Lexica
Iron
- Joined
- Mar 30, 2026
- Posts
- 180
- Reputation
- 49
Training plan
| Upper (Monday) | Lower-Biceps (Tuesday) | Upper (Thursday) | Lower-Shoulders (Friday) | General (Sunday) |
| 12-8-4 warmup | 12-8-4 | 12-8-4 warmup | 12-8-4 warmup | 12-8-4 warmup |
| Incline close grip chest press (LP) | Front-cyclist squats (LP) | Incline close grip chest press (LP) | Front-cyclist squats (LP) | Push-ups to failure |
| Decline-deficit press ups | Bulgarian Split squat | Decline-deficit press ups | Bulgarian Split squat | Perform exercises, improve form |
| Chest fly’s (LP) | Reverse Nordics | Chest fly’s (LP) | Reverse Nordics | Barbell curls |
| Lateral Raises (LP) | Bent-knee Calf-raises | Lateral Raises (LP) | Bent-knee Calf-raises | Barbell-curls |
| Rear delt fly | Bent-knee calf raises | Rear delt fly | Bent-knee calf raises | Barbell curls |
| Lateral Raises (LP) | Calf raises | Lateral raises (LP) | Calf raises | Reeves deadlift 3x15 |
| Incline Curls | Hamstring curls (LP) | Incline Curls | Hamstring curls (LP) | 5-minutes of breathing + walking |
| Chin ups | Hamstring curls (LP) | Chin ups | Hamstring curls (LP) | |
| Preacher-hammer curls (LP) | Hamstring curls | Preacher-hammer curls (LP) | Hamstring curls | |
| Overhead tricep extensions (LP) | Incline Curls | Overhead tricep extensions (LP) | Leaning Raises | |
| Dips | Barbell curls (LP) | Dips | Rear delt fly | |
| Skull crushers (LP) | Preacher-hammer curls (LP) | Skull crushers (LP) | Leaning Raises | |
| Leg raises | Reeves deadlift 3x15 | Crunches | Reeves deadlift 3x15 | |
| Far grip pull ups | 5-minutes of slow breathing + walking | Far grip pull ups | 5-minutes of slow breathing + walking | |
| Deficit Pendley rows (LP) | Deficit Pendley rows (LP) | |||
| Meadow’s row (both sides) (LP) | Meadow’s row (both sides) (LP) | |||
| 5-minutes of slow breathing + walking | 5-minutes of slow breathing + walking |
- Myoreps: Activation set: 20 reps 1 rep from failure, then rest 10 seconds, then do 5 mini sets where you go one rep from failure 10 second rest in-between.
- 12-8-4:12 reps of 30RM, 8 reps of 20RM, 4 reps of 10RM for every muscle group.
- Technique: fast concentric (1-2s), slow eccentric (6-7s), Lengthened partials (LP), strict form, physiological sigh between sets, 2-minute rest between sets.
- 3 times a day: do 15-min HIT (5-10 reps) weighted calisthenics workout before school and before bed to reduce myostatin significantly in addition to the regular workout.
- Mind-Muscle Connection: Improve this by visualizing the muscle contracting and keeping eyes closed, focusing on the working muscle.
