5'10, skinny, Ethnicell, workout routine.

[Mark Antony]

This is goal physique with some fat cut off. I've been doing this for like 2 months and have noticed some improvements.

DAY 1 – Upper Push (Chest, Shoulders, Triceps)​

Machine Chest Press – 4×10–12
25–45 lb

Incline Dumbbell Press – 3×10
10–20 lb dumbbells

Seated Shoulder Press Machine – 3×8–10
20–40 lb

Lateral Raise Machine OR DBs – 3×12–15
Machine: 20–35 lb
DBs: 5–10 lb

CB – 3×12
20–40 lb

Ab Machine Crunch – 3×15
Light–moderate weight

---

DAY 2 – Lower Body + Abs​

Leg Press Machine – 4×10
70–120 lb (sled weight not included)

Seated Leg Curl – 3×12
30–50 lb

Leg Extension – 3×12
25–45 lb

Standing Calf Raise Machine – 4×15–20
40–70 lb

Hanging Knee Raise (Captain’s Chair) – 3×10–12

Cable Crunch – 2×15
20–35 lb

---

DAY 3 – Upper Pull (Back, Biceps)​

Lat Pulldown – 4×10–12
40–70 lb

Seated Cable Row – 3×10
40–70 lb

Face Pulls (Cable) – 3×15
20–35 lb

Dumbbell Curls – 3×10
10–20 lb

Preacher Curl Machine – 2×12
15–30 lb

Bike or Treadmill – 5–10 min moderate

---

DAY 4 – Full Body (Lean + Definition)​

Chest Fly Machine – 3×12
20–40 lb

Goblet Squat (DB) – 3×12
20–30 lb

Back Extension Machine – 3×12
Bodyweight or light plate

Cable Lateral Raises – 3×12
5–10 lb

Ab Machine Crunch – 3×15

Stairmaster or Bike – 10 min steady

 

[fraudster#1]

mirin the Lil EP physique

 

[amazigh_slayer]

legs

 

[whyamisubhuman]

View attachment 5412480
This is goal physique with some fat cut off. I've been doing this for like 2 months and have noticed some improvements.

DAY 1 – Upper Push (Chest, Shoulders, Triceps)​

Machine Chest Press – 4×10–12
25–45 lb

Incline Dumbbell Press – 3×10
10–20 lb dumbbells

Seated Shoulder Press Machine – 3×8–10
20–40 lb

Lateral Raise Machine OR DBs – 3×12–15
Machine: 20–35 lb
DBs: 5–10 lb

CB – 3×12
20–40 lb

Ab Machine Crunch – 3×15
Light–moderate weight

---

DAY 2 – Lower Body + Abs​

Leg Press Machine – 4×10
70–120 lb (sled weight not included)

Seated Leg Curl – 3×12
30–50 lb

Leg Extension – 3×12
25–45 lb

Standing Calf Raise Machine – 4×15–20
40–70 lb

Hanging Knee Raise (Captain’s Chair) – 3×10–12

Cable Crunch – 2×15
20–35 lb

---

DAY 3 – Upper Pull (Back, Biceps)​

Lat Pulldown – 4×10–12
40–70 lb

Seated Cable Row – 3×10
40–70 lb

Face Pulls (Cable) – 3×15
20–35 lb

Dumbbell Curls – 3×10
10–20 lb

Preacher Curl Machine – 2×12
15–30 lb

Bike or Treadmill – 5–10 min moderate

---

DAY 4 – Full Body (Lean + Definition)​

Chest Fly Machine – 3×12
20–40 lb

Goblet Squat (DB) – 3×12
20–30 lb

Back Extension Machine – 3×12
Bodyweight or light plate

Cable Lateral Raises – 3×12
5–10 lb

Ab Machine Crunch – 3×15

Stairmaster or Bike – 10 min steady

4 sets of 10-12

 

[roidar]

View attachment 5412480
This is goal physique with some fat cut off. I've been doing this for like 2 months and have noticed some improvements.

DAY 1 – Upper Push (Chest, Shoulders, Triceps)​

Machine Chest Press – 4×10–12
25–45 lb

Incline Dumbbell Press – 3×10
10–20 lb dumbbells

Seated Shoulder Press Machine – 3×8–10
20–40 lb

Lateral Raise Machine OR DBs – 3×12–15
Machine: 20–35 lb
DBs: 5–10 lb

CB – 3×12
20–40 lb

Ab Machine Crunch – 3×15
Light–moderate weight

---

DAY 2 – Lower Body + Abs​

Leg Press Machine – 4×10
70–120 lb (sled weight not included)

Seated Leg Curl – 3×12
30–50 lb

Leg Extension – 3×12
25–45 lb

Standing Calf Raise Machine – 4×15–20
40–70 lb

Hanging Knee Raise (Captain’s Chair) – 3×10–12

Cable Crunch – 2×15
20–35 lb

---

DAY 3 – Upper Pull (Back, Biceps)​

Lat Pulldown – 4×10–12
40–70 lb

Seated Cable Row – 3×10
40–70 lb

Face Pulls (Cable) – 3×15
20–35 lb

Dumbbell Curls – 3×10
10–20 lb

Preacher Curl Machine – 2×12
15–30 lb

Bike or Treadmill – 5–10 min moderate

---

DAY 4 – Full Body (Lean + Definition)​

Chest Fly Machine – 3×12
20–40 lb

Goblet Squat (DB) – 3×12
20–30 lb

Back Extension Machine – 3×12
Bodyweight or light plate

Cable Lateral Raises – 3×12
5–10 lb

Ab Machine Crunch – 3×15

Stairmaster or Bike – 10 min steady

just do a 5 day ppl with only 1 leg day a week and stop doing 4x12 nigga

 

[Mark Antony]

just do a 5 day ppl with only 1 leg day a week and stop doing 4x12 nigga

what's wrong with 4*12

 

[roidar]

what's wrong with 4*12

everything lmao, you dont need that many sets and reps are uninportant really just dont go above 10 reps personally, always train to failure nigga you aint toning shit with 4x12

 

[amazigh_slayer]

what's wrong with 4*12

2^6 mogs

 

[roidar]

2^6 mogs

I do 2x 5-10 failure rn, I used to do lower reps but i was chasing progress too quick and ended up egolifting quick

 

[roidar]

I do 2x 5-10 failure rn, I used to do lower reps but i was chasing progress too quick and ended up egolifting quick

typically I aim for 5-7 reps on like the easier exercises and 7-10 reps on the exercises where form is important eg lateral raises or incline bench