V Grip Lat Pulldown — 3 sets x 8–12
Hammer Row Machine — 2 sets x 8–12
DB Incline Press — 3 sets x 8–12 or
(bench press — 3 sets x 8–12)
Pec Deck — 2 sets x 10–15
Unilateral tricep extension — 2 sets x 10–15
Unilateral DB Curl — 2 sets x 10–15
Face Pulls — 2 sets x 10–15
Cable Lateral Raises — 2 sets x 10–15
V Grip Lat Pulldown — 3 sets x 8–12
Hammer Row Machine — 2 sets x 8–12
DB Incline Press — 3 sets x 8–12 or
(bench press — 3 sets x 8–12)
Pec Deck — 2 sets x 10–15
Unilateral tricep extension — 2 sets x 10–15
Unilateral DB Curl — 2 sets x 10–15
Face Pulls — 2 sets x 10–15
Cable Lateral Raises — 2 sets x 10–15
Can u guys tell me how u progress from doing 0 pull ups to doin at least 1
If there is something wrong.. can u pls tell me how i can fix it
Split Squat — 3x10-15
BB RDL — 2x5-9, 10-15
Lying Hamstring Curl — 3x8-12
Unilateral Leg Press — 2x8-12
Abductor Machine — 3x15-20
Rope Cable Crunch — 3x10-15
Seated Calf Raise — 3x10-15
Tell me what i can improve
Neutral Lat Pulldown 2–3 sets x 8–12
Row Machine 2–3 sets x 8–12
DB Incline Press 2–3 sets x 8–12
Pec Deck 2 sets x 10–15
DB Skull Crusher 2 sets x 10–15
DB Standing Curl 2 sets x 10–15
Face Pulls 2 sets x 15–20
Cable Lateral Raises 2–3 sets x 15–20
I recently restructured it because my other upper body day had a lot of volume.
Im also following the upper lower push pull leg split
Face Pulls — 3 sets x 10–15
Mag Grip Lat Pulldown — 2 sets x 10–15
Mag Grip Cable Row — 2 sets x 10–15
HS Upper Back Row — 2 sets x 8–12
V Bar Pulldown — 2 sets x 8–12
Bayesian Curls — 3 sets x 10–15
DB Hammer Curls — 3 sets x 8–12
Tell me how i can improve this....
I'm pretty much a sociable person and love to speak with people.Right now im super bored so pls if u wanna chat or VC let's do it. oh and also if u play Roblox we can hop on
Neutral Lat Pulldown — 3–4 sets x 8–12
Row Machine — 3–4 sets x 8–12
DB Incline Press — 3–4 sets x 8–12
Pec Deck — 3 sets x 10–15
DB Skull Crusher — 3 sets x 10–15
DB Standing Curl — 3 sets x 10–15
DB Shoulder Press — 3–4 sets x 10–12
Face Pulls — 3 sets x 15–20
Cable Lateral Raises — 3–4 sets x 15–20
I've been going to the gym for about 2 months now and I'm currently following the upper lower push pull leg split. this is my upper body routine i follow so pls feel free to help me improve it!
Neutral Lat Pulldown — 3–4 sets x 8–12
Row Machine — 3–4 sets x 8–12
DB Incline Press — 3–4 sets x 8–12
Pec Deck — 3 sets x 10–15
DB Skull Crusher — 3 sets x 10–15
DB Standing Curl — 3 sets x 10–15
DB Shoulder Press — 3–4 sets x 10–12
Face Pulls — 3 sets x 15–20
Cable Lateral Raises — 3–4 sets x 15–20
Incline Barbell Bench Press — 3 sets, 6-8 reps
Seated Cable Fly / Peck Deck — 3 sets, 10-15 reps
Assisted Pull Ups — 3 sets, 6-10 reps
High Cable / Dumbbell Lateral Raises — 3 sets, 12-15 reps
Wide Grip Lat Row — 3 sets, 8-12 reps
Cable Overhead Triceps Extension — 3 sets, 10-12 reps
Bayesian Curl / Preacher Curls — 3 sets, 8-12 reps
Wrist Curls — 3 sets, 12-15 reps
Dips — 3 sets, 8-12 reps
Face Pulls — 3 sets, 15-20 reps
I've been going to the gym for 2 months now so i decided to structure an upper body day.Pls tell me what i can improve and rate it out of 10!