
ogur4ek
Iron
- Joined
- May 8, 2025
- Posts
- 31
- Reputation
- 14
Wsp,rate this
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or nah?
Day 1: Chest + Shoulders + Triceps
- Barbell bench press — 4 sets of 8-10 reps
- Dumbbell flyes on bench — 3 sets of 10-12 reps
- Seated barbell military press — 4 sets of 8-10 reps
- Dumbbell lateral raises (middle delts) — 3 sets of 12-15 reps
- Lying barbell French press (triceps) — 3 sets of 10-12 reps
- Dips — 3 sets to failure
Day 2: Back + Biceps + Forearms
- Bent-over barbell row — 4 sets of 8-10 reps
- Wide grip pull-ups — 3 sets to failure
- Lat pulldown — 3 sets of 10-12 reps
- Barbell curls — 4 sets of 8-10 reps
- Hammer curls — 3 sets of 10-12 reps
- Wrist curls with barbell (forearms) — 3 sets of 15-20 reps
Day 3: Rest or active recovery
(Cardio)
Day 4: Legs + Calves
- Barbell squats — 4 sets of 8-10 reps
- Dumbbell lunges — 3 sets of 10-12 reps per leg
- Romanian deadlift — 3 sets of 10-12 reps
- Leg press machine — 3 sets of 10-12 reps
- Standing calf raises — 4 sets of 15-20 reps
- Seated calf raises — 3 sets of 15-20 reps
Day 5: Chest + Back + Arms (mixed day)
- Incline dumbbell press — 4 sets of 8-10 reps
- Dumbbell row — 4 sets of 8-10 reps
- Barbell curls — 3 sets of 10-12 reps
- Seated dumbbell French press — 3 sets of 10-12 reps
- Dumbbell lateral raises — 3 sets of 12-15 reps
Days 6,7: Rest
Anything I should change or nah?