▲ 2 r/workout
Been following this plan for quite some time, would really like some suggestions or feedback. I want to have atleast one arm day as they are my priority rn.
| Day | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| Monday- Chest + Biceps | Chest Press Machine | 3 | 1-15, 2-12, 3-10 | |
| Incline Smith | 3 | 1-12, 2-10, 3-8 | ||
| Cable Fly | 3 | 1-14, 2-12, 3-10 | ||
| Pec Deck | 1 | Failure | ||
| Straight Bar Curls | 2 | 1-14, 2-12 | ||
| Incline Curls | 3 | 1-14, 2-12 | ||
| Preacher Curls | 3 | 1-14, 2-12 | ||
| Machine Press | 3 | 1-14, 2-12, 3-10 | ||
| Tuesday-Back + Triceps | Pull Ups | 2 | Failure | |
| V-Handle Pulldowns | 3 | 1-15, 2-12, 3-10 | ||
| Chest Supported Rows | 3 | 1-14, 2-12, 3-10 | ||
| V-Handle Rows | 3 | 1-14, 2-12, 3-10 | ||
| Reverse Fly | 3 | 1-14, 2-12, 3-10 | ||
| Tricep Pushdown | 3 | 1-14, 2-12 | ||
| Overhead Tricep Extension | 3 | 1-14, 2-12 | ||
| Single Arm Kickback | 2 | 1-14, 2-12 | ||
| Wednesday-Legs | Leg Raises | 4 | ||
| Hamstring Curls | 3 | |||
| Squats | 3 | |||
| Leg Press | 2 | |||
| Calf Raises | 3 | |||
| Thursday-Chest | Bench Press | 3 | 1-12, 2-10, 3-8 | |
| Incline Smith Press | 3 | 1-12, 2-10, 3-8 | ||
| Dips | 3 | 1-12, 2-10, 3-8 | ||
| Cable Flys | 2 | 1-14, 2-12 | ||
| Pec Deck | 2 | 1-14, 2-12 | ||
| Friday-Back | Pullups | 2 | Failure | |
| Barbell Rows | 3 | 1-12, 2-10, 3-8 | ||
| Cable V-Bar Pulldown | 3 | 1-14, 2-12, 3-10 | ||
| Uni-Lateral Row | 2 | 1-14, 2-12, 3-10 | ||
| Chest Supported Row | 3 | 1-14, 2-12, 3-10 | ||
| Hyperextension | 1 | 12 | ||
| Saturday-Arms | Straight Bar Curls | 3 | 1-14, 2-12, 3-10 | |
| Overhead Triceps Extension | 3 | 1-14, 2-12, 3-10 | ||
| Preacher Bar Curls | 3 | 1-14, 2-12, 3-10 | ||
| Straight Bar Triceps Pushdown | 3 | 1-14, 2-12, 3-10 | ||
| Baseian Curls | 3 | 1-14, 2-12, 3-10 | ||
| Smith Tricep Press | 3 | 1-14, 2-12, 3-10 | ||
| Cable Lateral Raise | 3 | 1-14, 2-12, 3-10 | ||
| Machine Press | 2 | 1-14, 2-12, 3-10 | ||
| Face Pulls | 2 | 1-14, 2-12, 3-10 | ||
| Sunday- Cardio |
u/Extension-Cake1318 — 12 days ago