Training plan 1 (5x/week) * Day 1: Back/Rear Delt * Day 2:..
Added 2022-09-23 17:09:24 +0000 UTCTraining plan 1 (5x/week)
* Day 1: Back/Rear Delt
* Day 2: Chest/Trap
* Day 3: off 🚫
* Day 4: Legs
* Day 5: Shoulders/Biceps
* Day 6: Triceps/Calves
* Day 7: off 🚫
Day 1: Back/Rear Delt
T bar rows 4 x 12-15
Wide grip pullups 50 reps (if you can get it in 3 sets add weight )
Seated rows 4 x 8-10
Db rows 4 x 8
Standing Cable rear laterals 4 x 12-15
Incline Db rear laterals 4 x 30
Day 2: Chest/Trap
Lower cable pulls 4 x 25,20,15,10
Pec minor dips 4 x 8
supersetted w/
Bench press 4 x 12 (don’t lock out only come up high enough to contract pecs )
Db incline press 4 x 8-10
Shrugs 4 x 20
Rope upright rows 4 x 15-20
Day 3: off 🚫
Day 4: Legs
Squats 4 x 6-8
Good mornings 4 x 15
Seated leg curls 4 x 20,20,15,15
Glute ham thrust 4 x 20 3 sec hold at the top
Leg press 4 x 20
Hack squats 4 x 8-10
Day 5: Shoulders/Biceps
Db shoulder press 4 x 8-10
Side laterals 4 x 10-12
Front plate raises 100 reps
Barbell curls 4 x 8-10
Incline db curls 4 x 10-12
Preacher curls 4 x 12'
Day 6: Triceps/Calves
Dips machine 4 x 12 3 sec positive and 3 sec hold in contraction
Tricep pushdowns 4 x 12
Close grip bench press 4 x 12
Seated calf raises 4 x 20
Standing calf raises 4 x 20
Rope crunches 4 x 15
Day 7: off 🚫
