iblamehieghttt
Iron
- Joined
- Aug 10, 2026
- Posts
- 17
- Reputation
- 5
I'm trying to go for a nice physique were I train delts and shoulders to have a nice v shape and ofc biceps because the girls love it that's why i got triceps often idk if this split I'm doing is the best it's been working great for me but I need advice for when to add things like fore arm exercises so also bigger forearms
Day 1 — Push (Upper Chest + Delts focus)
Bench Press – 3×5–6
Seated chest press 3×6-8
Pec deck 3x6-8
Shoulder Press – 2×6-8
Skull Crushers – 2×8–10
Tricep pushdown – 2x10–12
30 mins stair master
Day 2 — Pull (Lat Width + Biceps)
Lat Pulldown – 3x12-15
PPull Ups – 3×6–10
Cable row – 2x8-12
Deadhang 1x1 min
DB Curl – 2x12
Incline Curl – 2×10–12
30 mins stair master
Day 3 — Legs (Base + Strength)
Leg Press – 4×8–10
Hack squat 3x8-10
Lunges 3x12
Leg Curl – 2×10–12
Leg Extension – 2×10–12
Ab Wheel – 3×10–15
30 mins sauna
Day 4 — Rest
Day 5 — Upper (Strength + Arms)
Bench Press – 3x6-8
Weighted Dips – 3x15l
Seated Row – 2x8–10
Lateral Raises – 3x15–20
Tricep Pushdown – 2x10–12
Dumbbell Curl – 2x10-12
Farmers carries 3x1 min
1 hour stair master
Day 6– arms
Shoulder press 2x6-10
Tricep pushdown 2x15
Db curl 2x8-12
Rear felt fly 2x8-12
Lateral raise 2x15
30 mins stair master
Day 7 rest
Day 1 — Push (Upper Chest + Delts focus)
Bench Press – 3×5–6
Seated chest press 3×6-8
Pec deck 3x6-8
Shoulder Press – 2×6-8
Skull Crushers – 2×8–10
Tricep pushdown – 2x10–12
30 mins stair master
Day 2 — Pull (Lat Width + Biceps)
Lat Pulldown – 3x12-15
PPull Ups – 3×6–10
Cable row – 2x8-12
Deadhang 1x1 min
DB Curl – 2x12
Incline Curl – 2×10–12
30 mins stair master
Day 3 — Legs (Base + Strength)
Leg Press – 4×8–10
Hack squat 3x8-10
Lunges 3x12
Leg Curl – 2×10–12
Leg Extension – 2×10–12
Ab Wheel – 3×10–15
30 mins sauna
Day 4 — Rest
Day 5 — Upper (Strength + Arms)
Bench Press – 3x6-8
Weighted Dips – 3x15l
Seated Row – 2x8–10
Lateral Raises – 3x15–20
Tricep Pushdown – 2x10–12
Dumbbell Curl – 2x10-12
Farmers carries 3x1 min
1 hour stair master
Day 6– arms
Shoulder press 2x6-10
Tricep pushdown 2x15
Db curl 2x8-12
Rear felt fly 2x8-12
Lateral raise 2x15
30 mins stair master
Day 7 rest