D
Deleted member 50253
Iron
- Joined
- Oct 30, 2023
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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
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