This is what I'll be doing from now on. Previously I had a secondary and primary bench day, but I more or less achived my short term goals, and to much benching taxes my elbows and shoulders.
Paused Squat*
-3x6 paused
Snatch grip RDL
-3x8 Prog.2
Meadows Row
-3 sets Beat the Books
Pistol Squat* + Weighted Decline Sit-up
DB Calf raise + EZ Upright Row*
Day 4 - Ring Dips
Weighted Ring Dips
-4 sets*
Seal Row
-4x8 Progression 2
Incline Bench Press
-4 sets*
Ring Rack Chins* + Egyptian raise
Arnold Curl + EZ French Press*
Day 6 - Primary Squat
High Bar Squat
-Zodd protocol
SLDL
-2x5, 1xamrap, % based
45deg grip Pull-up
-3 sets Beat the Books
DB Sissy Squat + Seated Calf raise
Cap'n Leg raise + Leg Curls
Whole body, every other day. A curl, press, a ballistic like snatch or clean, lunge. I dont do it every week but often i will ramp up front/squats or deadlift to a slick double or a triple. I have moronic huge lats so do chinups/rows 1x a week.
I do full body:
- some type of jumping to warm up
- 3x6-8 on heavy compound
- 3x8-10 on compound not done above (ex, if I squat 3x6 I’ll bench here) and superset abs
- 3x8-10 back exercise super set glamour muscle lift
- 3x8-12 triceps, biceps, and more glamour muscle
3 days a week and 1 long run day. I can get in and out of gym in about an hour and 15 before work so this has worked great for me.
All pause sets unless noted. A pause set is like one set to failure followed by partial rest and repping out to failure again partial rest and repping out to failure again and potentially again. Usually shooting for a certain number of reps with a weight rather than static number of sets.
A:
Split squat 3 straight sets
Incline bench
Weighted pullups
Ab work
Lat raises (slow rep)
1 pause set on everything with reps around 15 at 80% orm
B:
RDL 3 straight sets
Ring pushup
Ring row + weight
Curls
Back extensions if I feel like it
C
Barbell squat 3 straight sets
Calf raises
Flat bench
Weighted chins
Abs
D
Hamstring curl
Ring dips
Ohp
Ring pullup
Db pullover
Back extensions
Just run it Monday through Friday with whatever rotating day having two that week and cycling like that. I like the pause sets a lot i feel like they're working not better or worse than anything else but it's working and it's less time in the gym
Personally, I'm working my way through the Recommended Routine and its progressions.
It's not much, but it's gotten my weight down by a lot in the past few months, and now I'm starting to whittle through BF.
Just started this today, trying to put more emphasis on the “sweep”(big chest and shoulders with a big upper back to bring it all together).
The Legs and arms are still taken great care of.
I don’t really care about traps, I already have great genetics for them and they get indirectly worked on other lifts.
Day 2: Legs/Biceps/Triceps
* Squats(4X4,6,8,10)+Lean Beef Raises(8-10)
* Leg Curls(4X8,6,4,2)+DB Hammer Curls(10-12)
* Close Feet Leg Press(4X10,10,8,6)+French Press(8-10)
* EZ Bar Curls(5X15,12,12,10,8)
Day 3: SWEEP DAY(Shoulder/Chest focused)
* Overhead Press(4X4,6,8,10)+Close Grip Lat Pulldowns(8-10)
* DB Rows(4X8,6,4,2)+Incline Flyes(10-12)
* Cable Crossovers(4X12,12,10,8)+Behind the Neck Press(6-8)
* Standing Calve Raises(5X10)
Day 4: Legs/Biceps/Triceps
* RDL’s(4X4,6,8,10)+Decline Crunches(8-10)
* Leg Extensions(4X8,6,4,2)+Reverse Curls(10-12)
* Incline Curls(4X12,12,10,8)+Skullcrushers(6-8)
* Pushdowns(5X12,10,10,8,6)
push >dumbbell bench >hammer strength chest press >pec deck >weighted dips >v bar pushdowns >upright rows >lat/front raises superset
pull >barbell rows >weighted pullups >one arm dumbbell rows >neutral grip lat pulldowns >one arm dumbbell preacher curls >hammer curls >reverse pec deck
legs >adductor/abductor superset >hack squat >leg press >leg extensions >stiff legged deadlift >leg curls
sunday to friday, and i do abs on one day and forearms on the next
why does our opinion on it matter? >are you doing the lifts you like >do you feel like youre recovering properly >have you standardised your form >is the weight consistently progressing
if the answer to all 4 of these is yes, then its a good routine regardless of whatever there is in the screenshot
Well, I wouldn't exactly stop doing it if I got showered with negative opinions, just curious if I'm missing a muscle group or something and maybe experienced guys could chime in
But yeah, my progress after being sedentary for a decade is slower compared to most, but I guess the answer is indeed yes to all 4
I threw max optimization out of the window when I decided to do three different squat variations instead of focusing on the be-all and end-all Back Squat, it looked like it'd be less boring this way
OHP 3 x 5-8
Lat Pulldown 3 x 10-15
Squat 3 x 5-8
Romanian Deadlift 3 x 10-15
Dumbbell Bench Press 2 x 5-8
Incline Curl 2 x 10-15
Triceps Pressdown 2 x 10-15
ULxULAx.
I also train core everyday I train, as it is a weak point of mine. I do 3 sets of deadbugs with 1 timed plank/side plank set.
Upper: >Pull ups x Dumbbell OHP superset >Inverted Rows x Push ups superset
I add or remove weight to where I can do 10-12 reps in each set, getting to around 1 RIR. Sometimes I replace the push ups with dumbbell bench press and the rows with dumbbell rows or resistance band rows. >1 set of an external rotation exercise before each set/superset (I have existing impingement issues).
Lower: >10 minutes of backward sledding to warm up, followed by slow tempo deep squats with a band around my knees to wake up my glutes. >Goblet squats on first leg day, walking lunges on second leg day. 3 sets basically to failure, although it can be hard to tell if it's true failure at 40+ reps. >RDLs >Hamstring curls >Single leg standing calf raises >Single leg seated calf raises >Tibialis raises
Arms: >Resistance band bicep curl x Resistance band tricep extension superset >Dumbbell bicep curl x Dumbbell tricep extension superset >Wrist roller >Forearm pronation x Forearm supination superset. arm wrestler style >One arm hang from pull up bar
PPL is really good to harmonize your physique if you're either a SS T-rex or someone like me who trained legs his whole life but never did arms (I do working sets of 10 leg extensions at 100kg, but can't bench 1pl for 1RM)
My beginner routine:
1: Chest fly, chest press, shoulder press, delt raise (all 4x12)
2: Bicep curl, lat pulldown, bent over rows
3: 70 sit ups, 2 sets of russian twists to failure
Walk 3 miles every day
Nothing special but this got me to 220kg DL, 180kg squat and 130kg bench. You go up till close to failure singles on the main lift part and then drop down and do 5x5 at whatever weights feels heavy enough to do 5 reps at.
I rotate these 4 days but only doing 3 workouts a week, and I just try to add weight or reps or both depending on the exercise and I always warm up for several sets before the AMRAP sets with bands and plyometrics to get all my joints warm, so it’s more like 3-5 sets
Upper (Horizontal and Arms)
BB Bench 1xAMRAP
BB Row 1xAMRAP
DB Overhead Tricep Ext 4x15
DB Supinating Curl 4x12
Lower (Quad focus)
BB Squat 1xAMRAP
BB Lunge 2x15 each leg
Toe to bar 3xAMRAP
Upper (Vertical and Shoulders)
BB Overhead Press 4xAMRAP
Weighted Pullup 3xAMRAP
Lateral Raise 2x20
Rear Delt Fly 2x20
I started working out in last september but took a 2 month break since ny and only now returned
Monday:
2x12 leg extension / curl
Squat 4x8 ( goblin squat works too )
Bench Press 4x8
Dumbbell Row 3x12
Cable Lateral Raise 4x15
Face Pull 4x15
Triceps Pushdown 3x15
Barbell Curl 410
Tuesday:
Pull up 4x5/Lat Pulldown 4x12
Dumbbell overhead press 3x12
Hammer Curl 3x10
Machine Reverse Fly 4x15
Lateral Raise 4x10
Overhead Triceps extension 4x12
Barbell/Trap Bar Shrug 4x10
Hollow Body Hold 3x60 sec
Wednesday: Rest
Thursday:
Goblet Squat 4x12
Chin up 3x AMRAP ( if cant do chin up do bent over barbell / dumbell row )
Incline dumbbell bench 3x12
Dumbbell curl 4x15
Overhead Press 3x8
Wrist Curl 2x12
Deadlift hold 4x30 sec
Friday Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
I’m a heterosexual biological male so I don’t have dedicated leg day as homosexuals tend to have, neither do I exclusive leg exercises. I do light cardio.
7 Days a week of either squats or zercher deadlifts, some kind of press or chin ups
Similar to this, but also with snatch/clean and jerk.
i prefer to jerk, then clean, 7 days a week. usually at night
It feels way better when you hold it in for a few days
This is what I'll be doing from now on. Previously I had a secondary and primary bench day, but I more or less achived my short term goals, and to much benching taxes my elbows and shoulders.
Day 1 - OHP
OHP
-4 sets*
Wide grip Pull-up
-4 sets*
Weighted Push-up
-4 sets*
DB flye + Face-pull
EZ Strict Curl + Rope Push-down
Day 2 - Secondary Squat
Paused Squat*
-3x6 paused
Snatch grip RDL
-3x8 Prog.2
Meadows Row
-3 sets Beat the Books
Pistol Squat* + Weighted Decline Sit-up
DB Calf raise + EZ Upright Row*
Day 4 - Ring Dips
Weighted Ring Dips
-4 sets*
Seal Row
-4x8 Progression 2
Incline Bench Press
-4 sets*
Ring Rack Chins* + Egyptian raise
Arnold Curl + EZ French Press*
Day 6 - Primary Squat
High Bar Squat
-Zodd protocol
SLDL
-2x5, 1xamrap, % based
45deg grip Pull-up
-3 sets Beat the Books
DB Sissy Squat + Seated Calf raise
Cap'n Leg raise + Leg Curls
Every day is whatever muscle in my body isn’t sore day.
Whole body, every other day. A curl, press, a ballistic like snatch or clean, lunge. I dont do it every week but often i will ramp up front/squats or deadlift to a slick double or a triple. I have moronic huge lats so do chinups/rows 1x a week.
I do full body:
- some type of jumping to warm up
- 3x6-8 on heavy compound
- 3x8-10 on compound not done above (ex, if I squat 3x6 I’ll bench here) and superset abs
- 3x8-10 back exercise super set glamour muscle lift
- 3x8-12 triceps, biceps, and more glamour muscle
3 days a week and 1 long run day. I can get in and out of gym in about an hour and 15 before work so this has worked great for me.
Dogshit routine
PPLPP
I literally just max my deadlift 5-6 times a week and go home. I hate women so much
All pause sets unless noted. A pause set is like one set to failure followed by partial rest and repping out to failure again partial rest and repping out to failure again and potentially again. Usually shooting for a certain number of reps with a weight rather than static number of sets.
A:
Split squat 3 straight sets
Incline bench
Weighted pullups
Ab work
Lat raises (slow rep)
1 pause set on everything with reps around 15 at 80% orm
B:
RDL 3 straight sets
Ring pushup
Ring row + weight
Curls
Back extensions if I feel like it
C
Barbell squat 3 straight sets
Calf raises
Flat bench
Weighted chins
Abs
D
Hamstring curl
Ring dips
Ohp
Ring pullup
Db pullover
Back extensions
Just run it Monday through Friday with whatever rotating day having two that week and cycling like that. I like the pause sets a lot i feel like they're working not better or worse than anything else but it's working and it's less time in the gym
Monday
>push ups
>curls
Sets till failure
Tuesday
>squats
>reverse hyper
>hip thrusts
>accessories/abs
Wednesday
>overhead press
>front/side raises
>rows
>shrugs
Thursday
>skull crushers
>close grip
>abs
30-45 min cardio on most of those days.
Any feed back?
Personally, I'm working my way through the Recommended Routine and its progressions.
It's not much, but it's gotten my weight down by a lot in the past few months, and now I'm starting to whittle through BF.
Just started this today, trying to put more emphasis on the “sweep”(big chest and shoulders with a big upper back to bring it all together).
The Legs and arms are still taken great care of.
I don’t really care about traps, I already have great genetics for them and they get indirectly worked on other lifts.
Here’s the first variation of the routine.
Day 1: SWEEP DAY(Back/Shoulder Focused)
* Flat Benchpress(4X4,6,8,10)+Weighted Pull-Ups(8-10)
* Sitting DB Press(4X8,6,4,2)+Face-Pulls(10-12)
* Cable Rows(4X12,12,10,8)+DB Lateral Raises(12)
* Sitting Calve Raises(5X12)
Day 2: Legs/Biceps/Triceps
* Squats(4X4,6,8,10)+Lean Beef Raises(8-10)
* Leg Curls(4X8,6,4,2)+DB Hammer Curls(10-12)
* Close Feet Leg Press(4X10,10,8,6)+French Press(8-10)
* EZ Bar Curls(5X15,12,12,10,8)
Day 3: SWEEP DAY(Shoulder/Chest focused)
* Overhead Press(4X4,6,8,10)+Close Grip Lat Pulldowns(8-10)
* DB Rows(4X8,6,4,2)+Incline Flyes(10-12)
* Cable Crossovers(4X12,12,10,8)+Behind the Neck Press(6-8)
* Standing Calve Raises(5X10)
Day 4: Legs/Biceps/Triceps
* RDL’s(4X4,6,8,10)+Decline Crunches(8-10)
* Leg Extensions(4X8,6,4,2)+Reverse Curls(10-12)
* Incline Curls(4X12,12,10,8)+Skullcrushers(6-8)
* Pushdowns(5X12,10,10,8,6)
Day 5: SWEEP DAY(Back/Chest focused)
* Weighted Chin-Ups(4X4,6,8,12+)+Incline Benchpress(6-8)
* Flat Machine Press(4X8,6,4,2)+Rear Delt Flyes(10-12)
* Barbell Rows(4X12,12,10,8)+Cable Lateral Raises(10-12)
* Sitting Calve Raises(5X12)
push
>dumbbell bench
>hammer strength chest press
>pec deck
>weighted dips
>v bar pushdowns
>upright rows
>lat/front raises superset
pull
>barbell rows
>weighted pullups
>one arm dumbbell rows
>neutral grip lat pulldowns
>one arm dumbbell preacher curls
>hammer curls
>reverse pec deck
legs
>adductor/abductor superset
>hack squat
>leg press
>leg extensions
>stiff legged deadlift
>leg curls
sunday to friday, and i do abs on one day and forearms on the next
What do we think of my newbie routine
Three weeks in
why does our opinion on it matter?
>are you doing the lifts you like
>do you feel like youre recovering properly
>have you standardised your form
>is the weight consistently progressing
if the answer to all 4 of these is yes, then its a good routine regardless of whatever there is in the screenshot
Well, I wouldn't exactly stop doing it if I got showered with negative opinions, just curious if I'm missing a muscle group or something and maybe experienced guys could chime in
But yeah, my progress after being sedentary for a decade is slower compared to most, but I guess the answer is indeed yes to all 4
I threw max optimization out of the window when I decided to do three different squat variations instead of focusing on the be-all and end-all Back Squat, it looked like it'd be less boring this way
If anything, I’d say try to alternate Chin-Ups with bent over rows, the gains are amazing when you get gud at both.
generic beginner routine
>strength-based routine
>with cardio 6 times a week
this picture makes the powertard have a heart attack
Three days a week
OHP 3 x 5-8
Lat Pulldown 3 x 10-15
Squat 3 x 5-8
Romanian Deadlift 3 x 10-15
Dumbbell Bench Press 2 x 5-8
Incline Curl 2 x 10-15
Triceps Pressdown 2 x 10-15
Week: A1 - B1 - C - A2 - B2 - C - X, Also, 2 times per week of Padel (sport) training, 60 min sessions.
A1
Barbell Back Squat - Warmup + 3x8
Barbell Bench Press - Warmup + 3x8
Wide Pulldowns - 3x8
Preacher Curls - 3x10
Leg Extensions - 3x10
Stand&Seated Calf Raises - 2x10+2x10
B1
Barbell Overhead Press - Warmup + 3x8
Conventional Deadlift - Warmup + 1x5
Barbell Bent Over Rows - 3x8
Unilateral French Press - 3x10
Cable Lateral Raises - 3x10
Rope Triceps Extensions - 3x10
C
Indoor Bike 30 min @ 120-140bpm
Leg Raises 3x10
Heel Touches 3x10
Plank 60s+
Mobility Work for Squat & Shoulders
A2
Barbell Back Squat - Warmup + 3x8
Barbell Bench Press - Warmup + 3x8
Wide Pulldowns - 3x8
Dumbell Hammer Curls - 3x10
Romenian Deadlifts - 3x8
Wirst Curls&Extensions - 2x10+2x10
B2
Barbell Overhead Press - Warmup + 3x8
Conventional Deadlift - Warmup + 1x5
Incline Barbell Bench Press - 3x8
Unilateral French Press - 3x10
Cable Lateral Raises - 3x10
Face Pulls - 3x10
i do whatever muscle group is not sore/repeated from last session. when you have any form of memory you dont need to write everything down
Modified ongoing list to keep partial track. sometimes I go off base or add stuff depending
6 days per week, 5-way split
Still getting my gains back from years ago so idk how good this is
1
Squat 4 sets of fahve
RDLs 4 sets of 5-10
Ab-wheel rollout 4 sets
2
Bench fahve sets of fahve
Weighted dips fahve sets of 8-10
EZ bar skullcrushers 4 sets of 8-12
3
Diddlies 4 sets of fahve
Pullups fahve sets to near-failure
Rows 3 sets of 8-10
4
The Press fahve sets of fahve + 1 amrap at 75%
Lateral raises 3 sets of 8-12
Ab-wheel rollout 4 sets
5
Barbell or db curls fahve sets of 10
Hammer curls 3 sets of 8-12
Wrist curls 3 sets of 15
once a week, Saturday or Sunday:
>squat 5 sets
>bench 10 sets
>lat pulldown 4 sets
>triceps pushdown 6 sets
>biceps curl 3 sets
>facepull 3 sets
>hamstring curl 2 sets
>decline situp 2 sets
This really is what I'm doing now. But I'm starting SS in a few weeks.
W*man
ULxULAx.
I also train core everyday I train, as it is a weak point of mine. I do 3 sets of deadbugs with 1 timed plank/side plank set.
Upper:
>Pull ups x Dumbbell OHP superset
>Inverted Rows x Push ups superset
I add or remove weight to where I can do 10-12 reps in each set, getting to around 1 RIR. Sometimes I replace the push ups with dumbbell bench press and the rows with dumbbell rows or resistance band rows.
>1 set of an external rotation exercise before each set/superset (I have existing impingement issues).
Lower:
>10 minutes of backward sledding to warm up, followed by slow tempo deep squats with a band around my knees to wake up my glutes.
>Goblet squats on first leg day, walking lunges on second leg day. 3 sets basically to failure, although it can be hard to tell if it's true failure at 40+ reps.
>RDLs
>Hamstring curls
>Single leg standing calf raises
>Single leg seated calf raises
>Tibialis raises
Arms:
>Resistance band bicep curl x Resistance band tricep extension superset
>Dumbbell bicep curl x Dumbbell tricep extension superset
>Wrist roller
>Forearm pronation x Forearm supination superset. arm wrestler style
>One arm hang from pull up bar
heres mine
PPL is really good to harmonize your physique if you're either a SS T-rex or someone like me who trained legs his whole life but never did arms (I do working sets of 10 leg extensions at 100kg, but can't bench 1pl for 1RM)
My beginner routine:
1: Chest fly, chest press, shoulder press, delt raise (all 4x12)
2: Bicep curl, lat pulldown, bent over rows
3: 70 sit ups, 2 sets of russian twists to failure
Walk 3 miles every day
Nothing special but this got me to 220kg DL, 180kg squat and 130kg bench. You go up till close to failure singles on the main lift part and then drop down and do 5x5 at whatever weights feels heavy enough to do 5 reps at.
ABCDxxxABCDxxx
1x6-8 OHP
1x6-8 Tapbar squats (deficit) / deadlifts
1x6-8 Bench/incline
1x6-8 rows/lat pulldowns/pull up
twice a week. it is to minimize stress and aging while maintaining a adequate physique.
Monday (Lower)
Back Squat 3x3-5
BB Walking Lunge 3x8-10 per leg
Romanian Deadlift 3x8-12
Weighted Pull Up 3x8-10
Cable External Rotations 3×15-20
Tuesday (Upper)
Bench Press 3x4-6
BB Row 3x6-8
Weighted Dip 2x8-10
Face Pull 3x12-20
Tibia Raises 3×20-25
Thursday (Lower)
Deadlift 3x1-5
Front Squat 3x5-8
DB Split Squat + Goblet Squat Superset 3x15 each
Weighted Pull Up 3x8-10
Cable External Rotations 3×15-20
Friday (Upper)
Standing Overhead Press 3x4-6
DB Row 3x8-10
Weighted Push Up 2x12-20
Back Extension 3×15-20
Tibia Raises 3x20-25
DB Farmer Carry 3x100m
Ruck on Saturday
When it’s time to switch it up I’m thinking of going for a Bro Split for fun.
I rotate these 4 days but only doing 3 workouts a week, and I just try to add weight or reps or both depending on the exercise and I always warm up for several sets before the AMRAP sets with bands and plyometrics to get all my joints warm, so it’s more like 3-5 sets
Upper (Horizontal and Arms)
BB Bench 1xAMRAP
BB Row 1xAMRAP
DB Overhead Tricep Ext 4x15
DB Supinating Curl 4x12
Lower (Quad focus)
BB Squat 1xAMRAP
BB Lunge 2x15 each leg
Toe to bar 3xAMRAP
Upper (Vertical and Shoulders)
BB Overhead Press 4xAMRAP
Weighted Pullup 3xAMRAP
Lateral Raise 2x20
Rear Delt Fly 2x20
Full Body
Deadlift 1xAMRAP
Incline Bench 4xAMRAP
here's mine
I started working out in last september but took a 2 month break since ny and only now returned
Monday:
2x12 leg extension / curl
Squat 4x8 ( goblin squat works too )
Bench Press 4x8
Dumbbell Row 3x12
Cable Lateral Raise 4x15
Face Pull 4x15
Triceps Pushdown 3x15
Barbell Curl 410
Tuesday:
Pull up 4x5/Lat Pulldown 4x12
Dumbbell overhead press 3x12
Hammer Curl 3x10
Machine Reverse Fly 4x15
Lateral Raise 4x10
Overhead Triceps extension 4x12
Barbell/Trap Bar Shrug 4x10
Hollow Body Hold 3x60 sec
Wednesday: Rest
Thursday:
Goblet Squat 4x12
Chin up 3x AMRAP ( if cant do chin up do bent over barbell / dumbell row )
Incline dumbbell bench 3x12
Dumbbell curl 4x15
Overhead Press 3x8
Wrist Curl 2x12
Deadlift hold 4x30 sec
Friday:
Barbell Row 4x8
Close Grip Bench Press 3x12
Lateral Raise 4x12
Cable Reverse Fly 4x15
Dumbbell Curl 3x10
Dumbbell Shrug 4x15
Hanging Knee Raise 3xAMRAP
Saturday & Sunday : Rest
Sporadic
not a single good routine in whole thread, you gays are absolutely reddit tier. Hopefully this thread is satire for your own good
post your routine dickhead
Monday
- Overhead Press 531
- Overhead press 5 sets x 10 reps (pick a weight)
- Chins 50 reps, Curls 50 reps
Wednesday
- Deadlift 531
- Deadlift 5 sets x 10 reps
- Dips 50 reps, Facepulls/Band pull aparts 100 reps
Friday
- Bench Press 531
- Bench press 5 sets x 10 reps
- Pullups 50 reps, Curls 50 reps
Monday
- Squat 531
- Squat 5 sets x 10 reps
- Dips 50 reps, Facepulls/Band pull aparts 100 reps
Then also the following ln running days
Tuesday/Thursday/Saturday
Running/cycling 30-60 min
Single leg work:
Tibia Raises/Calf Raises
Lunge forward over knee/Nordic curls
Neck:
Mobility drills
Neck curl front/back/side 25 reps each
McGill 3 every day before training, no days off
Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Friday Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
I’m a heterosexual biological male so I don’t have dedicated leg day as homosexuals tend to have, neither do I exclusive leg exercises. I do light cardio.
day 1
incline dumbell
cable flyes
machine chest press
machine rows
pulldowns
lateral raises
day2
Squats
leg extensions
leg curls
calf raises
tricep dips
rest day
day3
pulldowns
cable rows
face pulls
incline dumbell press
flar dumbell press
rest day
day4
squats
leg curls
dumbell curls
dumbell shrugs
calf raises