D
Deleted member 110456
Silver
- Joined
- Dec 2, 2024
- Posts
- 642
- Reputation
- 602
6 months difference,
Here’s the split I spammed pair it with a good protein (don’t starve) good protein and a good deficit
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