LDAR Gymcels niggers rate my program

[cripplecel]

I do 4x a week upper lowee

1

Paused Incline dumbbell bench press 3x6-10

Pull up 4x4-8

Wide grip cable row 3x10-12

Skullcrusher 3x8-10

Dumbbell curl 3x8-12

Seated Lateral raise 3x10-15

2.

Belt squat 3x8-10

RDL 3x6-8

leg extension 3x10-12

Leg curl 3x10-12

calf raise 4x12-15

3.

Incline dumbbell bench press 3x8-12

Pull ups 4x4-8

Dumbbell row 3x8-12

Single arm Tricep pushdown 3x12

incline dumbbell curl 3x8-12

Seated lateral raise 3x12-15

4.

Pull-ups 4x4-8

Hack squat 3x8-12

RDL 3x8-10

leg press 3x8-12

calf raise 4x12-15

 

[cripplecel]

@based_meme thoughts

 

[SlippySteve89]

if you're just starting off this would probably be good, I would add another chest focused exercise such as a normal flat bench, dumbell press or a fly. Once youre getting stronger though, you might want to do a 3 day system with a chest and triceps, back and biceps, and then a leg day, followed up with a rest day.

 

[based_meme]

Looks solid, tbh. My issues are that you're missing a vertical press, have too much pull ups (this may impede recovery, but you know yourself and your body best), and you're missing the loaded carry (these are almost always going to be the farmers walks). You also don't need to do calf raises, since squatting will give your calves enough stimulation that you don't need to target it, but many people will disagree because they love their calf raises.

Personally, I train for strength, so I don't do a lot of the targeted isolation work. Keep that in mind when I make critiques.

 

[cripplecel]

if you're just starting off this would probably be good, I would add another chest focused exercise such as a normal flat bench, dumbell press or a fly. Once youre getting stronger though, you might want to do a 3 day system with a chest and triceps, back and biceps, and then a leg day, followed up with a rest day.

I’ve tried benching 3x a week but I moved to 2x and progression is fine so far. I might go back to 3x in the future though, I can’t do much else for chest as I have a home gym.

 

[cripplecel]

Looks solid, tbh. My issues are that you're missing a vertical press, have too much pull ups (this may impede recovery, but you know yourself and your body best), and you're missing the loaded carry (these are almost always going to be the farmers walks). You also don't need to do calf raises, since squatting will give your calves enough stimulation that you don't need to target it, but many people will disagree because they love their calf raises.

Personally, I train for strength, so I don't do a lot of the targeted isolation work. Keep that in mind when I make critiques.

I used to do DB shoulder press but I found incline bench hits my delts quite hard anyway. So I took it out for now.

With the pull-ups I was gonna try higher volume and see how it goes. I was doing 2x a week before.

Doing farmers walks is a good idea I can add that as something to do on “rest” days

 

[SrutalBeggs]

I want to go to the gym but I stopped because there are too many moggers. I'd like make a gym at home but shits expensive and I only have my tiny bedroom

 

[kaijicel]

id say remove pullups from the last leg day, but idk if thats an mistake you made while typing.
also you do quite alot of sets of back during your upper days already, but besides that its pretty good