Is my routine clapped Any Forums ? MONDAY CHEST BACK (chest focused) Bench press 5 sets, 10, 8, 6, 4, 1 Pullover 4x12 + lat pulldowns 5 sets reps 15,12,10,8,6, Dips 4x6 + weight Chin Ups 3x6 One arm rows 3x10 + ab curls 3 sets amrap Ab curls AMRAP 3 sets
TUESDAY SHOULDER ARM DAY BICEP FOCUS OHP 4 sets 12-6 reps EZ bar/Barbell Curls 4x6-10 +Inclined lateral raises 4 sets 10 reps Tricep extension 4x12-15+Rear delt raises 5x12 Barbell forearm curls 4x12 Abcurls AMRAP 3 sets
WEDNESDAY LEG DAY Deadlift 3x3 Squats 4x6 + calf raises 4x25 Bulgarian splits 4x8 + pullups 3x6
THURSDAY CHEST BACK (upper back focused) Chest supported rows 1 warm up set 4 sets 12-6 Dips 4x6 + Sternum Pull-ups 4x12,8,6,4 One arm rows 4x8 + pullovers 3x12 Incline bench press 4x6 + lat pulldown behind the back 3x12 Abcurls AMRAP 3 sets
Friday ARM DAY OHP 4 sets 12-6 reps EZ bar/Barbell Curls 4x6-10 + Inclined lateral raises 4 sets 10 reps Tricep extension 4x12-15 + behind the back forearm curls Rear delt raises 5x12 + Hammer curls 4x8-12 + lateral raises 21s 4x8-12 + Barbell forearm curls 4x12
Saturday LEG DAY Deadlift 3x3 Squats 4x6 + calf raises 4x25 Bulgarian splits 4x8 + pullups 3x6
OP here, I just want to get more big and have 17 inch arms. i know about training intensity, and with this, and having also to work a 9 to 5 job, doesnt cut it, how can i manage to make more gains while reducing fatigue and time spent in the gym?
Leo Jones
>captcha: nygga
Nathaniel Bell
How long have you been lifting user? What are your goals?
Alexander Diaz
I'm currently in university, and having a 10 am to 3 pm job while having uni classes at 5 pm to 9 pm, I am struggling to come up with a routine that can maximize gains while not having to sacrifice my studies and my professional goals, as well as to avoid a minimialist routine and lack intensity. I'm 186 cm and 102 kg strong and somewhat lean, I have always trained 6 days a week and its really sometimes inconvenient since most of the time the job demands having to do some work early morning, having me to manage and re order my day in order to get a workout in. MY physical goals are bigger legs, arms, and upper chest and thicker fuckinn back, i have been training for 3 years, and I did 1 year of upper lower and 5 months of PPL and then I started doing this chest back style training and since then I started seeing lots of growth, however now that Im working im a little bit more fatigued.
Jason Rivera
And Ive come to realize training 6 days a week is really demanding, you have to have your recovery dialed in, and I have no time to have time to dial recovery, im looking to cut it down maybe to 4-5 days while having an ARM DAY and respecting my current goals, bigger arms, bigger upper back and chest emphasis and legs, legs as in not as a priority.
Austin Cooper
What are your lifts at currently? Would you describe yourself as jacked, skinnyfat, etc...?
Bentley Ortiz
Oh and last questions. How much time are you able to lift per session? Do you have any equipment at home?
Ayden Anderson
I have visible 4 pack but it can get better, my arms are 15 inches, my legs are very big. Main lifts are somewhat above average, 225 bench for 8 reps, 12 reps squat with 3 plates, 4 plate deadlift max, and a very shitty OHP 45lbs each side ( i just recently incoporated OHP)
