Deleted member 1212
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- #51
i dont need a spotter for any of these exercises? thx btwYou can start with something like
Day 1
Bench press 5x5
Overhead press 3x8-12
Skull crushers 3x8-12
Lateral Raise 3x 15
Day 2
Pullups. If you cant do one, google exercises that can be replaced and build up to pullups, like negative pullups.
Barbel row/inverted row/dumbell row, any kind of row. Do 5x5
Farmers walk/rackpulls/shrugs (you can skip these if you want but it will build your upper traps and back for a more yoked and dominant look) 3x5
Bicep curls 3-4x8-12
Day 3 and 4 will be the same as day 1 and 2 but you can do slight adjustments like doing your overhead press first 5x5 and benchpress after 3x12
On these days you can also switch out the triceps variation with a pushdown instead of skull crushers.
If you wanna do a leg exercise, add it to day 3 and remove one of the back workouts. Do something light that wont kill your recovery like a bodyweight squat, lunges, reverse lunge,pistol squat or something.
This will build the most important muscles for pure aestethics. Deadlifts and squat are completely unnecessary for aestethics and will drain alot of energy from your upper body training.
Id also recommend adding leg raises( a super easy to do and probably the most effective ab exercise there is). You can simply do these on the offdays or structure them in to the end of your workout.