Serious Someone give me an upper lower split

[disrespect]

Low volume pls

 

[disrespect]

Ive been doing arnold cause its the most fun my arms have actually grown on it

Ppl was okay but my arms were lacking a lot, especially my biceps

if i dont like u/l ill try ppl + arms

 

[NewFuckingDay]

No

 

[NewFuckingDay]

Never do ppl + arms its shit frequency always do fbeod or either upper lower with no rest in between, 3x frequency is great, 4x even better

 

[Tumor]

Quit the gym

 

[Tumor]

It's useless

 

[Copemaxxed]

It's useless

cope, just on leg days hit extra biceps, i do that with shoulders cus i lack shoulders

 

[Tumor]

cope, just on leg days hit extra biceps, i do that with shoulders cus i lack shoulders

Lmao sure

 

[mxri]

High volume

 

[disrespect]

Useless ass forum

 

[NewFuckingDay]

Useless ass forum

n****r, ur question was

“someone give me an upper lower split”

Like bro, upper lower IS the split fucking dumbass

 

[disrespect]

n****r, ur question was

“someone give me an upper lower split”

Like bro, upper lower IS the split fucking dumbass

give me exercises

 

[NewFuckingDay]

give me exercises

no

 

[kazama]

Low volume pls

Upper?
Lateral raise, Smith machine bench press, fly, dorsal row of ur choice. And Kelson, I think Idk the name, Carter and Scott curl (u train ur forearms by choice, and the basics. Only 2 exercises for it) The same for posterior deltoids, 1 exercise if u want. Front deltoid is not necessary cuz bench press would already work it.
The orders r personal, the first exercise is ur target muscle.

 

[kazama]

Upper?
Lateral raise, Smith machine bench press, fly, dorsal row of ur choice. And Kelson, I think Idk the name, Carter and Scott curl (u train ur forearms by choice, and the basics. Only 2 exercises for it) The same for posterior deltoids, 1 exercise if u want. Front deltoid is not necessary cuz bench press would already work it.
The orders r personal, the first exercise is ur target muscle.

Lower
Stiff or flexor, extensor. And leg press, I think that's the name in English
Yes, u can train Tibia if u want. But do a calf exercise on the Smith machine.

 

[kazama]

arms its shit frequency

The lower the volume the higher the frequency needs to be jfl
So that doesnt make sense.

 

[NewFuckingDay]

The lower the volume the higher the frequency needs to be jfl
So that doesnt make sense.

how is arms one time a week high frequency

 

[kazama]

how is arms one time a week high frequency

Thats why its useless, u have to train every muscle at least twice a week.
After 48 hours, the atrophy process begins. Your body has no middle ground; it either hypertrophies or atrophies.

 

[NewFuckingDay]

Thats why its useless, u have to train every muscle at least twice a week.
After 48 hours, the atrophy process begins. Your body has no middle ground; it either hypertrophies or atrophies.

Well no shit