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I think this is the closest i can do

A
Bench db press 3x6-8
Dumbbell shoulder press 3x6-10
One arm rows 3x8-12
Rg narrow lat pull down 3x8-10
Biceps ez curls 2-3x8-10
Triceps cable...

^Okay, i'll do that and see what happens. Thanks

Zyzz???? Are you f-in kidding me?? That guy died from steroid overdose. Can't believe whose advices im listening to.
I'm a girl and i just want to gain some strength and mass in my arms

^ thoughts on this upper lower?
I've done it one and half week so far. After upper days i have muscle soreness only in my back, and a bit in chest... i am worried that my arms and shoulder will...

I'll give a try to u-l next 8 weeks

Upper 1

Triceps cable ext.seated 3x8-12
Dumbbell shoulder press 3x8-10
Chest db press 3x8
One arm rows 3x8-12
Lat pull downs wide 3x8-12
Biceps ez curls...

I mixed up names- leg extensions=leg curls

Plus upper lower would neglect my arms which are already too thin, and i just dont have possibility to add am extra day for arms, i barely fit 4 days a week to my schedule.

It's not that, i was just hoping there is some other option for 4 days routine other than upper/lower.

I tried full body split and it was awful for me. I dont know if i can do upper lower because my knees get too sore after lower body training, i doubt they would stand 2 leg days a week :/

So? This is also 9 sets for entire week. Besides, last exercise (cable curls) is just pump

Why?

What training plan do you use?
I also hate when i spend too much time at gym, I feel i just hurry to get it all done and i dont pay attention to form,

can someone give opinion please? im about to start tomorrow with new program :D

Hey everybody, I've been working out for years. Lately I have mostly worked out PPL 4 times a week, but my upper body got somehow small and weak from it (especially arms and shoulders). My hormones...

Cant add photos because i domt have 50 posts 😔

Hiii,
I need an advice what to do. I train for years (only shorter breaks) but i currently have fat around belly and pretty thinny arms (it is very annoying, i have about same arms as my friends...

is it ok to squat and leg day in these? :D

I have very similar problem like guy that opened the tread... I am into exercising for 10 years, and last year I was diagnosed with bulging disc. Main pain was gone quickly, but in last few months, I...