Bonesbonesbonesbone
T-1000 Frame Mogger
- Joined
- Mar 28, 2022
- Posts
- 9,440
- Reputation
- 7,410
Push (Monday) :
1. Bench Press
2. Overhead Press
3. Barbell Incline Bench Press
4. Skull crushers
5. Triceps Rope Pushdown
6. Lateral Raise
Pull (Wednesday):
1. Barbell Rows
2. Pull-Ups
3. Trap bar shrugs
4. Face Pulls
5. Bicep Curls
6. Hammer Curls
Legs (Friday):
1. Squats
2. Good Mornings
3. Romanian Deadlifts
4. Leg Press
5. Leg Curls
6. Leg Extensions
Bonus: Arm day
Can add this on Saturday's and go all out on isolations for triceps', biceps and forearms.
My personal favorite:
1. Close Grip Bench Press (Triceps focus)
2. Skull Crushers
3. Triceps Pushdown
4. Chin-ups (or DB Curls)
5. Bicep Curls
6. Hammer Curls
1. Bench Press
2. Overhead Press
3. Barbell Incline Bench Press
4. Skull crushers
5. Triceps Rope Pushdown
6. Lateral Raise
Pull (Wednesday):
1. Barbell Rows
2. Pull-Ups
3. Trap bar shrugs
4. Face Pulls
5. Bicep Curls
6. Hammer Curls
Legs (Friday):
1. Squats
2. Good Mornings
3. Romanian Deadlifts
4. Leg Press
5. Leg Curls
6. Leg Extensions
Bonus: Arm day
Can add this on Saturday's and go all out on isolations for triceps', biceps and forearms.
My personal favorite:
1. Close Grip Bench Press (Triceps focus)
2. Skull Crushers
3. Triceps Pushdown
4. Chin-ups (or DB Curls)
5. Bicep Curls
6. Hammer Curls