sageofsixpacks

Training plan 1 (5x/week) * Day 1: Back/Rear Delt * Day 2:..

Added 2022-09-23 17:09:24 +0000 UTC

Training 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 🚫