Rate my workout /fit/
Chest/triceps
Back/biceps
Chest/shoulders
Legs/biceps
Repeat. Is this retarded? Ill go more in depth.
>>42190493
DYEL
Chest/tricep
Flat bench:
95x12
115x12
135×10
155×5-7
165×3
Incline bench:
95x12
115x10
135×5-8
Decline bench:
95x12
115x12
135×10
155x5
Bodyweight dips:
3×failure
Triceps:
Pushdowns 6×12 with increased weight each set
Pull downs: same as above
>>42190526
Obvs, thats why im asking for advice ya tard.
>>42190528
Cont.
Back:
Deadlift:
135x12
185x12
205×10
225×5-8
275×3-5
Bent over rows:
95×8
115×6
135×4-5
Biceps:
Hammer curl
17.5x12-15
20×12-15
22.5x12-15
25×8-12
Barbell curl:
45×8 for like 3 sets
>>42190576
Whoops, forgot dumbell rows.
50-65lbs×8 for 4-6 sets
Lat pull downs wide/close grip super set
5 sets of increasing weight 8-12 reps
Chest/shoulders
Same shit for chest.
Shoulders:
Shoulder press
35×10 for 4-5 sets
Lateral/frontal dumbell raises superset
12lb×10-15
Facepulls
5 sets of 12 reps increasing weight.
Idk any machine weights cuz theyre all worn away.
Lateral/fri
>>42190613
Legs
Squats:
135x12
185×8
205x5
135x12
Lunges
40lb dumbell in each hand
4 sets of 16 lunges
Romanian deadlift
135×8
155×8
185x8
205×6
225×4
Leg press
135×12
225×12
275×10
275×10