I need a lifting plan ASAP

[Deleted member 23554]

I will restart lifting tomorrow and need help about a plan

 

[Deleted member 23554]

someone reply before i rope

 

[Deleted member 23554]

jews dont want me to lift

 

[twilight]

your welcome

 

[Deleted member 19453]

Just do a normal program like everyone else you don't need your own lifting program

 

[Deleted member 23554]

Just do a normal program like everyone else you don't need your own lifting program

i am asking for a generic good plan not something special for me

 

[Deleted member 23554]

.

 

[Deleted member 23554]

your welcome

thanks

 

[Deleted member 23359]

thanks

its trash don't follow it

 

[Deleted member 23554]

its trash don't follow it

why and can you tell me something better

 

[Deleted member 23359]

why and can you tell me something better

how many times a week you workout ?

 

[Deleted member 19453]

i am asking for a generic good plan not something special for me

This guy makes good programs check description

 

[Deleted member 23554]

how many times a week you workout ?

6

 

[Deleted member 23554]

This guy makes good programs check description

thank you

 

[Deleted member 23359]

6

alright i will give you the best prigram in your life easy and simple :
day1: push
flat dumbell press 3 sets ( reps should be between 6-12 as long as you pushing to failure or close to it)
incline dumbell press 3 sets
dips or high to low cable flys
tricep bar or rope pushdown
tricep skull crushers
lateral raises

day2 : pull (lats focused)
jpg lat pulldown (best exo for lats)
machine row or cable row ( close grip)
t-bar row for upper back
regular dumbell curl
incline dumbell curl or preacher curl

legs
hack squat
leg extention
ham curl

rest

repeat push and pull and slight change exercice if you want

i advide to hit legs 1x per week for 2 days rest

 

[Deleted member 23554]

alright i will give you the best prigram in your life easy and simple :
day1: push
flat dumbell press 3 sets ( reps should be between 6-12 as long as you pushing to failure or close to it)
incline dumbell press 3 sets
dips or high to low cable flys
tricep bar or rope pushdown
tricep skull crushers
lateral raises

day2 : pull (lats focused)
jpg lat pulldown (best exo for lats)
machine row or cable row ( close grip)
t-bar row for upper back
regular dumbell curl
incline dumbell curl or preacher curl

legs
hack squat
leg extention
ham curl

rest

repeat push and pull and slight change exercice if you want

i advide to hit legs 1x per week for 2 days rest

thanks

 

[SubSigma]

Lol just do PHUL routine and throw in 15 min of cardio after

 

[Deleted member 23554]

Lol just do PHUL routine and throw in 15 min of cardio after

phul sucks for arms and side delts