Insane frame maxxing advice

D

Deleted member 110456

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6 months difference,
Here’s the split I spammed pair it with a good protein (don’t starve) good protein and a good deficit

Day 1: Chest & Back

  • Pull-Ups – 4x10
  • Lat Pulldown – 4x12
  • Bent-Over Rows – 4x10
  • Dumbbell Bench Press – 4x10
  • Incline Dumbbell Press – 4x12
  • Cable Flys – 3x15
  • Face Pulls – 3x15

Day 2: Shoulders & Arms

  • Overhead Shoulder Press – 4x10
  • Lateral Raises – 4x12
  • Rear Delt Flys – 3x15
  • Barbell Curls – 4x12
  • Skull Crushers – 4x12
  • Hammer Curls – 3x15
  • Rope Triceps Extensions – 3x15

Day 3: Legs & Abs

  • Squats – 4x10
  • Romanian Deadlifts – 4x12
  • Bulgarian Split Squats – 3x12
  • Calf Raises – 4x15
  • Hanging Leg Raises – 3x15
  • Cable Woodchoppers – 3x15

Day 4: Back & Chest (Volume Focus)

  • Pull-Ups – 4x10
  • Cable Rows – 4x12
  • Machine Chest Press – 4x12
  • Dumbbell Flys – 3x15
  • Dumbbell Shrugs – 3x15
  • Reverse Pec Deck – 3x15

Day 5: Shoulders & Arms (Emphasis on Width)

  • Seated Dumbbell Press – 4x10
  • Lateral Raises – 4x15
  • Upright Rows – 3x12
  • Preacher Curls – 3x12
  • Close-Grip Bench Press – 3x12
  • Reverse Curls – 3x15

Day 6: Legs & Abs

  • Deadlifts – 4x10
  • Front Squats – 4x10
  • Step-Ups – 3x12
  • Seated Calf Raises – 4x15
  • Cable Crunches – 3x15
  • Hanging Knee Raises – 3x15

Day 7: Recovery (Optional Active Rest or Mobility Work)

  • Light cardio
  • Stretching & mobility drills
  • Core activation
 

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Reactions: IAMNOTANINCEL and ThraxxGlo
what PEDs are you on
 
What did you do for your waist? ive known many people (including myself personally) who had similar waist with a similar physique both before and after an accession, it remained the same (blocky and wide) meanwhile people who truly do have a slim waist always shows. what im asking is what did you do to your waist to make it slimer and dont give me BS on how you "just lost BF%"
 

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