195cm Chad frame (150lb)

[princeof316]

bi weekly post

 

[princeof316]

waist is getting thicker from weight kill all foidd

 

[o_Owtf]

Mirin but be careful you're right on the edge of disproportionate. Imo if you can get slightly wider hips and honestly a little less slim waist it'd be perfect

 

[princeof316]

Mirin but be careful you're right on the edge of disproportionate. Imo if you can get slightly wider hips and honestly a little less slim waist it'd be perfect

thanks bhai

 

[princeof316]

jajaj

 

[princeof316]

all hail foids

 

[princeof316]

Upper 2x a week - Sunday thursday
lower 1x - tuesday

compy

 

[princeof316]

dead forum

 

[orthotropic1]

The genetics are close to ideal but your shoulders need to be a little bigger. I know it’s easier said than done at 6’5 but you know what I mean

 

[princeof316]

The genetics are close to ideal but your shoulders need to be a little bigger. I know it’s easier said than done at 6’5 but you know what I mean

yea i think im overworking them rn

 

[princeof316]

yea i think im overworking them rn

supine press 230lbs 1 set - 6 or 7 reps on close grip, then 210lbs on wide grip for 2 sets of 7

shoulder press - preferably standing if not benches open then i set up on the smith machine put the bench around 70 degrees, when standing i do 90-95lbs for 3 sets of 6, if sitting i do 80-8lbs for 3 sets of 6.

shoulder flys w dumbbells 20lbs 2 sets till failure

dumbbell isolated lateral raises till failure 1 set using 12lbs.

lat pull down 2 sets of wide grip at 160 lbs, one set of close grip at 180lbs

row pulley machine at 140lbs for 2 sets till failure

rear delt cable flys till failure two sets 5lbs

two sets incline chest 140-150lbs 6-7 reps

10lb weighted dips 2 sets till failure

bicep curl and preacher curls to end off workout.

 

[taylorhillfanatic]

Mirin BRAH

 

[princeof316]

Mirin BRAH

thank

 

[orthotropic1]

supine press 230lbs 1 set - 6 or 7 reps on close grip, then 210lbs on wide grip for 2 sets of 7

shoulder press - preferably standing if not benches open then i set up on the smith machine put the bench around 70 degrees, when standing i do 90-95lbs for 3 sets of 6, if sitting i do 80-8lbs for 3 sets of 6.

shoulder flys w dumbbells 20lbs 2 sets till failure

dumbbell isolated lateral raises till failure 1 set using 12lbs.

lat pull down 2 sets of wide grip at 160 lbs, one set of close grip at 180lbs

row pulley machine at 140lbs for 2 sets till failure

rear delt cable flys till failure two sets 5lbs

two sets incline chest 140-150lbs 6-7 reps

10lb weighted dips 2 sets till failure

bicep curl and preacher curls to end off workout.

Yeah you’re definitely over working them, you don’t need more than 4 sets for them in a session imo

 

[princeof316]

Yeah you’re definitely over working them, you don’t need more than 4 sets for them in a session imo

ill update my circuit n see in 2 months