My Framemaxxing Workout Routine

[swagenstein]

In this routine I’m not gonna talk about the diet I have or what I’m on, just strictly the workouts I do to max out my frame.

The routine is heavy on side delts back and arms, to maximize the frames width

LMK what u think

And the Leg day is just for the proportions

THE ROUTINE

Monday – Side Delts, Lats, Biceps
Side Delts

• Leaning Dumbbell Lateral Raises – 4×12-15
• Standing Lateral Raises – 3×15-20

Lats

• Pull-Ups – 4×AMRAP
• One-Arm Dumbbell Rows (elbow tucked) – 4×8-12
• Dumbbell Pullovers – 3×10-15

Biceps

• Alternating Dumbbell Curls – 3×8-12
• Hammer Curls – 3×10-15

Tuesday – Upper Chest, Side Delts, Triceps
Upper Chest

• Incline Dumbbell Press – 4×6-10
• Incline Dumbbell Flyes – 3×10-15
• Feet-Elevated Push-Ups – 3×AMRAP

Side Delts

• Lateral Raises – 4×12-20

Triceps

• Overhead Dumbbell Extensions – 4×8-12
• Dumbbell Skull Crushers – 3×10-15

Wednesday – Side Delts, Lats, Arms
Side Delts

• Lateral Raises – 4×15-20

Lats

• Pull-Ups – 4×AMRAP
• Chest-Supported Dumbbell Rows – 4×8-12

Biceps

• Dumbbell Curls – 3×8-12

Triceps

• Overhead Extensions – 3×10-15

Thursday – Legs
Quads

• Goblet Squats – 4×8-15
• Bulgarian Split Squats – 3×8-12 each leg

Hamstrings

• Dumbbell Romanian Deadlifts – 4×8-12

Glutes

• Dumbbell Hip Thrusts – 3×10-15

Calves

• Standing Calf Raises – 5×15-25

Friday – Chest, Side Delts, Triceps
Chest

• Flat Dumbbell Press – 4×6-10
• Dumbbell Flyes – 3×10-15
• Push-Ups – 3×AMRAP

Side Delts

• Lateral Raises – 4×12-20

Triceps

• Skull Crushers – 4×8-12
• Close-Grip Push-Ups – 3×AMRAP

Saturday – Lats, Arms, Rear Delts
Lats

• Pull-Ups – 4×AMRAP
• One-Arm Rows – 4×8-12
• Pullovers – 3×10-15

Rear Delts

• Bent-Over Rear Delt Flyes – 4×12-20

Bicep strength

• Incline Dumbbell Curls – 3×8-12
• Hammer Curls – 3×10-15

Triceps

• Overhead Extensions – 3×10-15

 

[Akademik_Komarov]

photo, pls

 

[jozsef316@gmail]

Ur a cuck who workout 5x week, useless

 

[swagenstein]

Ur a cuck who workout 5x week, useless

How often do u workout?

 

[jozsef316@gmail]

How often do u workout?

1 week

 

[niccolo]

The lion doesn't concern himself with workout. He just rots in his phone eating raw testicles

 

[avgsub5human]

so much sets up to 12-15 reps, try 6-8 reps

 

[user373737]

In this routine I’m not gonna talk about the diet I have or what I’m on, just strictly the workouts I do to max out my frame.

The routine is heavy on side delts back and arms, to maximize the frames width

LMK what u think

And the Leg day is just for the proportions

THE ROUTINE

Monday – Side Delts, Lats, Biceps
Side Delts

• Leaning Dumbbell Lateral Raises – 4×12-15
• Standing Lateral Raises – 3×15-20

Lats

• Pull-Ups – 4×AMRAP
• One-Arm Dumbbell Rows (elbow tucked) – 4×8-12
• Dumbbell Pullovers – 3×10-15

Biceps

• Alternating Dumbbell Curls – 3×8-12
• Hammer Curls – 3×10-15

Tuesday – Upper Chest, Side Delts, Triceps
Upper Chest

• Incline Dumbbell Press – 4×6-10
• Incline Dumbbell Flyes – 3×10-15
• Feet-Elevated Push-Ups – 3×AMRAP

Side Delts

• Lateral Raises – 4×12-20

Triceps

• Overhead Dumbbell Extensions – 4×8-12
• Dumbbell Skull Crushers – 3×10-15

Wednesday – Side Delts, Lats, Arms
Side Delts

• Lateral Raises – 4×15-20

Lats

• Pull-Ups – 4×AMRAP
• Chest-Supported Dumbbell Rows – 4×8-12

Biceps

• Dumbbell Curls – 3×8-12

Triceps

• Overhead Extensions – 3×10-15

Thursday – Legs
Quads

• Goblet Squats – 4×8-15
• Bulgarian Split Squats – 3×8-12 each leg

Hamstrings

• Dumbbell Romanian Deadlifts – 4×8-12

Glutes

• Dumbbell Hip Thrusts – 3×10-15

Calves

• Standing Calf Raises – 5×15-25

Friday – Chest, Side Delts, Triceps
Chest

• Flat Dumbbell Press – 4×6-10
• Dumbbell Flyes – 3×10-15
• Push-Ups – 3×AMRAP

Side Delts

• Lateral Raises – 4×12-20

Triceps

• Skull Crushers – 4×8-12
• Close-Grip Push-Ups – 3×AMRAP

Saturday – Lats, Arms, Rear Delts
Lats

• Pull-Ups – 4×AMRAP
• One-Arm Rows – 4×8-12
• Pullovers – 3×10-15

Rear Delts

• Bent-Over Rear Delt Flyes – 4×12-20

Bicep strength

• Incline Dumbbell Curls – 3×8-12
• Hammer Curls – 3×10-15

Triceps

• Overhead Extensions – 3×10-15

omfg do NOT do this guys
this guy is uneducated af

 

[ACNECell7]

how shit g why the f are you doing so many dumbell exercises use cables and machines pls it helps get more MUR plus your rep range is horrible try 6-8 when you hit 8 go up in weight

 

[swagenstein]

so much sets up to 12-15 reps, try 6-8 reps

What difference does it make?

 

[avgsub5human]

What difference does it make?

quite alot

 

[swagenstein]

omfg do NOT do this guys
this guy is uneducated af

I just said this was my routine, I was looking for feedback, what should I change?

 

[swagenstein]

how shit g why the f are you doing so many dumbell exercises use cables and machines pls it helps get more MUR plus your rep range is horrible try 6-8 when you hit 8 go up in weight

I workout from home, so I only got dumbbells a bench and a bar

 

[ACNECell7]

I workout from home, so I only got dumbbells a bench and a bar

then atleast do incline bench instead of dumbell incline press

 

[ACNECell7]

I workout from home, so I only got dumbbells a bench and a bar

no excuses theres literally cheap ahh gyms everwhere pf for example has free this summer

 

[ACNECell7]

I just said this was my routine, I was looking for feedback, what should I change?

almost everything first thing you need is a gym

 

[swagenstein]

almost everything first thing you need is a gym

what should I change about the workouts themselves? Like should I lower the reps?

 

[ACNECell7]

what should I change about the workouts themselves? Like should I lower the reps?

bro get a gym membership then we can talk today go online and buy a membership

 

[user373737]

I just said this was my routine, I was looking for feedback, what should I change?

Too many sets, too high reprange, training sidedelts three days in a row. You can’t recover from that

 

[swagenstein]

Too many sets, too high reprange, training sidedelts three days in a row. You can’t recover from that

Do u got a better set and rep number? Aswell as a better split to recover properly?

 

[Buddyboyo2]

15-20holy cardio

 

[user373737]

Do u got a better set and rep number? Aswell as a better split to recover properly?

Just make sure to train every muscle two times per week. If you want to train 5x a week then one good split would be ppl X upperlower.
Do 2-3sets of 5-8reps
if you want to focus on your frame/sidedelts just always start your push or upper workouts with some sidedelt exercise like lateral raises.

 

[ThomasDeutsch]

Skip the leg day and add a lateral raises day