this is one from last month flex i wanna try tell me wut u guys think
This is a setup i did awhile ago
so you understand
Sets x Reps
Weeks 1,4,7 Pump Pursuit
Day BodyPart
1 Back,legs,shoulders,traps
2 Chest, Arms,Calves, Abs
3 Back,legs,shoulders,traps
4 Chest, Arms,Calves, Abs
5 Back,legs,shoulders,traps
6 Chest, Arms,Calves, Abs
7 Rest
Workouts
Back Legs Shoulders Traps
Excercise Sets Reps
Deadlifts 2x15
2x30
Bent-Over Rows 2 x15
2 x30
Legs Presses 2 x15
2 x30
Leg Extensions 2x 15
2 x30
Lying Leg Curls 2 x15
2 x30
Standing Press 2 x15
2 x30
Lateral Raises 2 x15
2 x30
Dumbell Shrugs 2x 15
2 x30
Chest Arms Calves and Abs
Excercise Sets Reps
Incline Dumbell 2 x15
2x 30
Cable Crossovers 2 x15
2 x30
Preacher Curls 2 x15
2x 30
Stand Cabel Curls 2x 15
2x 30
Pushdowns 2 x15
2 x30
Overhead Extens. 2 x15
2 x30
Standing Calf R. 2 x15
2 x30
Seated Calf R. 2x 15
2 x30
Mach. Crunches 2 x15
2 x30
Weeks 2,5,8 Jacked Up
Day Bodypart
1 Chest, Triceps, Calves
2 Legs, Shoulders, Traps
3 Back, Biceps, Abs
4 Chest, Triceps, Calves
5 Legs, Shoulders, Traps
6 Back, Biceps, Abs
7 Rest
Workouts
Chest, Triceps, Calves
Exercise Sets Reps
Incline Barbell 3x 8
3x 12
Dumbell Bench 3 x10
Decline Press 3x 8
3 x12
Pec Dec 3 x10
Lying Tricep Ex 3 x8
3x 12
One Arm Pushdowns 3x 10
Overhead rope Ex 3x 8
3x12
Donkey Calf R. 3 x10
Seat Calf R. 3x 20
Legs Shoulders Traps
Exercise Sets Reps
Smith Machine Squats 3 x8
3x 12
Hack Squats 3 x10
Legs Extensions 3 x8
3 x12
Rom Deadlift 3 x10
Seated Leg Curls 3x 8
3 x10
Smith Shoulder Press 3 x10
Leaning Lateral R. 3x 8
3x 12
Bentover Lateral R. 3 x10
Incline Dumbell Shrugs 3 x8
3 x12
Back Biceps Abs
Exercise Sets Reps
One Arm DB rows 3x 8
3 x12
T-Bar Rows 3 x10
Seated Cable Rows 3x 8
3x 12
Lat Pulldowns 3x 10
Barbell Curls 3x 8
3 x12
Preacher Curls BB 3 x10
Incline DB Curls 3x 8
3 x12
Hanging Knee Raises 3 x10
Russian Twists 3x 8
3x 12
Weeks 3,6,9 Rest & Grow
Day Bodypart
1 Arms Calves
2 Shoulders Traps
3 Rest
4 Legs
5 Chest and Back
6 Rest
7 Rest
Arms Calves
Exercise Sets Reps
Pushdowns 3 x15
Lying Tri Exten. 2 x15
2x 8
Overhead DB Ext. 2 x15
2 x2-3
Weighted Dips 3 x10
Barbell Curls 2x 15
2x 2-3
Seated DB Curls 2 x15
2 x6
Preacher Curls 2 x15
2x 6
Hammer Curls 2 x15
2 x10
Stand Calf R 3x 25
Seated Calf R 3 x25
Shoulders Traps
Exercise Sets Reps
Lateral Raises 3 x15
Standing DB P. 2 x15
2x 2-3
Upright Rows 2x 15
2 x6
Bentover lateral R. 2 x15
2 x6
DB Shurgs 2x 15
2 x6
Smith Rev Shrugs 2 x15
2x 6
Legs
Exercise Sets Reps
Legs Extensions 3 x15
1x 2-3
Squats 2 x15
2x 8
Hack Squats 2x 15
2x 6
Leg Press 2 x15
2 x6
1x 2-3
Weighted Lunges 2 x15(Each Leg)
Romanian Deadlifts 2 x15
2 x6
Lying Legs Curls 2 15
2 x6
Chest Back
Exercise Sets Reps
Dumbell FLys 3x15
Incline bench presses 2x15
2x8
Dumbell Bench Presses 2x15
2x6
Dumbell Pulllovers 2x15
2x6 1x2-3
Lat Pulldowns 2x15
2x6
Bnet Over Rows 2x15
2x6
Seated Rows 2x15
2x6
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