lonelynigga
Iron
- Joined
- Dec 19, 2025
- Posts
- 160
- Reputation
- 153
Monday
Wide grip lat pulldown 2/3 sets
Dumbbell press 2/3 sets
Dumbell lateral raise 3 sets
Seated row machine 2 sets
Standing cable crunch
Tuesday
Dumbbell curl 2/3 sets
Triceps press down 2/3 sets
Hammer curls 2/3 sets
Leg curl 2/3 sets
Leg extension 2/3 sets
Thursday
Lat pull down 2/3 sets
Incline machine press 2/3 sets
Machine lateral raise 2/3 sets
Any upper back row 2/3 sets
Standing cable curl 2 sets
Friday
Cable curl 2/3 sets
Triceps press down 2/3 sets
Lateral raise 2/3 sets
Dumbbell wrist curl 2/3 sets
Leg curl 2/3 sets
Banded 45 degree 2/3 sets
Im targeting this muscles shoulders, biceps, triceps, forearms, chest, abs, lats, backs muscles and obligatory legs for it to not look uncanny with a developed upper body and underdeveloped lower body for balance
What should i change are there muscles i should be targeting more are some exercise here not optimal
Wide grip lat pulldown 2/3 sets
Dumbbell press 2/3 sets
Dumbell lateral raise 3 sets
Seated row machine 2 sets
Standing cable crunch
Tuesday
Dumbbell curl 2/3 sets
Triceps press down 2/3 sets
Hammer curls 2/3 sets
Leg curl 2/3 sets
Leg extension 2/3 sets
Thursday
Lat pull down 2/3 sets
Incline machine press 2/3 sets
Machine lateral raise 2/3 sets
Any upper back row 2/3 sets
Standing cable curl 2 sets
Friday
Cable curl 2/3 sets
Triceps press down 2/3 sets
Lateral raise 2/3 sets
Dumbbell wrist curl 2/3 sets
Leg curl 2/3 sets
Banded 45 degree 2/3 sets
Im targeting this muscles shoulders, biceps, triceps, forearms, chest, abs, lats, backs muscles and obligatory legs for it to not look uncanny with a developed upper body and underdeveloped lower body for balance
What should i change are there muscles i should be targeting more are some exercise here not optimal