Vrilltrum27
White sigma rizzler
- Joined
- Feb 11, 2026
- Posts
- 162
- Reputation
- 141
Biceps: Standing hammer curls 3x6, single arm preacher curl machine 3x6, barbell curl 3x6,
Triceps: Tri push down 3x6, cable skull crushers 3x6, single arm dumbell overhead extensions 3x6, Tri press 3x6
Shoulder: overhead press 3x6, dumbell lateral raise 3x6, shoulder press machine 3x6, reverse pec deck for rear delts 3x6
Chest: Flat bench press on Monday 6x6 on Wednesday 7x5 on Friday 8x4 and on Saturday 10x3, Machine chest press 3x6, machine Pec flys 3x6
Core/abs: weighted crunches 3x15, abdominal side crunches with dumbbells (idk the name) 3x15, leg raises 3x15
Back: Standard lat pull downs 3x6, chest supported rows 3x10, seated rows 3x6, deadlifts 3x6, shrugs with dumbbells 3x10
Legs: Laying down prone curls 3x6, seated prone curls 3x6, leg extensions 3x6, leg press 3x6, squats with barbell or bar with added weight 3x6
I might be forgetting things but I think this is all, let me know what you guys think and if I should change anything, I’ve also been training for 6 months completely natural.
Triceps: Tri push down 3x6, cable skull crushers 3x6, single arm dumbell overhead extensions 3x6, Tri press 3x6
Shoulder: overhead press 3x6, dumbell lateral raise 3x6, shoulder press machine 3x6, reverse pec deck for rear delts 3x6
Chest: Flat bench press on Monday 6x6 on Wednesday 7x5 on Friday 8x4 and on Saturday 10x3, Machine chest press 3x6, machine Pec flys 3x6
Core/abs: weighted crunches 3x15, abdominal side crunches with dumbbells (idk the name) 3x15, leg raises 3x15
Back: Standard lat pull downs 3x6, chest supported rows 3x10, seated rows 3x6, deadlifts 3x6, shrugs with dumbbells 3x10
Legs: Laying down prone curls 3x6, seated prone curls 3x6, leg extensions 3x6, leg press 3x6, squats with barbell or bar with added weight 3x6
I might be forgetting things but I think this is all, let me know what you guys think and if I should change anything, I’ve also been training for 6 months completely natural.
