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@buithanhhang I did I can no longer do shoulder and arms at the same day So I divided it into two days This is what I do now Monday/Thursday Chest/back Incline and flat bb bench press 10kg, 12.5kg, 15kg, 17.5kg, 20kg, 22.5kg, 25kg weight each side 20reps, 20reps, 15reps, 12reps...

@karinda Thanks

@karinda Thanks man I will get tested professionally to make sure I had licenoid reaction after I took alot of medicine for my fever when I couldn't digest food for a week Now I still have acne that never goes away and hair loss and random energy crashes

@jefftucker I am focused on increasing strength and build a base rn, so bulking is more important for some months, but defi very hard cutting after that Other jacked guy at my gym have this wide shoulded with wide waist type stocky body type like powerlifters, I hate that I want bround...

@jefftucker I been thinking about smuggling beef from Pakistan/Punjab border Or travelling to Bangladesh to get some protein Indian substitute of beef is water buffalo, super hard rubbery meat that need long slow cooking to actually be eatable Maybe I am trying going to kashmir Otherwise I...

@jefftucker I see Even his excercise are a bit rough Performing incline and flat bb bench press and bentover rows and t bar rows performed in the same session will eat up most of energy and will cause elbow and back pain But I guess it's important to go through these for fast muscle growth and...

@jcreigns Yes, need to lower weight and reps and ex to reach back to normal

@brianp24 Just wish I had your maturity When I think I am do less with high intensity this time, then I get insecure and start to do hit every excercise know there for each muscle group bcoz I feel it's not enough for me personaly Good luck

@rapp I do but not as much when I hoped on arnold split Also I don't feel enough with bro splits, , the pump goes away in 30min My capacity is much higher Esp at 21age, you don't fear anything

@unkabenz Thank you sir Same to you, good luck

@unkabenz I can bb bench press 22.3 kg each side 8reps 12.5kg db curl alt, 12 reps each arm Shoulder bb press 17.5kg 12-8reps Db shoulder press 20kg each hand, 12rep Deadlift 32kg each side, 12-15 Tbar row 35 kg 12-15 Bent over rows 17.5kg 15 reps Tricep pushdown almost full stack 8-12...

@unkabenz Yeah full body seems right for beginners But at 21 age, I feel like I need to hit two muscle groups at the same day with more frequency to see some gains like in arnold routine

@autocad You're right

@garwo123 Thank you for caring , I will take rest day tomorrow and reduce volume I only reason I feel like I should be doing or atleast trying this routine is too increase strength and build endurance And once I maximize strength then focus on form and cutting

@lia1234 Great program I will reduce volume but follow chest/back and arms/shoulder routine Thanks

@prestonz I need this This is fastest and best program to build muscle old school Arnold's split But now my body can't recover I need to put alot of effort to loose fat and gain muscle at the same time

@herrf No, I been doing this silently since the start of this month Just couldn't do anymore today

@vaden30 Yeah this sounds better Will do thanks

@vaden30 Yes I wanted to confirm and reviews I personally feel like I need to this much volume and frequency to see some gains I wasted quite a time before with bro splits, I wanna hit every muscle twice a week

@zoelifeme Yeah Only reason I do arnold split is bcoz I am no where near lifting as heavy as him And I need to increase strength and once I achieved a certain level, I go back to training form and balance and slowly increasing weights and reducing sets and excercise