Bonesbonesbonesbone
T-1000 Frame Mogger
- Joined
- Mar 28, 2022
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MONDAY/ PUSH (Lower+Mid chest focus) | TUESDAY/PULL (Lat focus) | WDNESDAY/LEGS | THURSDAY/ PUSH (Upper chest focus) | FRIDAY/ PULL (Mid,Rhomboids,trap focus) | SATURDAY/ Shoulder and Arms | SUNDAY |
1. Bench Press | 1. Barbell Rows | 1. Squats | 1. Bench Press | 1. Barbell Rows | 1. OHP/Military Press | FULL REST DAY |
2. DB Incline Bench Press | 2. Seated Cable Rows | 2. Good Mornings | 2. DB Incline Bench Press | 2. Seated Cable Rows | 2. Lateral raises | |
3. DB Shoulder Press | 3. Lat Pulldowns | 3. Romanian deadlifts | 3. DB Shoulder Press | 3. Trap shrugs | 3. Triceps Pushdowns | |
4. Lateral raises | 4. Face Pulls | 4. Leg presses | 4. Lateral raises | 4. Lat Pulldowns | 4. Triceps Ropeway's | |
5. Triceps pushdowns | 5. Bicep Curls | 5. Leg curls | 5. Triceps pushdowns | 5. Face Pulls | 5. Bicep Curls | |
6. Triceps Ropeway's | 6. Hammer Curls | 6. Triceps Ropeway's | 6. Hammer Curls | 6. Preacher Curls | ||
6 days split with only one heavy ass leg day session a week, the reason there isn't two leg days in the week is because we want to priorities upper body over lower body in terms of sexual appeal.
So, there's good amount of work done for the chest and back, and I have the 6th day on Saturday to have a dedicated shoulder/arm day to get those juicy round delts and nice arms for the ladies.