Insane frame maxxing advice

[Deleted member 110456]

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

 

[mrnut]

bookmark

 

[monecel]

what PEDs are you on

 

[Deleted member 110456]

what PEDs are you on

Natty

 

[monecel]

Natty

If true, impressive

 

[3letricskelly]

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%"

 

[henryhussain]

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

Would starting with lateral raises be even better for ur frame