A
Akirafdo
Iron
- Joined
- Nov 30, 2024
- Posts
- 23
- Reputation
- 6
Is my workout program already good? I don't want to train legs because who even cares about legs lol. I've been training using this program like 6 weeks
DAY 1 – UPPER A (Back Width + Side Delts)
Pull-Up / Lat Pulldown
• 1×6–10
One-Arm Lat Pulldown
• 1×8–15 per sisi
Dumbbell Lateral Raise (Lean-Away)
• 2×12–20
Face Pull
• 1×12–15
Straight Arm Pulldown
• 1×12–15
Hammer Curl
• 2×10–15
DAY 3 – UPPER B (Chest + Delts + Arms)
Incline Dumbbell Press
• 2×6–10
Shoulder Press
• 2×8–12
Lean Away Lateral Raise
• 3×12–20
Cable Curl
• 3×10–15
JM Press
• 3×8–12
Incline Dumbbell Curl
• 2×10–15
Abs Cable
• 2×10–12
DAY 5 – UPPER C (Back Thickness + Arms)
T-Bar Row
• 2×8–12
Seated Cable Row
• 2×10–12
Incline Machine Press
• 2×8–12
Face Pull
• 2×12–15
Spider Curl
• 3×10–15
Hammer Curl
• 2×10–15
Lateral Raise Partials
• 3×15–25
DAY 7 – DELTS + ARMS SPECIALIZATION
Lean Away Lateral Raise
• 3×12–20
Lateral Raise Partials
• 3×15–25
Hammer Curl
• 3×10–15
Incline Dumbbell Curl
• 2×10–15
JM Press
• 3×8–12
DAY 1 – UPPER A (Back Width + Side Delts)
Pull-Up / Lat Pulldown• 1×6–10
One-Arm Lat Pulldown• 1×8–15 per sisi
Dumbbell Lateral Raise (Lean-Away)• 2×12–20
Face Pull• 1×12–15
Straight Arm Pulldown• 1×12–15
Hammer Curl• 2×10–15
DAY 3 – UPPER B (Chest + Delts + Arms)
Incline Dumbbell Press• 2×6–10
Shoulder Press• 2×8–12
Lean Away Lateral Raise• 3×12–20
Cable Curl• 3×10–15
JM Press• 3×8–12
Incline Dumbbell Curl• 2×10–15
Abs Cable• 2×10–12
DAY 5 – UPPER C (Back Thickness + Arms)
T-Bar Row• 2×8–12
Seated Cable Row• 2×10–12
Incline Machine Press• 2×8–12
Face Pull• 2×12–15
Spider Curl• 3×10–15
Hammer Curl• 2×10–15
Lateral Raise Partials• 3×15–25
DAY 7 – DELTS + ARMS SPECIALIZATION
Lean Away Lateral Raise• 3×12–20
Lateral Raise Partials• 3×15–25
Hammer Curl• 3×10–15
Incline Dumbbell Curl• 2×10–15
JM Press• 3×8–12