Perfection
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- Joined
- May 12, 2023
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Filler: Sunday
Push Day: Monday
Chest, Shoulders, Triceps
- Barbell Bench Press: 4 sets x 6-8 reps
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Seated Military Press: 4 sets x 6-8 reps
- Lateral Raises: 3 sets x 12-15 reps
- Tricep Dips or Skull Crushers: 3 sets x 8-10 reps
- Tricep Pushdowns: 3 sets x 12-15 reps
Rest: Tuesday
Pull Day: Wednesday
Back, Biceps, Rear Delts
- Deadlifts: 4 sets x 4-6 reps
- Pull-Ups or Lat Pulldowns: 3 sets x 6-8 reps
- Barbell Rows: 4 sets x 6-8 reps
- Seated Cable Rows: 3 sets x 8-10 reps
- Face Pulls: 3 sets x 12-15 reps
- Barbell or Dumbbell Bicep Curls: 3 sets x 8-10 reps
- Hammer Curls: 3 sets x 12-15 reps
Rest: Thursday
Legs Day: Friday
Quadriceps, Hamstrings, Calves
- Back Squats: 4 sets x 6-8 reps
- Romanian Deadlifts: 3 sets x 8-10 reps
- Leg Press: 4 sets x 8-10 reps
- Lunges: 3 sets x 12-15 reps per leg
- Leg Curls: 3 sets x 10-12 reps
- Standing Calf Raises: 4 sets x 12-15 reps