King_Chadlet
Iron
- Joined
- Mar 8, 2026
- Posts
- 61
- Reputation
- 36
1) Unilateral dumbell lateral raises 1 set x 4-6 rir 1-1.5 ( i felt easier to set up and conformtable then cable , i used to do ir with machine but i max the stack)
2) Incline Hammer Strength Plate Loaded Machine 1 set x 3-6 reps . RIR 1-2 . ( Its stable and im focusing on front delt and upler chest, my mid and lower chest are well developed, also triceps )
3) Iso - Lat Chest Supported Hammer Strength Plate Loaded Machine 1 set x 4-6 reps RIR 1-2 ( I want to achieve qll nack muscles at ones my strong point its lats so i squeeze hard my scapula for traps and rear delts)
4) Preacher Machine - Neutral grip Unilateral ( Hammer) 1 set x 4-6 RIR 1-1,5 . My bicep its my biggest strong point my forearm the opposite so i focus on that
5) Neck Curls . 1 set x 5 -8 reps RIR 1,5–0
I train one day then rest another and repeat. That wat if i had something like study , social event i cant skip going to the gym
- Skip Legs cause they grow fast and looks weird my huild cause im manlet
- Before the 1 effective set ill do 2 warm ups sets
2) Incline Hammer Strength Plate Loaded Machine 1 set x 3-6 reps . RIR 1-2 . ( Its stable and im focusing on front delt and upler chest, my mid and lower chest are well developed, also triceps )
3) Iso - Lat Chest Supported Hammer Strength Plate Loaded Machine 1 set x 4-6 reps RIR 1-2 ( I want to achieve qll nack muscles at ones my strong point its lats so i squeeze hard my scapula for traps and rear delts)
4) Preacher Machine - Neutral grip Unilateral ( Hammer) 1 set x 4-6 RIR 1-1,5 . My bicep its my biggest strong point my forearm the opposite so i focus on that
5) Neck Curls . 1 set x 5 -8 reps RIR 1,5–0
I train one day then rest another and repeat. That wat if i had something like study , social event i cant skip going to the gym
- Skip Legs cause they grow fast and looks weird my huild cause im manlet
- Before the 1 effective set ill do 2 warm ups sets
