lstar2005
PRAISE THE SUN
- Joined
- Oct 11, 2023
- Posts
- 482
- Reputation
- 389
Front-back 4 days a week. Strange split but very good ROI, my workouts last like 50 minutes and I belive I grew since starting it 2 months ago. /1 signals a drop set.
Front 1
Bench press x4
Leg extention x3/1
Barbell curl x3/1
Machine press x3/1
Lateral raises 2/1 + 1
Cable one armed curl 2/1
Abs 3/1
Back 1
Cable rows 3/1
Hamstring curls 3/1
Tricep overhead extention 3/1
Lat pulldowns 3/1
Tricep press 3/1
Lateral raises 2/1
Behind the neck press 3
Front 2
Incline bench press 3/1
Squat 4
Barbell curls (seated) 3/1
Machine press 2/1
Lateral raises 2/1 + 1
Cable curls (pronated) 3/1
Abs ×3
Back 2
Deadlifts 3
Lat pulldowns 3/1
Tricep press 3/1
One armed row 3/1
Tricep overhead extention 3/1
Upper back row 2/1
Forearms x4
The results:
Front 1
Bench press x4
Leg extention x3/1
Barbell curl x3/1
Machine press x3/1
Lateral raises 2/1 + 1
Cable one armed curl 2/1
Abs 3/1
Back 1
Cable rows 3/1
Hamstring curls 3/1
Tricep overhead extention 3/1
Lat pulldowns 3/1
Tricep press 3/1
Lateral raises 2/1
Behind the neck press 3
Front 2
Incline bench press 3/1
Squat 4
Barbell curls (seated) 3/1
Machine press 2/1
Lateral raises 2/1 + 1
Cable curls (pronated) 3/1
Abs ×3
Back 2
Deadlifts 3
Lat pulldowns 3/1
Tricep press 3/1
One armed row 3/1
Tricep overhead extention 3/1
Upper back row 2/1
Forearms x4
The results: