Jun 13 • Fitness & Workouts 🏋️
do yall think this plan is optimal
🔥
Push Day (Chest/Shoulders/Triceps)
- Flat Dumbbell Press — 4x8-10
- Incline Dumbbell Press — 4x10-12
- Seated Dumbbell Shoulder Press — 3x10
- Dumbbell Lateral Raises — 4x12-15
- Rope Triceps Pushdown — 3x12-15
- Overhead Triceps Extension — 3x12-15
- Pushups (optional burnout) — 2 sets to failure
🔥
Pull Day (Back/Biceps)
- Lat Pulldown (wide grip) — 4x8-10
- Seated Row Machine — 4x10-12
- Face Pulls — 3x12-15
- Dumbbell Shrugs — 3x12-15
- Dumbbell Bicep Curls — 4x10-12
- Preacher or Cable Curl — 3x12-15
- Hammer Curl Burnout — 2x15-20
🔥
Leg Day
- Leg Press — 4x10-12
- Dumbbell Romanian Deadlift — 4x10-12
- Seated Leg Curl — 4x10-12
- Walking Lunges — 3x20 steps
- Dumbbell Calf Raises — 4x15-20
🔥
Upper Day
- Flat Dumbbell Press — 3x8
- Lat Pulldown — 3x10
- Seated Dumbbell Shoulder Press — 3x10
- Dumbbell Row (single arm) — 3x10
- Dumbbell Lateral Raise — 3x12-15
- Rope Triceps Pushdown — 3x12-15
- Cable Curls — 3x12-15
🔥
Lower Day
- Leg Press — 4x8-10
- Dumbbell Bulgarian Split Squats — 3x10/leg
- Dumbbell Romanian Deadlift — 3x12
- Seated Hamstring Curl — 3x12
- Standing Calf Raise — 4x20
1
5 comments
do yall think this plan is optimal
skool.com/sams-community-5858
Become THAT Guy – The system for leveling up your physique, style, & mindset with accountability, challenges, & direct mentorship.
Leaderboard (30-day)
1
+27
2
+27
3
+22
4
+16
5
+12
Powered by