Jefferson's workout routine to become chad

[jeffersonmogs54321]

this routine not only hits every muscle group twice a week but it combines the best workout splits into one glorious split, ppl (push, pull, legs) x ul (upper lower)

* Day 1 (Monday) : push
- chest press
- Lateral raises
- Triceps extension
- Dumbbell bench press
- Shoulder press with dumbbell
- Dip

* Day 2 (Tuesday) : pull
- lat pull down
- Wide grip row
- Single arm dumbbell row
- Incline curl
- Dumbbell face pull
- Hammer curl
- Forearm exercises
- Dumbbell shrugs
- Incline dumbbell row

* Day 3 (Wednesday) : legs
- Dumbbell squats
- Deadlift with dumbbells
- Leg extension
- Hamstring curl
- Calf raises
- Abs

* Day 4 (Thursday) : rest
- REST

* Day 5 (Friday) : upper
- dumbbells reverse fly
- Lat pull-down
- Chest press
- Lateral raises
- Dumbbell bicep curl
- Tricep extension
- Dumbbell face pull

* Day 6 (Saturday) : legs
- Dumbbell squats
- Dead lift with dumbbells
- Leg extensions
- Hamstring curl
- Calf raises
- Abs

* Day 7 (Sunday) : rest
- rest

 

[jeffersonmogs54321]

should TS be in botb

 

[jeffersonmogs54321]

bumpppp

 

[Nogoodincel]

this routine not only hits every muscle group twice a week but it combines the best workout splits into one glorious split, ppl (push, pull, legs) x ul (upper lower)

* Day 1 (Monday) : push
- chest press
- Lateral raises
- Triceps extension
- Dumbbell bench press
- Shoulder press with dumbbell
- Dip

* Day 2 (Tuesday) : pull
- lat pull down
- Wide grip row
- Single arm dumbbell row
- Incline curl
- Dumbbell face pull
- Hammer curl
- Forearm exercises
- Dumbbell shrugs
- Incline dumbbell row

* Day 3 (Wednesday) : legs
- Dumbbell squats
- Deadlift with dumbbells
- Leg extension
- Hamstring curl
- Calf raises
- Abs

* Day 4 (Thursday) : rest
- REST

* Day 5 (Friday) : upper
- dumbbells reverse fly
- Lat pull-down
- Chest press
- Lateral raises
- Dumbbell bicep curl
- Tricep extension
- Dumbbell face pull

* Day 6 (Saturday) : legs
- Dumbbell squats
- Dead lift with dumbbells
- Leg extensions
- Hamstring curl
- Calf raises
- Abs

* Day 7 (Sunday) : rest
- rest

does ts work

 

[jeffersonmogs54321]

does ts work

not even jk or trolling its like extremely good and simple I've gotten hella gains

 

[_riggedandou]

yo isnt ppl + upper lower optimal? wwhat happened to lower

 

[core-ens]

 

[Aryan Ogre]

PPL twice a week or death

 

[kzch72]

nigga named after a president and is giving out ass exercise routines

 

[jeffersonmogs54321]

nigga named after a president and is giving out ass exercise routines

routine got my biceps twice the size in like 5 months btw, JS what worked for me or maybe genes idk