push day bench 6×8 declined 6x8 incline 6x10 ohp 5x8 ring flys 5x12 close bench 6x8 incline flys 4x12 weighted dips 5x6 power bombs 4x till failure
maybe some ab stuff weaved in.
Jason Clark
Back day
4x10 chin ups 5x5 dead lifts 4x8 lat pulldown 4x8 cable rows
3x40 crunches 1 minute plank
Anthony Brown
>ring flys 5x12 im intrigued. can you explain how these work
Austin Powell
>3x40 crunches Consider subbing out crunches for ab-roll outs or hanging leg raises to avoid long term injury to your spine.
Adam Nelson
She might be literal perfection. Need to see bum to confirm
Alexander Carter
How long are you in the gym? 2 hours? Seems like too much shit for a workout.
Charles Wood
That many sets and exercises would take way more than 2 hours unless every exercise there is body weight only
Wyatt Turner
gymnastic rings hanging from the ceiling, lean over and fly and squeeze the fuck out at the end. you can change your feet position to increase or decrease intensity. I dont have a face pull machine so that's what I use. I do the weighted dips with them and holy fucking shit it is hard. I'm very limited in equipment, but those 20 dollar rings were the best investment ever.
Mason Perez
Was thinking she looks great then saw her left arm. Confirmed perfection.
Jackson Hill
>only one calf exercise at the end of your workout
Planks and Side Planks, 3x 30s each Leg Raises 3x10 Deadlift 3x8 Stiff legged Deadlift 3x8 Calf Raises 3x10 Squats 3x8
I am always anxious before leg day. Something about squatting makes me feel like I will not make it today. But then I do it and wonder what the fuck my problem was.
Shoulder day 5 x 7 shoulder press free weights 5 x 9 shrugs 5 x 12 bending over moving weights back while bent over thingy 5 x 7 pulling barbell up in front to work shoulders/biceps 5 x 10 machine that works the same thing shrugs work 5 x 12 move weights back and forth in front to work front shoulders