INTRODUCTION :
This Thread is MY PERSONAL Gym Routine how i got fucking shredded as a natty 18 year old in 1 year. This may or may not be a perfect Workout but i want to share what worked for me personally to help you.
PROOF :
BEFORE ( late 16-17 yrs )
FUCKING LAZY SHIT
View attachment 5406691View attachment 5406695
AFTER ( 18,5 yrs )
View attachment 5406696View attachment 5406698View attachment 5406701
View attachment 5406703View attachment 5406706
IF YOU STILL DONT BELIEVE (BAD LIGHTING NO PUMP)
View attachment 5406709
SO ENOUGH PROOF LETS GO
Im not going to explain the technique if you want to learn right Technique look on TT or WEB.
PUSH FB
INCLINE SMITH MACHINE BENCH PRESS
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406710
BUTTERFLY MACHINE
2x 6-8 Reps Heavyweight to Failure
View attachment 5406711View attachment 5406712
Standing Lateral Raises
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406713
Carter Extensions
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406714
Leg Extensions
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406718
Standing Calf Raises
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406719
Abductor machine
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406720
AB Machine
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406721
2. PULLFB
Wide Grip Lat Pulldown Lifting Straps needed
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Biceps Curls
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
T-Bar Row
Lifting Straps needed
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Hammer Curls (The Attachment shown in the Picture works best)
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Leg Curls
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Adductors
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
AB Machine 2
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
I train 4 times a week everyday i am not training I do cardio in the Gym.
I am to lazy to train Legs seperately just wear long Pants (Pro Strat)
INCLINE THREAD MILL 10 % 5.5 km/h
I know this MAY not be completely optimal but im still fucking shredded as a natty and i can only recommend my Routine im probably a bit genetically blessed but i never skipped a single workout for 1.5 years.
YOU GOT THIS STAY MOTIVATED
MUCH LOVE ALWAYS OPEN FOR QUESTIONS
@Autistical @teenagelovestory
This Thread is MY PERSONAL Gym Routine how i got fucking shredded as a natty 18 year old in 1 year. This may or may not be a perfect Workout but i want to share what worked for me personally to help you.
PROOF :
BEFORE ( late 16-17 yrs )
FUCKING LAZY SHIT
View attachment 5406691View attachment 5406695
AFTER ( 18,5 yrs )
View attachment 5406696View attachment 5406698View attachment 5406701
View attachment 5406703View attachment 5406706
IF YOU STILL DONT BELIEVE (BAD LIGHTING NO PUMP)
View attachment 5406709
SO ENOUGH PROOF LETS GO
Im not going to explain the technique if you want to learn right Technique look on TT or WEB.
PUSH FB
INCLINE SMITH MACHINE BENCH PRESS
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406710
BUTTERFLY MACHINE
2x 6-8 Reps Heavyweight to Failure
View attachment 5406711View attachment 5406712
Standing Lateral Raises
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406713
Carter Extensions
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406714
Leg Extensions
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406718
Standing Calf Raises
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406719
Abductor machine
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406720
AB Machine
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
View attachment 5406721
2. PULLFB
Wide Grip Lat Pulldown Lifting Straps needed
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Biceps Curls
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
T-Bar Row
Lifting Straps needed
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Hammer Curls (The Attachment shown in the Picture works best)
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Leg Curls
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
Adductors
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
AB Machine 2
1x Warmup Light
2x 6-8 Reps Heavyweight to Failure
I train 4 times a week everyday i am not training I do cardio in the Gym.
I am to lazy to train Legs seperately just wear long Pants (Pro Strat)
INCLINE THREAD MILL 10 % 5.5 km/h
I know this MAY not be completely optimal but im still fucking shredded as a natty and i can only recommend my Routine im probably a bit genetically blessed but i never skipped a single workout for 1.5 years.
YOU GOT THIS STAY MOTIVATED
MUCH LOVE ALWAYS OPEN FOR QUESTIONS
@Autistical @teenagelovestory 
Last edited:
