what gym routine to follow?

[chudpreet]

im a skinny fat with pretty big nipples and a elevated chest kinda look moobs 183cm 80ishkg i wanna get like the lean athletic kinda physique and also fix my fucked up shrimp posture should i follow U/L and FBEOD or PPL? or what kinda routine shld i follow

 

[snoblomov]

anterior posterior split is most efficient and intuitive imo

keep a minimalist routine with heavy compounds to start. take about 6 months to lock in your diet and training in and then start taking steroids. (example beginner cycle: 400mg test, 280mg turinabol weekly)

focus on aesthetics, biggest mistake I see guys make is training upper traps and making their shoulders look narrower by optical illusion, focus on side delts instead. research how to cut out trap involvement when you spam lateral raises.

example of trap dominant vs shoulder dominant physique.

example routine:

anterior day:

3x incline bench press
3x pec deck
4x cable lat raises
3x tricep pushdowns
5x leg press / hack squat

posterior day:

4x pullups or substitute lat pulldowns
4x seated cable rows
4x archer pulls
3x bicep curls
5x leg curls

rest day

4x per week frequency
(anterior, posterior, rest. anterior, rest, posterior, rest.)

compounds: last set to failure, rest 1 RIR.
isolations: all sets to failure.
3-4 sets of 6-15 reps per exercise

 

[chudpreet]

anterior posterior split is most efficient and intuitive imo

keep a minimalist routine with heavy compounds to start. take about 6 months to lock in your diet and training in and then start taking steroids. (example beginner cycle: 400mg test, 280mg turinabol weekly)

focus on aesthetics, biggest mistake I see guys make is training upper traps and making their shoulders look narrower by optical illusion, focus on side delts instead. research how to cut out trap involvement when you spam lateral raises.

example of trap dominant vs shoulder dominant physique.
View attachment 268064
View attachment 268065

example routine:

anterior day:

3x incline bench press
3x pec deck
4x cable lat raises
3x tricep pushdowns
5x leg press / hack squat

posterior day:

4x pullups or substitute lat pulldowns
4x seated cable rows
4x archer pulls
3x bicep curls
5x leg curls

rest day

4x per week frequency
(anterior, posterior, rest. anterior, rest, posterior, rest.)

compounds: last set to failure, rest 1 RIR.
isolations: all sets to failure.
3-4 sets of 6-15 reps per exercise

this is my first time going to gym. will this be good?

 

[snoblomov]

this is my first time going to gym. will this be good?

ease into it, your body will feel like hell after the first couple times you train. you'll be sore for a week but your body will quickly adapt.

 

[Vampi]

anterior posterior split is most efficient and intuitive imo

keep a minimalist routine with heavy compounds to start. take about 6 months to lock in your diet and training in and then start taking steroids. (example beginner cycle: 400mg test, 280mg turinabol weekly)

focus on aesthetics, biggest mistake I see guys make is training upper traps and making their shoulders look narrower by optical illusion, focus on side delts instead. research how to cut out trap involvement when you spam lateral raises.

example of trap dominant vs shoulder dominant physique.
View attachment 268064
View attachment 268065

example routine:

anterior day:

3x incline bench press
3x pec deck
4x cable lat raises
3x tricep pushdowns
5x leg press / hack squat

posterior day:

4x pullups or substitute lat pulldowns
4x seated cable rows
4x archer pulls
3x bicep curls
5x leg curls

rest day

4x per week frequency
(anterior, posterior, rest. anterior, rest, posterior, rest.)

compounds: last set to failure, rest 1 RIR.
isolations: all sets to failure.
3-4 sets of 6-15 reps per exercise

First time i have seen somone do ant/post on here,

Volume too high imo but gj

 

[Hajimeippo]

Your split doesnt make much of a difference as long as you get adequate recovery and hit each muscle grouo. I use PPLRULRR
Push/Pull/Legs/Rest/Upper/Lower/Rest/Rest,
I assume you’re natural so nutrition and sleep matter more than your routine.
Make sure youre in a mild deficit (200-500 calories) and prioritise protein to 2-2.5 g per kg of bodyweight. Eat fast-digesting carbs before a workout, and keep it relativelymild throughout the rest of the day
Aim for 8-9 hours of sleep a day and drink water 2-3 L regularly, keep fats around 0.3-0.5 g per kilo of bodyweight.

Your exercise selection also isnt that significant, just choose 1-2 workouts for that muscle group that you can stay consistent to and get really strong at it.

But what i do is: pec deck and an incline press for chest, JM press and tricep pushdowns for triceps, a preacher curl and barbell reverse curl for forearms and biceps, do one lat pulldown and one close grip row and a trap bar row for back, do a lateral raise and shoulder press for shoulders, do a hanging leg raise for abs, and do leg extensions for quads, a leg curl for hamstrings, a calf raise, a hip thrust for glutes and thats it, more volume doesnt mean more growth, it just takes longer to recover from.
I do 2 sets to failure for each exercise as its what i can stick to, do more sets if you can recover from it and like doing it. Make sure you are actually hitting failure, watch some videos on tiktok for help.

Lets go, lets get jacked

 

[chudpreet]

Your split doesnt make much of a difference as long as you get adequate recovery and hit each muscle grouo. I use PPLRULRR
Push/Pull/Legs/Rest/Upper/Lower/Rest/Rest,
I assume you’re natural so nutrition and sleep matter more than your routine.
Make sure youre in a mild deficit (200-500 calories) and prioritise protein to 2-2.5 g per kg of bodyweight. Eat fast-digesting carbs before a workout, and keep it relativelymild throughout the rest of the day
Aim for 8-9 hours of sleep a day and drink water 2-3 L regularly, keep fats around 0.3-0.5 g per kilo of bodyweight.

Your exercise selection also isnt that significant, just choose 1-2 workouts for that muscle group that you can stay consistent to and get really strong at it.

But what i do is: pec deck and an incline press for chest, JM press and tricep pushdowns for triceps, a preacher curl and barbell reverse curl for forearms and biceps, do one lat pulldown and one close grip row and a trap bar row for back, do a lateral raise and shoulder press for shoulders, do a hanging leg raise for abs, and do leg extensions for quads, a leg curl for hamstrings, a calf raise, a hip thrust for glutes and thats it, more volume doesnt mean more growth, it just takes longer to recover from.
I do 2 sets to failure for each exercise as its what i can stick to, do more sets if you can recover from it and like doing it. Make sure you are actually hitting failure, watch some videos on tiktok for help.

Lets go, lets get jacked

how much protein shld i take

 

[Hajimeippo]

how much protein shld i take

I believe you said youre 80 kilos, so aim for 150-180 grams of protein