lslt0ver
Bronze
- Joined
- Sep 20, 2023
- Posts
- 350
- Reputation
- 155
Monday: chest, tricep, shoulders all 2x failure
front raises
standing last raises
shoulder press machine
flat bench machine
incline bench machine
pec deck
dips
pulldown
pushdowns
dip machine
Tuesday: back and biceps all 2x failure besides deadlift
lat pulldowns
high rows
low rows
deadlifts
rear felt flys
shrugs
hammer curls
preacher curls
standing curl
Wednesday: legs 2x failure except leg press
leg extension
hamstring curls
lying hamstring curls
sitting calf machine
standing calf machine
leg press quad focused
Thursday: shoulders all failure
lateral raises
shoulder press machine
front raises
face pulls
rear delt flys
Friday arms all failure
standing curls
preacher curls
hammer curls
tricep pulldown
tricep pushdown
dip machine dips
saturday sunday more cardio than usual
front raises
standing last raises
shoulder press machine
flat bench machine
incline bench machine
pec deck
dips
pulldown
pushdowns
dip machine
Tuesday: back and biceps all 2x failure besides deadlift
lat pulldowns
high rows
low rows
deadlifts
rear felt flys
shrugs
hammer curls
preacher curls
standing curl
Wednesday: legs 2x failure except leg press
leg extension
hamstring curls
lying hamstring curls
sitting calf machine
standing calf machine
leg press quad focused
Thursday: shoulders all failure
lateral raises
shoulder press machine
front raises
face pulls
rear delt flys
Friday arms all failure
standing curls
preacher curls
hammer curls
tricep pulldown
tricep pushdown
dip machine dips
saturday sunday more cardio than usual