rc201
Iron
- Joined
- Dec 27, 2023
- Posts
- 165
- Reputation
- 115
I would normally post things about body building in the body building forum but it shut down... so im hoping to get help from gymcels here, is this routine valid? I got it using chatgpt.
- Monday: Push (Chest, Shoulders, Triceps) + Hanging Leg Raises
- Exercises:
- Bench Press: 4 sets of 8-10 reps
- Shoulder Press (Dumbbells or Barbell): 3 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Tricep Pushdowns (Cable): 3 sets of 10-12 reps
- Lateral Raises (Dumbbells): 3 sets of 12-15 reps
- Overhead Tricep Extension (Dumbbell or Cable): 2 sets of 12-15 reps
- Abs: Hanging Leg Raises - 3 sets of 12-15 reps
- Exercises:
- Tuesday: Pull (Back, Biceps, Rear Delts) + Cable Crunches
- Exercises:
- Lat Pulldowns (Cable): 4 sets of 8-10 reps
- Barbell Rows: 3 sets of 8-10 reps
- One-Arm Dumbbell Rows: 3 sets of 10-12 reps
- Face Pulls (Cable): 3 sets of 12-15 reps
- Preacher Curls (Machine): 3 sets of 10 reps
- Hammer Curls (Dumbbells): 3 sets of 10-12 reps
- Abs: Cable Crunches - 3 sets of 15-20 reps
- Exercises:
- Wednesday: Legs (Quads, Hamstrings, Glutes, Calves) + Russian Twists
- Exercises:
- Barbell Squats: 4 sets of 8-10 reps
- Leg Extensions (Machine): 3 sets of 12-15 reps
- Dumbbell Lunges: 3 sets of 10 reps per leg
- Leg Curls or Glute Bridges: 3 sets of 12 reps
- Calf Raises (Dumbbell or Barbell): 4 sets of 15-20 reps
- Abs: Russian Twists - 3 sets of 20 reps (10 per side)
- Exercises:
- Thursday: Rest or Active Recovery
- Light cardio (20-30 minutes) or stretching/mobility work
- Friday: Push (Chest, Shoulders, Triceps) + Hanging Leg Raises (Repeat Monday)
- Follow the same exercises and sets as on Monday
- Saturday: Pull (Back, Biceps, Rear Delts) + Cable Crunches (Repeat Tuesday)
- Follow the same exercises and sets as on Tuesday
- Sunday: Legs (Quads, Hamstrings, Glutes, Calves) + Russian Twists (Repeat Wednesday)
