ianparent5362
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- Joined
- Mar 11, 2026
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I can’t go to the gym cuz my bitch mom stopped paying so I’m gonna have to do this till I find a job
DAY 1 – CHEST + SHOULDERS (KEY DAY)
This is your MOST important day
DAY 2 – BACK (WIDTH FOCUS)
DAY 3 – REST + CORE
DAY 4 – SHOULDERS + ARMS (AESTHETIC DAY)
This builds that round shoulder cap look
DAY 5 – LEGS (KEEP PROPORTION)
DAY 6 – UPPER PUMP (OPTIONAL BUT VERY “ZYZZ STYLE”)
DAY 7 – REST
DAY 1 – CHEST + SHOULDERS (KEY DAY)
- Push-ups – 4 sets (max)
- Dumbbell floor press – 4x10–12
- Dumbbell shoulder press – 3x10
- Lateral raises – 6x12–15
- Front raises – 3x12
- Overhead triceps extensions – 3x12
This is your MOST important day DAY 2 – BACK (WIDTH FOCUS)- Negative pull-ups – 5 sets 3-5
- Dead hangs – 3 sets to failure
- Dumbbell rows – 4x10–12
- Dumbbell pullovers (great for lats) – 3x12
- Dumbbell curls – 3x12
DAY 3 – REST + CORE- Hanging knee raises – 4x10
- Leg raises – 3x12
- Reverse crunch – 3x15
- Stomach vacuums – 5 sets
DAY 4 – SHOULDERS + ARMS (AESTHETIC DAY)- Dumbbell shoulder press – 4x10
- Lateral raises – 6x15
- Rear delt raises – 4x15
- Dumbbell curls – 3x12
- Hammer curls – 3x12
- Triceps extensions – 3x12
This builds that round shoulder cap look DAY 5 – LEGS (KEEP PROPORTION)- Goblet squats – 4x12
- Romanian deadlifts – 4x10
- Split squats – 3x10 each leg
- Calf raises – 4x20
DAY 6 – UPPER PUMP (OPTIONAL BUT VERY “ZYZZ STYLE”)- Push-ups – 3 sets
- Negative pull-ups – 3 sets
- Lateral raises – 5x15
- Curls + triceps – 3x12 each
DAY 7 – REST
