thebigdon
Iron
- Joined
- Nov 12, 2025
- Posts
- 132
- Reputation
- 111
Idk why you niggas love dedicated leg days so much when legs couldn’t matter less 99.99% of you niggas will never be bodybuilders or step on stage so stop coping and copy this split (take rest day when needed)
Training:7 days a week rotating day 1 and day 2
Day 1
Chest, tricep, shoulder, quad
-Incline press
2 sets of 4-6 reps with
-Tricep pushdown
-Smith Shoulder press
2 sets 4-6
-Lateral raise
2 sets 6-8 reps
-Quad extensions
2 sets
Day 2
Back, bicep, forearm, hamstrings
-Latpulldowns (wide grip) 2 sets 4-6 reps
-row ez bar attackment 2 sets 4-6 reps
-Rear delt fly 2 reps 6-8 reps
-Preacher curls 2 sets 6-8 reps
-wrist curls 2 sets 12-15 reps
-hamstring curls 2 sets 4-6 reps
-calf raises 2 sets 15-20 reps
Training:7 days a week rotating day 1 and day 2
Day 1
Chest, tricep, shoulder, quad
-Incline press
2 sets of 4-6 reps with
-Tricep pushdown
-Smith Shoulder press
2 sets 4-6
-Lateral raise
2 sets 6-8 reps
-Quad extensions
2 sets
Day 2
Back, bicep, forearm, hamstrings
-Latpulldowns (wide grip) 2 sets 4-6 reps
-row ez bar attackment 2 sets 4-6 reps
-Rear delt fly 2 reps 6-8 reps
-Preacher curls 2 sets 6-8 reps
-wrist curls 2 sets 12-15 reps
-hamstring curls 2 sets 4-6 reps
-calf raises 2 sets 15-20 reps
