NordicLeonhard
The naked man fears no pickpocket.
- Joined
- May 14, 2023
- Posts
- 9,912
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LOWER BODY DAY 1 Sets Reps Rest
Lying Hamstring Curl 2 6-12 90 sec
Backsquat 4 6-10 2-4 min
Seated Calf Raises 3 10-15 60 sec
RDL 2 6-10 2-3 min
DAY 2 UPPER BODY Sets Reps Rest
Bench Press 3 6-8 2-3mins
Assisted Chin ups 3 8-12 2 mins
Overhead press 2 8-12 2 minsA.
Rear Delt fly 3 10-15 90 seconds B. Cable lateral raises 3 10-15 90 seconds
DAY 3 FULL BODY Sets Reps
RestLegpress 3 5-10 2-3min
Incline dumbell press 2 5-10 2 min
Back extensions 3 8-12 2-3 minA.
Tricep push down 2 10-15 2 minsB. Bicep cable curl 2 8-12 90 seconds
DAY 4 ARMS Sets Reps RestBench press,
3 6-8 90 secAssisted chin up
3 8-12 2 minA. Triceps pushdown
2 8-12 2 minsB. Dumbell hammer curl 2 8-12 90 sec
Lying Hamstring Curl 2 6-12 90 sec
Backsquat 4 6-10 2-4 min
Seated Calf Raises 3 10-15 60 sec
RDL 2 6-10 2-3 min
DAY 2 UPPER BODY Sets Reps Rest
Bench Press 3 6-8 2-3mins
Assisted Chin ups 3 8-12 2 mins
Overhead press 2 8-12 2 minsA.
Rear Delt fly 3 10-15 90 seconds B. Cable lateral raises 3 10-15 90 seconds
DAY 3 FULL BODY Sets Reps
RestLegpress 3 5-10 2-3min
Incline dumbell press 2 5-10 2 min
Back extensions 3 8-12 2-3 minA.
Tricep push down 2 10-15 2 minsB. Bicep cable curl 2 8-12 90 seconds
DAY 4 ARMS Sets Reps RestBench press,
3 6-8 90 secAssisted chin up
3 8-12 2 minA. Triceps pushdown
2 8-12 2 minsB. Dumbell hammer curl 2 8-12 90 sec
