thecel
morph king
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WORKOUT A (Monday & Thursday)
WORKOUT B (Tuesday & Friday)
Neck exercises are in a circuit.
EXERCISE | # SETS | # REPS |
Bench Press | 4 | 6 – 10 |
Decline Bench Press | 2 | 8 – 12 |
Incline Bench Press | 2 | 8 – 12 |
Cable Chest Fly | 3 | 8 – 12 |
Barbell Overhead Press | 4 | 8 – 12 |
Lateral Raises | 4 | 8 – 12 |
Triceps Push-Downs | 3 | 8 – 12 |
Hanging Leg Raises | 3 | 8 – 12 |
Hanging Oblique Leg Raises | 3 | 8 – 12 |
WORKOUT B (Tuesday & Friday)
EXERCISE | # SETS | # REPS |
Lat Pulldowns | 4 | 6 – 10 |
Seated Cable Rows | 4 | 6 – 10 |
Rear Delts Facepulls | 4 | 8 – 12 |
Neck Left * | 3 | 10 – 15 |
Neck Right * | 3 | 10 – 15 |
Neck Front * | 3 | 10 – 15 |
Neck Back * | 3 | 10 – 15 |
Dumbbells Shrugs | 4 | 8 – 12 |
Underhand Wrist Curls | 3 | 8 – 12 |
Overhand Wrist Curls | 3 | 8 – 12 |
Neck exercises are in a circuit.
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