My gym routine

[Deleted member 50253]

Day one- chest n tris
CHEST

Incline bench 4x10
Dips 4x10
Cable crossover 4x10
Dumbell bench 4x10

TRIS
Rope pull-down 4x10
Overhead tricep extension 4x10
Bar pull-down 4x10
Single arm cable pull-down 4x till failures each arm

Day two- arms, shoulders n traps

SHOULDERS
Cable lateral raise 4x10
Cable rear delt fly 4x10
Shoulder press 4x10
Facepulls 4x10

TRAPS

Heavy shrugs (can be machine or free weight) 4x till failure

ARMS

Hammer curls 4x10
Strict curls 4x10
Reverse grip curls 4x10
2 sets of cable bar curls till failure (optional)

Day three-legs and back

LEGS (you’ll prolly skip this)

Bulgarian split squat 4x10
Lying hamstring curls 4x10
Leg extension 4x till failure each set
Single leg hamstring curl 4x10
Hip abductor 4x10
Hack squat 4x20 low weight high reps
Weighted lunges 2x till failure

BACK
Pull-ups 4x10
Lay pull-down 4x10
Seated cable rows 4x10
Lower back extension 4x10 (can be switched for another exercise if need be)

Day 4- “rest”

Light cardio 1-2 mile run 8 min pace
Neck workouts (videos can be found online)

Then repeat the process, so it’s 6 times a week, if you can’t go 6 times a week I would just take an extra rest day. Building muscle primarily comes down to intensity of the training so remember that. Hope this helps anyone who needs a good routine

 

[coispet]

No more excuses! Detailed Calisthenics Guide

I was hoping to do this after getting more personal experience and reading, but due to the post made earlier and the fact i am free and not having sex with someone I thought it might be a good time to post this. If you can't (or won't ) use a gym there is no reason not to make strides towards...

looksmax.org

this mogs

 

[snitch]

Day one- chest n tris
CHEST

Incline bench 4x10
Dips 4x10
Cable crossover 4x10
Dumbell bench 4x10

TRIS
Rope pull-down 4x10
Overhead tricep extension 4x10
Bar pull-down 4x10
Single arm cable pull-down 4x till failures each arm

Day two- arms, shoulders n traps

SHOULDERS
Cable lateral raise 4x10
Cable rear delt fly 4x10
Shoulder press 4x10
Facepulls 4x10

TRAPS

Heavy shrugs (can be machine or free weight) 4x till failure

ARMS

Hammer curls 4x10
Strict curls 4x10
Reverse grip curls 4x10
2 sets of cable bar curls till failure (optional)

Day three-legs and back

LEGS (you’ll prolly skip this)

Bulgarian split squat 4x10
Lying hamstring curls 4x10
Leg extension 4x till failure each set
Single leg hamstring curl 4x10
Hip abductor 4x10
Hack squat 4x20 low weight high reps
Weighted lunges 2x till failure

BACK
Pull-ups 4x10
Lay pull-down 4x10
Seated cable rows 4x10
Lower back extension 4x10 (can be switched for another exercise if need be)

Day 4- “rest”

Light cardio 1-2 mile run 8 min pace
Neck workouts (videos can be found online)

Then repeat the process, so it’s 6 times a week, if you can’t go 6 times a week I would just take an extra rest day. Building muscle primarily comes down to intensity of the training so remember that. Hope this helps anyone who needs a good routine

How you get your hair so textured in first photo

 

[Deleted member 50253]

Day one- chest n tris
CHEST

Incline bench 4x10
Dips 4x10
Cable crossover 4x10
Dumbell bench 4x10

TRIS
Rope pull-down 4x10
Overhead tricep extension 4x10
Bar pull-down 4x10
Single arm cable pull-down 4x till failures each arm

Day two- arms, shoulders n traps

SHOULDERS
Cable lateral raise 4x10
Cable rear delt fly 4x10
Shoulder press 4x10
Facepulls 4x10

TRAPS

Heavy shrugs (can be machine or free weight) 4x till failure

ARMS

Hammer curls 4x10
Strict curls 4x10
Reverse grip curls 4x10
2 sets of cable bar curls till failure (optional)

Day three-legs and back

LEGS (you’ll prolly skip this)

Bulgarian split squat 4x10
Lying hamstring curls 4x10
Leg extension 4x till failure each set
Single leg hamstring curl 4x10
Hip abductor 4x10
Hack squat 4x20 low weight high reps
Weighted lunges 2x till failure

BACK
Pull-ups 4x10
Lay pull-down 4x10
Seated cable rows 4x10
Lower back extension 4x10 (can be switched for another exercise if need be)

Day 4- “rest”

Light cardio 1-2 mile run 8 min pace
Neck workouts (videos can be found online)

Then repeat the process, so it’s 6 times a week, if you can’t go 6 times a week I would just take an extra rest day. Building muscle primarily comes down to intensity of the training so remember that. Hope this helps anyone who needs a good routine

@MaestheticMaso

 

[MaestheticMaso]

@MaestheticMaso

Good routine and physique. Only thing I’d say is focus a bit more on chest since that’s your weak point. Back is your strong point.

Fully natty ? Do you bulk and cut ? One rep maxxes ? If I may ask.

 

[MaestheticMaso]

Good routine and physique. Only thing I’d say is focus a bit more on chest since that’s your weak point. Back is your strong point.

Fully natty ? Do you bulk and cut ? One rep maxxes ? If I may ask.

Also please post a b/a gymmaxxing if possible.

 

[Deleted member 50253]

Good routine and physique. Only thing I’d say is focus a bit more on chest since that’s your weak point. Back is your strong point.

Fully natty ? Do you bulk and cut ? One rep maxxes ? If I may ask.

Thank you ya I’m fully natty, probably wouldn’t be if I didn’t have a heart condition. Never been on a bulk or cut, considering bulking so I can hit 200 idk tho. Never gone for a one rep max cause of heart condition. Too much exertion could fuck with it so I stay away

 

[Deleted member 50253]

Also please post a b/a gymmaxxing if possible.

Was too insecure abt my body so I never took photos but I had the same frame just 0 muscle mass or fat. I was basically just skin

 

[coispet]

Thank you ya I’m fully natty, probably wouldn’t be if I didn’t have a heart condition. Never been on a bulk or cut, considering bulking so I can hit 200 idk tho. Never gone for a one rep max cause of heart condition. Too much exertion could fuck with it so I stay away

Hope your heart condition gets better bro

 

[Deleted member 50253]

Hope your heart condition gets better bro

Thank you

 

[autistic_tendencies]

-good genetics

 

[Deleted member 50253]

-good genetics

100% I don’t give myself too much credit

 

[Deleted member 50253]

Day one- chest n tris
CHEST

Incline bench 4x10
Dips 4x10
Cable crossover 4x10
Dumbell bench 4x10

TRIS
Rope pull-down 4x10
Overhead tricep extension 4x10
Bar pull-down 4x10
Single arm cable pull-down 4x till failures each arm

Day two- arms, shoulders n traps

SHOULDERS
Cable lateral raise 4x10
Cable rear delt fly 4x10
Shoulder press 4x10
Facepulls 4x10

TRAPS

Heavy shrugs (can be machine or free weight) 4x till failure

ARMS

Hammer curls 4x10
Strict curls 4x10
Reverse grip curls 4x10
2 sets of cable bar curls till failure (optional)

Day three-legs and back

LEGS (you’ll prolly skip this)

Bulgarian split squat 4x10
Lying hamstring curls 4x10
Leg extension 4x till failure each set
Single leg hamstring curl 4x10
Hip abductor 4x10
Hack squat 4x20 low weight high reps
Weighted lunges 2x till failure

BACK
Pull-ups 4x10
Lay pull-down 4x10
Seated cable rows 4x10
Lower back extension 4x10 (can be switched for another exercise if need be)

Day 4- “rest”

Light cardio 1-2 mile run 8 min pace
Neck workouts (videos can be found online)

Then repeat the process, so it’s 6 times a week, if you can’t go 6 times a week I would just take an extra rest day. Building muscle primarily comes down to intensity of the training so remember that. Hope this helps anyone who needs a good routine

@gravlek

 

[eduardkoopman]

Day one- chest n tris
CHEST

Incline bench 4x10
Dips 4x10
Cable crossover 4x10
Dumbell bench 4x10

TRIS
Rope pull-down 4x10
Overhead tricep extension 4x10
Bar pull-down 4x10
Single arm cable pull-down 4x till failures each arm

Day two- arms, shoulders n traps

SHOULDERS
Cable lateral raise 4x10
Cable rear delt fly 4x10
Shoulder press 4x10
Facepulls 4x10

TRAPS

Heavy shrugs (can be machine or free weight) 4x till failure

ARMS

Hammer curls 4x10
Strict curls 4x10
Reverse grip curls 4x10
2 sets of cable bar curls till failure (optional)

Day three-legs and back

LEGS (you’ll prolly skip this)

Bulgarian split squat 4x10
Lying hamstring curls 4x10
Leg extension 4x till failure each set
Single leg hamstring curl 4x10
Hip abductor 4x10
Hack squat 4x20 low weight high reps
Weighted lunges 2x till failure

BACK
Pull-ups 4x10
Lay pull-down 4x10
Seated cable rows 4x10
Lower back extension 4x10 (can be switched for another exercise if need be)

Day 4- “rest”

Light cardio 1-2 mile run 8 min pace
Neck workouts (videos can be found online)

Then repeat the process, so it’s 6 times a week, if you can’t go 6 times a week I would just take an extra rest day. Building muscle primarily comes down to intensity of the training so remember that. Hope this helps anyone who needs a good routine

Good gains

 

[flippasav]

Nice muscles dude