
Legs
Arms
Pull
Am I being delusional or does my fizeek look like a smaller version of OP's?
https://files.catbox.moe/i6osls.png
i ain't clickin dat shieeeeeeeet, homie
It's just my upper body man. My IP is rangebanned from posting images.
Thought so. Whenever OP posts an image of himself everyday it always irked me for some reason.
>My IP is rangebanned from posting images.
What exactly did you do?
Nothing, almost all major IPs in my country are straight up banned from posting (let alone imageposting) by default until recently where admins finally allowed us to make just text posts. I used to post using a shady slow asf VPN until recently.
You have a similar frame and nipples so when you get more muscle mass you could look similar
now i’m curious what’s in the link
can someone do it for the team
holy shit those nipples kek yes anon you’re delusional
How do I nipplemaxx 🙁
1. don’t be a nonwhite
How do I switch races without rope and rerolling tho?
you don’t.
post body
My nipples look like milkduds
post body
show???? frick all yall homies i’m now self conscious of my nipples
this is a good routine if you're a homosexual
explain
>PPL
ngmi
got bum knees?
do ATG Program then
add a second push and pull day for exercise diversity
alternatively, you could do push+quads and pull+hams to split it up more
look up the last natural and follow his routine instead of roid splits
>here, follow this roidtroony’s routine instead that roidtroony’s routine
KEK
What’s the best split for natties?
tren hard anavar give up
It really depends on how often you want to lift.
how's 5 days a week?
just lift homosexual
I need a routne check too, I asked ChatGPT with a nice prompt to make me one and it gave me this (I modified it there and there). 4 times a week following a split and a FB day.
Day 1: Chest & Biceps
Bench Press (Dumbbell or Machine) - 4 sets of 8-10 reps
Incline Dumbbell Press - 4 sets of 8-10 reps
Cable Crossover - 3 sets of 10-12 reps
Chest Flyes (machine or cable) - 3 sets of 10-12 reps (added for chest)
Seated Dumbbell Curls - 3 sets of 10-12 reps (added for biceps)
Hammer Curls - 3 sets of 10-12 reps
Push-Ups (as many as you can with proper form) - 3 sets
Day 2: Back & Triceps
Pull-Ups or Lat Pulldowns - 4 sets of 8-10 reps
T-Bar Rows - 4 sets of 8-10 reps
Seated Cable Rows - 3 sets of 10-12 reps
One-Arm Dumbbell Rows - 3 sets of 10-12 reps (added for back)
Tricep Pushdowns - 3 sets of 10-12 reps (added for triceps)
Skull Crushers (use an EZ bar if gentler on your shoulder) - 3 sets of 10-12 reps
Day 3: Shoulders & Legs
Seated Dumbbell Shoulder Press - 4 sets of 8-10 reps
Lateral Raises - 3 sets of 10-12 reps
Rear Delt Flyes - 3 sets of 10-12 reps
Leg Press - 4 sets of 8-10 reps
Leg Curls - 3 sets of 10-12 reps
Calf Raises - 4 sets of 12-15 reps
Day 4: Full Body
Deadlifts - 4 sets of 5 reps (focus on form and gradually increase weight)
Pull-Ups (or assisted pull-ups if needed) - 4 sets of 8-10 reps
Push-Ups - 4 sets of 10-12 reps
Bulgarian Split Squats (dumbbell in each hand) - 3 sets of 10-12 reps per leg
Planks - 3 sets of 30-60 seconds
A:
BB Deadlift 1x5
BB BP 2x8 2x5
BW Pull-up 3xF
B:
BB Squat 2x8 2x5
BB Military Press 2x8 2x5
BB Bent-over Row 3x8
What should I add to my full body split? I'm lifting 3 days / week. I do abs + cardio on my (active) rest days.
A
dyel
Should i do more? Sets, exercises? Mainly want to build up str rn
B
AXXBXX repeat