my routine :DD
Monday – Upper (Chest Focus)
- Primary Chest: Incline Barbell Bench Press
- Upper Back (1): Barbell Row
- Secondary Shoulder: Seated Overhead Press
- Chest Isolation: Machine Flyes
- Side Delts (1): Dumbbell Lateral Raises
- Biceps (1): Cable Curl
- Forearms (1): Dumbbell Wrist Curls
Tuesday – Lower (Squat Focus)
- Primary Squat: Barbell Back Squat
- Weighted Pull-up: Weighted Pull-ups
- Secondary Ham: Barbell Hinge
- Quad Iso: Leg Extension
- Triceps (1): Triceps Overhead
- Rear Delts (1): Face Pulls
- Abs (1): Hanging Leg Raises
Thursday – Upper (Shoulder Focus)
- Primary Shoulder: Standing Overhead Press
- Upper Back (2): Cable Row
- Secondary Chest: Incline Bench Press
- Side Delts (2): Cable Lateral Raises
- Chest Isolation: Cable Crossover
- Biceps (2): Machine Curl
- Forearms (2): Reverse Barbell Curl
Friday – Lower (Deadlift Focus)
- Primary Deadlift: Deadlift
- Machine Lats: Lat Pulldown
- Secondary Quad: Leg Press
- Ham Iso: Leg Curl Machine
- Triceps (2):** Triceps Dip
- Rear Delts (2): Reverse Pec Deck
- Abs (2): Cable Crunches
it’s funny how i didn’t like the idea of working out earlier because of how time consuming and the protein maxxing culture. right now, I enjoy the routine it gives and it’s not really just about bro strength, doing hinges and squats really helps with my posture and flexibility. really grateful of my intern friends that pulled me back in ‘23 :D.