rate new gym routine

[hypergamy]

Upper lower



Monday Upper

Incline DB Bench (RPT) / Lat Pulldown: 3 sets x 4-5, 6-7, 8-10 reps / 3 sets x 8-10 reps

Close Grip Bench / Inverted Row: 3 sets x 8-10 reps

Cable Curls / Tricep Pushdowns: 4 sets x 15-20 reps / 4 sets x 8-10 reps

Lateral Raise: rest pause

Face Pulls: rest pause

Seated Cable Press: 3 sets x AMRAP [drop-set] + Hanging knee raises

Neck Curls: 3 sets x 12-15 reps / Supinated Wrist curls



Wednesday Lower

Bulgarian Split squats: 4 sets x 6-8 reps (kino-rep training)

Romanian Deadlifts: 3 sets x 8-12 reps

Sissy Squats: 3 sets x 10-12 reps

Seated Calf Raises: 3 sets x 10-12 reps

Incline DB Curl / OH TRI EXT: 2 sets x 10-12 reps

Leaning DB Shrugs: 3 sets x 10-12 (kino rep training)

Neck Curls: 2 sets x 15-20 reps



Friday Upper

Weighted Chin-ups (RPT): 3 sets x 3-4, 5-6, 8-10 reps

Seated DB Press (RPT) / DB Row: 3 sets x 6-8, 8-10, 8-12 reps / 3 sets x 8-10 reps

DB Fly: 3 sets x 8-12 reps

Barbell Curl / French Press: 4 sets x 8-10 reps

Lateral Raise: rest pause

Face Pulls: rest pause

Seated Cable Press: 3 sets x AMRAP [drop-set] + side to side knee raise

Neck Curls: 3 sets x 12-15 reps / Supinated Wrist Curls

 

[hypergamy]

/= superset

lot of inspo from kinobody. found sucsess with him. just need more volume. and legs arent a priority