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The original was posted on /r/getmotivated by /u/Kaalba on 2023-12-17 04:13:35+00:00.
hello, lets agree that i am not an expert, however these are my workouts, please tell me what i need to change or replace or add.
push1:
bench press 3 sets 15-20 reps then one set 3 reps (strength)
seated fly 3 sets 15-20 reps
standing one arm chest stretch.
incline bench press 3 sets 10-12 reps
cable one arm lateral raise 3 sets 15 reps
dumbbell standing overhead press 3 sets 8 reps
cable one arm triceps kickback 3 sets 15 reps
cable overhead triceps extension barbell attachment 3 sets 4-6 reps
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pull1:
cable wide grip lat pulldown 3 sets 15-20 reps
cable seated row (close grip attachment) 3 sets 15-20 reps
dumbbells shrug 3 sets 15-20 reps
cable face pull superset seated reverse fly 2 sets 15-20
cable bicep barbell curl 3 sets 15 reps superset dumbbell alternate standing bicep curl 3 sets 4-6 reps
cable reverse curl (forearms) superset cable standing back wrist curl 3 sets 12 reps
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arm1:
cable bicep barbell curl 3 sets 15 reps superset dumbbell alternate standing bicep curl 3 sets 4-6 reps
ez or normal barbell curl 3 sets 6 reps
cable one arm triceps kickback superset barbell skull crusher 3 sets 15-20 reps
triceps dip (imagine chest dip but being still not elevated) 3 sets 15-20 reps
dumbbell cross body hammer curl (forearm and biceps) 3 sets 15-20 reps
cable reverse curl (forearms) superset barbell standing back wrist curl 3 sets 15-20 reps
hanging (for grip strength)
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legs:
barbell squat 3 sets 15 reps
barbell romanian deadlift 3 sets 15 then 12 then 10 reps
seated leg extension 3 sets 15-20 reps
seated leg curl 3 sets 15-20 reps
standing calf raise machine 4 sets 15-20 reps
decline crunches machine superset planks 3 sets 15-20 reps
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push2:
dumbbell bench press 3 sets 15-20 reps
cable fly (middle) 3 sets 10-12 reps
standing one arm chest stretch.
chest dip (weighted if its easy) 3 sets 4-6 reps
dumbbell lateral raise 3 sets 10-12 reps
barbell standing overhead press 3 sets 8 reps
seated shoulder press machine 3 sets 8-10 reps
barbell skull crusher 3 sets 15-20 reps
cable triceps pushdown 4 sets 4-6 reps
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pull2:
pull up (chin ups) 4 sets 10-12 reps
machine seated row 4 sets 10-12 reps
dumbbells shrug 3 sets 4-6 reps
dumbbell preacher one arm curl 3 sets 15 reps
dumbbell alternate biceps curl 3 sets 8 reps
dumbbell cross body hammer curl (forearm and biceps) 3 sets 15-20 reps
standing barbell reverse curl 3 sets 6 reps superset barbell standing back wrist curl 3 sets 15-20 reps
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arm2:
cable bicep barbell curl 3 sets 15 reps superset dumbbell alternate standing bicep curl 3 sets 8 reps
barbell preacher curl 3 sets 6 reps
cable one arm triceps kickback superset barbell skull crusher 3 sets 15-20 reps
triceps dip (imagine chest dip but being still not elevated) 3 sets 15-20 reps
standing barbell reverse curl 3 sets 6 reps superset barbell standing back wrist curl 3 sets 15-20 reps
barbell revers wrist curl (arms on both legs) (seated) 3 sets 15 reps (wanna replace that)
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legs2:
seated leg press 3 sets 15 reps
dumbbell walking lunges 3 sets 3-5 reps
barbell deadlift 3 sets 12 reps and an extra 1 set for 3 reps (strength)
seated leg extension 3 sets 4-6 reps
seated leg curl 3 sets 4-6 reps
standing calf raise machine 3 sets 4-6 reps
decline crunches machine 3 sets 15-20
vertical or fully in front leg raise on the chest dip machine 3 sets 12-15
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