Why should you let me physique ascend you?
Well it’s simple!
i went from being a skinny f****t to an absolute stud ! (In 2-3 years fully naturally , pinning hgh in feb tho
)
(I’m on a bulk and I always eat before going to the gym and drink like 2l water during my sessions
)
IMPORTANT INFORMATIONS
Lets get started on how to I achieved this kind of mass naturally, I'll explain some concepts which are a pain in the ass to do but work magic!
Resistance and pressure, people underestimate the negative movement of a rep a lot ! Doing the (eccentric) negative slowly and controlled will make you not only gain muscle way quicker, it'll also make you stronger way faster! I'll give an example, imagine you're on the legpress. When you let the weight come back towards you you should let this take 2-4 seconds working against the weight and when the (eccentric) negative motion is done you do the (concentric) positive as explosive as possible.
The concept I’ve explained is almost law for every exercise, but there will be exercises where when you complete a rep you hold for 2-3 seconds and some where you try to avoid to complete the (concentric) positive motion to keep strain focused on the muscle you're trying to train, if you're doing it focused on the glutes don’t finish the (concentric) positive and right before you complete the range of motion to restart the slow and controlled (eccentric)negative to keep all the focus and strain on the glutes because if you lock out you'll switch that strain partially to other muscles and the joints, Fly’s are an exercise where holding the concentric for 2-3 second are beneficial.
When I talk about MAX weight I’m talking about something you can at least do for OVER 5 reps not a 1 rep max weight.
I’m not gonna mention every time when to use the ‘methods’ ( slow eccentric and holding) only low IQ’s won’t know when to what but when it’s important and mandatory I’ll mention it in the set or at the exercise line
When I talk about MAX weight I’m talking about something you can at east do for OVER 5 reps not a 1 rep max weight.
I’m not gonna mention every time when to use one of the 2 methods explained ( resistance/pressure and lockout holding) only low IQ’s won’t know when to what but when it’s important and mandatory I’ll mention it in the set or at the exercise line
DISCLAIMER:MY GUIDES ARE MADE FOR NATURAL PEOPLE THATS WHY THE VOLUME IS HIGHER THAN WHAT IS POPULAR, MY SPLITS ARE DESIGNED TO ABSOLUTELY r**e YOUR MUSCLES TO OBLIVION AND THAN WITH GOOD DIETING AND A WEEK REST TO FULLY RECOVER, PEOPLE ON GEAR 1. GAIN STRENGHT MORE EASLY AND 2. HAVE WAY FASTER RECOVERY SO THATS WHY MY PROGRAM DIFFERS FROM THAT WHICH THE FITNESS COMMUNITY(ROID USERS) PROMOTE MY RESULTS SPEAK FOR THEMSELVES THIS DOESN'T MEAN I DON'T ENCOURAGE ROID ABUSERS TO ALSO TRY AND FOLLOW THIS TRAINING PLAN RECOVERY IS KEY THO SO MAKE SURE TO LET THE MUSCLES RECOVER I'LL DEBATE ANY OF YOU RETARDS DISAGREEING WITH MY METHODS LOL.
Sadly I couldn't post a picture for every exercise not sure how to perform it, askin a comment and i'll post the correct picture
Now that we have that out of the way, lets go on to the exercises I’ve found to be most effective
WOMAN SECTION ( 3 day split for the normies who don’t want to go 6 days a week)
Day 1: Legs
Start by quickly stretching(this will not be calculated into the hour)
1. Leg press using the method( no holding) I’ve described. We'll be PGA'ing this exercise so 3 sets
Set 1: warm up weight something easy to handle 15 reps using the method explained
Set 2: Top weight, this should feel hard , 8-12 reps using methos explained, don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained
2. Seated hamstring curl machine, same plan as the leg press machine with the methods explained.
3. Calve raises 2 sets using the methods explained
set 1: Not to heavy, just use the methods explained and it'll burn like hell ( for calves always try as many reps as possible it's a very stubborn muscle)
set 2: increase the weight...
4. Leg extensions, we've arrived at the last exercise for legs. We've already hit all the muscles quads, hamstrings(which will also do some work on glute day) and calves, but this exercise will be to make sure those quads gave their all ! it'll consist of 2 sets because there will be no need for a warmup set.
Set 1: intermediate weight should already struggle 10-12 reps
Set 2: top weight 8 reps
Day 2: Back
Start by just hanging for a bit to get those muscles stretched out. (I do completely different exercises but this is a girl friendly version)
1. Latpull downs 3 sets ( It's just very important you do the exercise correct a lot of people don't realise it but they're training their upper back instead of their lats, make sure to sit a bit back so the thing keeping you from being pulled upwards in on your knees, keep your elbows tucked and pull it down in front of you not down towards you otherwise it's an upper back exercise)( also make sure for this exercise when you go back up to fully go up your arms should be stretched again) ----> honestly for girls I’d just recommend to do cable pullovers because it's easier to do correctly ( just think about elbowing someone behind you because it's important you don't pull with your arms but move the weight by driving your elbows back)(IN THIS PICTURE SHE'S DOING IT WRONG YOU CAN SEE THE UPPER BACK BEING USED AND NOT THE LATS)
2. for upper back any higher row is indeed correct, just remember to use the methods I’ve explained.
3. Lower back extensions ( goated exercise) 3 sets
Don't need to explain this one and try holing a plat while doing it. It should hurt to stand up or try picking something up after.
set 1: No weight 15 controlled reps
set 2: add weight 10-12 reps
set 3:: no weight till failure
Day 3: Glutes (normally i'd recommend 2 glute days a week for girls )
We have arrived at the most important day for a girls physique. So make sure to always give it your all on this day.
1. Abduction machine ( important for that roundness) 2 sets ( trains glute minimus and medius)
Set 1: intermediate weight 12-15 reps (only holding the motion no controlled negative needed here)
Set 2: hard weight 8-10 reps (only holding the motion no controlled negative needed her
2. Leg press (GLUTE FOCUSED) --> instead of placing your feet in the middle you'll place them at the very top of the legpress ( 3 sets)
Set 1: warm up weight something easy to handle 15 reps using the method explained except holding after completing a rep
Set 2: Top weight, this should feel hard , 8-12 reps using methos explained except holding after completing a rep , don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained except holding after completing a rep
3. Romanian deadlift (glute focused) --> i recommend to watch a video on this but basically to target the glutes you need to keep the barbell glued to your legs while going down which should be don't according to the methods I’ve explained slow and controlled, if you let the barbell go to much in front of your legs it'll become a hamstring exercise. So while you go down you keep the weights/bar glued to your legs and when that is done go up and clench your cheeks
(3 sets)
Set 1: warm up weight something easy to handle 15 reps using the method explainedSet 2: Top weight, this should feel hard , 8-12 reps using methods explained, don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained
4. glute extensions
Don't need to explain this one and try holing a plat while doing it and use methods
set 1: No weight 15 controlled reps using methods explained
set 2: add weight 10-12 reps using methods explained
set 3:: no weight till failure using methods explained
HM's: Step ups, kick backs / side kicks / hip thrusts.
DAY 4. ABS ( optional/ Anti bulky waist !)
1. Planks (2 sets to failure)
2. Flutter kicks/ leg lifts (2 sets to failure)
3. Russian twists (2 sets to failure à use weights )
This is the guide to being a sexy foid physique wise, Normally if you follow this you'll notice not only gains but weights getting easier always remember to try and increase weights and or amount of reps for a certain weight because many people don't notice it but they keep sticking to the same weights , same reps for months on end expecting to gain mass or strength
Any questions let me know
Mens section ( 5/6 day 2Beau split)
Day 1: Chest
1. Bench press/ chest fly’s ( you can choose which of the 2 exercises you want to do chest fly’s will be most optimal but if you can stack the machine like me it can get boring) ( I’m only going to explain fly’s)
How to do fly’s correctly: seat yourself on the edge of the fly’s seat, press your lats back and put your chest forward as a proud ah n***a, feel the stetch, breath in , and do the rep and as you’re coming forward the bend in your arms should straighten out at the end of the positive motion you hold 2-4 seconds then take the negative slowly like a chad and repeat).
Set 1: warm up low weight 12 reps (75% of what you’re able to do for me its 140kg stack so I start at 100kg’s)
Set 2: max weight 8-12 reps following the method and with perfect form.
Set 3 lower the weight a little bit and go till failure following the method with partials when you fail.
2. Incline dumbbell press ( easy ah exercise, Keep the elbows tucked in while doing reps because if you flare them out it becomes a front delt exercise dumb ass n***a)
Set 1: Low warm up weight should be half of your max weight. 12 reps
Set 2: Calm intermediate weight 12-15 reps avoid locking out as this switches focus to front delts
Set 3: max weight 8 reps avoid locking out as this switches focus to front delts
3. Upper cable Fly’s( Don’t put the cables all the way down put them on a bit above the lowest setting, Don’t put your feet forward to balance against the weight what are you some pussy who likes cheating ?) ( also cross your arms, switching sides)à 2 sets
Set 1: Intermediate weight 15 reps
Set 2: Max weight 8-10 reps
4. Cable fly’s focused on the lower part of the pec ( Don’t do that gay shit in the picture below, put your feet next to each other, slight bend in the knees, bend your back over and then commence)
--> same as upper cable fly’s
5. Incline smith machine with the method but without locking out. (ATP your chest and delts should already be tired out) ( remember to keep elbows tucked)
Set 1: low weight 15 REPS
Set 2 : below max weight 10-12 reps
6. I like to do dips and the supine machine for a nasty pump at the end but this is optional
Day 2: Back (STRAPS REQUIRED) (FUCK LAT PULL DOWNS)
Warmup: Pull ups 1 set to failure
1. Bench supported upper back rows into shrugs ( You grab a bench put it on the setting above flat, you grab 2 dumbells strap them, and lay with your stomach on the bench, with the edge of the bench being right below your chest, elbows flared out and then you pull up after you can’t go on, you relax your arms fully fist in hammer position and shrug the weight this is a goated exercise) (first pic rows then switch to second pic shrugs, bench should not be that that placed tho and the guy is positioned to low on the bench) 3 sets
Set 1: Low weight 12 reps no shrugs (no straps needed) don’t need to use the method here just make sure to hold a second or 2
Set 2: high weight 12 reps shrugs till failure don’t need to use the method here just make sure to hold a second or 2
Set 3: Higher weight 8 reps shrugs till failure don’t need to use the method here just make sure to hold a second or 2
2. Bench supported dumbbell rows ( take the bench you just used and turn it around, grab a dumbbell put your opposite arm then the one you’re gonna use on the bench to support yourself, the foot on the same side as the side you’re holding the dumbbell on should be positioned behind you and the other foot in front of you, now bend forover Let the dumbbell pull on your lat toward the ground and then pull the dumbbell up by driving your elbow backwards, just imagine elbowing someone behind you who’s being annoying , then let the weight go down and controlled till you have a full stretch isn’t doesn’t hurt to even let your body go along with the weight don’t need to be stiff in this exercise)
Set 1: Intermediate weight 15reps
Set 2: high weight to failure
Set 3: Higher weight to failure
3. Lower back extensions
Don't need to explain this one and make sure that it hurts to stand up or pick something up
set 1: No weight 15 controlled reps
set 2: add weight 10-12 reps
set 3:: Add max weight 5-8 controlled reps with holding 3-5 seconds at the top
4. Pullovers 1 set till failure
5. Supine machine shrugs
Set 1: Intermediate weight till failure
Set 2: Max weight till failure
Day 3. Legs/glutes ( Hate this shit but it’s actually important don’t wanna look like a f****t)(FUCK SQUATTING RAAAAAH)
1. Adductor machine (Just use the methods) 1 set
Set 1: intermediate weight till failure
2. SEATED Hamstring curls ( Only hold) 1 set
Set 1: intermediate weight till failure
3. Leg press ( METHODS !!! except locking out) 4 sets(should be hard to walk after this)
Set 1: Warm up weight 15 reps
Set 2: High weight 12 reps
Set 3: Max weight till failure get a spotter
4. RDL’s ( hamstring focused, will hit glutes regardless but lets keep it hamstring focused for the most part) 3 sets use methods
Set 1: Warmup 12 reps
Set 2: intermediate weight 10 reps
Set 3: max weight till failure ( look for 8 reps atleast thank you)
Optional set 4: High weight till failure
5. Calve raises 2 sets with holds
set 1: Not to heavy, for calves always try as many reps as possible it's a very stubborn muscle)
set 2: increase the weight to your liking but honestly just max that shit out but get enough reps with holds
6. Abductor machine 2 sets ( trains glute minimus and medius)( warning if you lean forward you will be r***d by the local gym gorilla)
Set 1: intermediate weight 12-15 reps (only holding the motion no controlled negative needed here)
Set 2: hard weight 8-10 reps (only holding the motion no controlled negative needed her
7. Leg extensions 1 set
Set 1: Max weight till failure
8. Adduction max weight till failure
Day 4: Shoulders (For the femboys with short clavicles @snow )
1. Cable lateral raises ( Okay put this shit so you begin from a 90° angle, chest forward , stand straight no leaning) 4 sets
Set 1: Warmup 8
Set 2 intermediate weight 12-15 reps
Set 3: Max weight till failure ( should be around 8 reps you need to aim for)
2. Incline shoulder press ( honestly you get plenty of activation from chest so this will be the only front delt exercise) 3 sets ( no methods or lockout)
Set 1: Warm up 10 reps
Set 2: high weight 12-15 reps
Set 3: Max weight till failure ( look for atleast 8 reps)
3. Double cable cross for back delts ( goated exercise one of my favs, very hard to go heavy on but hits back delts so well way better than doing it one arm at a time) ( use methods )3 sets
Set 1 : Lowest weight warm up
Set 2: Intermediate till failure
Set 3: Max weight till failure
Day 5: Arms
Triceps: ( how to train your fucking triceps, keep your elbow locked in position pussy)
1. Reverse grip tricep pulldown into tricep push down 3 sets (only hold )
Set 1: Warmup 8 reps
Set 2 : high weight till 10 reps into pushdowns till failure
Set 3: Max weight 8 reps into pushdowns till failure
2. Curl bar tricep extensions 3 sets
Set 2: High weight till failure get a spotter
Set 3: Max weight till failure get a spotter
Biceps: (How to train your biceps? FLARE THE FORE ARM OUT as you curl to get a better peak)
1. curlbar curls 3 sets
Set 1: warmup 12 reps
Set 2: Intermediate weight 12-15 reps
Set 3: Maw weight 15 reps NO LESS CHEAT IF YOU HAVE TO but you’re not allowed to do less than the previous set.
2. dumbbell hammer curls 3 sets
Set 1: warmup 12 reps each arm
Set 2: high weight 12 reps each arm
Set 3: Max weight 15 reps each arm NO LES CHEAT IF YOU HAVE TO but you’re not allowed to do less than the previous set.
3. Behind the back cable curls ( methods mandatory) 2 sets
Set 1: Intermediate weight till failure
Set 2: High weight till failure
Forearms: ( Some I can’t explain well so I’ll put the ones I can explain )
1.Cable forearm curls 3 sets ( easy to max out so no rep recommandations , just do this till failure everytime)
2. reverse grip forearm curls 3 sets ( keep uour wrist bended while doing this and grip the bar tightly) no rep recommandations à Go till failure
Day abs can be done on any other day
Planks—> look female section
Cable crunches ( easy to max out do 3 sets)
Russian twists--> look female section
Leg raises with air kick (2 sets till failure )
Oblique crunches (2 sets till failure)
Optional hanging leg raises
Any questions let me know
Well it’s simple!
i went from being a skinny f****t to an absolute stud ! (In 2-3 years fully naturally , pinning hgh in feb tho
)(I’m on a bulk and I always eat before going to the gym and drink like 2l water during my sessions
)IMPORTANT INFORMATIONS
Lets get started on how to I achieved this kind of mass naturally, I'll explain some concepts which are a pain in the ass to do but work magic!
Resistance and pressure, people underestimate the negative movement of a rep a lot ! Doing the (eccentric) negative slowly and controlled will make you not only gain muscle way quicker, it'll also make you stronger way faster! I'll give an example, imagine you're on the legpress. When you let the weight come back towards you you should let this take 2-4 seconds working against the weight and when the (eccentric) negative motion is done you do the (concentric) positive as explosive as possible.
The concept I’ve explained is almost law for every exercise, but there will be exercises where when you complete a rep you hold for 2-3 seconds and some where you try to avoid to complete the (concentric) positive motion to keep strain focused on the muscle you're trying to train, if you're doing it focused on the glutes don’t finish the (concentric) positive and right before you complete the range of motion to restart the slow and controlled (eccentric)negative to keep all the focus and strain on the glutes because if you lock out you'll switch that strain partially to other muscles and the joints, Fly’s are an exercise where holding the concentric for 2-3 second are beneficial.
When I talk about MAX weight I’m talking about something you can at least do for OVER 5 reps not a 1 rep max weight.
I’m not gonna mention every time when to use the ‘methods’ ( slow eccentric and holding) only low IQ’s won’t know when to what but when it’s important and mandatory I’ll mention it in the set or at the exercise line
When I talk about MAX weight I’m talking about something you can at east do for OVER 5 reps not a 1 rep max weight.
I’m not gonna mention every time when to use one of the 2 methods explained ( resistance/pressure and lockout holding) only low IQ’s won’t know when to what but when it’s important and mandatory I’ll mention it in the set or at the exercise line
DISCLAIMER:MY GUIDES ARE MADE FOR NATURAL PEOPLE THATS WHY THE VOLUME IS HIGHER THAN WHAT IS POPULAR, MY SPLITS ARE DESIGNED TO ABSOLUTELY r**e YOUR MUSCLES TO OBLIVION AND THAN WITH GOOD DIETING AND A WEEK REST TO FULLY RECOVER, PEOPLE ON GEAR 1. GAIN STRENGHT MORE EASLY AND 2. HAVE WAY FASTER RECOVERY SO THATS WHY MY PROGRAM DIFFERS FROM THAT WHICH THE FITNESS COMMUNITY(ROID USERS) PROMOTE MY RESULTS SPEAK FOR THEMSELVES THIS DOESN'T MEAN I DON'T ENCOURAGE ROID ABUSERS TO ALSO TRY AND FOLLOW THIS TRAINING PLAN RECOVERY IS KEY THO SO MAKE SURE TO LET THE MUSCLES RECOVER I'LL DEBATE ANY OF YOU RETARDS DISAGREEING WITH MY METHODS LOL.
Sadly I couldn't post a picture for every exercise not sure how to perform it, askin a comment and i'll post the correct picture
Now that we have that out of the way, lets go on to the exercises I’ve found to be most effective
WOMAN SECTION ( 3 day split for the normies who don’t want to go 6 days a week)
Day 1: Legs
Start by quickly stretching(this will not be calculated into the hour)
1. Leg press using the method( no holding) I’ve described. We'll be PGA'ing this exercise so 3 sets
Set 1: warm up weight something easy to handle 15 reps using the method explained
Set 2: Top weight, this should feel hard , 8-12 reps using methos explained, don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained
2. Seated hamstring curl machine, same plan as the leg press machine with the methods explained.
3. Calve raises 2 sets using the methods explained
set 1: Not to heavy, just use the methods explained and it'll burn like hell ( for calves always try as many reps as possible it's a very stubborn muscle)
set 2: increase the weight...
4. Leg extensions, we've arrived at the last exercise for legs. We've already hit all the muscles quads, hamstrings(which will also do some work on glute day) and calves, but this exercise will be to make sure those quads gave their all ! it'll consist of 2 sets because there will be no need for a warmup set.
Set 1: intermediate weight should already struggle 10-12 reps
Set 2: top weight 8 reps
Day 2: Back
Start by just hanging for a bit to get those muscles stretched out. (I do completely different exercises but this is a girl friendly version)
1. Latpull downs 3 sets ( It's just very important you do the exercise correct a lot of people don't realise it but they're training their upper back instead of their lats, make sure to sit a bit back so the thing keeping you from being pulled upwards in on your knees, keep your elbows tucked and pull it down in front of you not down towards you otherwise it's an upper back exercise)( also make sure for this exercise when you go back up to fully go up your arms should be stretched again) ----> honestly for girls I’d just recommend to do cable pullovers because it's easier to do correctly ( just think about elbowing someone behind you because it's important you don't pull with your arms but move the weight by driving your elbows back)(IN THIS PICTURE SHE'S DOING IT WRONG YOU CAN SEE THE UPPER BACK BEING USED AND NOT THE LATS)
2. for upper back any higher row is indeed correct, just remember to use the methods I’ve explained.
3. Lower back extensions ( goated exercise) 3 sets
Don't need to explain this one and try holing a plat while doing it. It should hurt to stand up or try picking something up after.
set 1: No weight 15 controlled reps
set 2: add weight 10-12 reps
set 3:: no weight till failure
Day 3: Glutes (normally i'd recommend 2 glute days a week for girls )
We have arrived at the most important day for a girls physique. So make sure to always give it your all on this day.
1. Abduction machine ( important for that roundness) 2 sets ( trains glute minimus and medius)
Set 1: intermediate weight 12-15 reps (only holding the motion no controlled negative needed here)
Set 2: hard weight 8-10 reps (only holding the motion no controlled negative needed her
2. Leg press (GLUTE FOCUSED) --> instead of placing your feet in the middle you'll place them at the very top of the legpress ( 3 sets)
Set 1: warm up weight something easy to handle 15 reps using the method explained except holding after completing a rep
Set 2: Top weight, this should feel hard , 8-12 reps using methos explained except holding after completing a rep , don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained except holding after completing a rep
3. Romanian deadlift (glute focused) --> i recommend to watch a video on this but basically to target the glutes you need to keep the barbell glued to your legs while going down which should be don't according to the methods I’ve explained slow and controlled, if you let the barbell go to much in front of your legs it'll become a hamstring exercise. So while you go down you keep the weights/bar glued to your legs and when that is done go up and clench your cheeks
(3 sets)Set 1: warm up weight something easy to handle 15 reps using the method explainedSet 2: Top weight, this should feel hard , 8-12 reps using methods explained, don't do a fixed amount of reps each time try to every time surpass what you know you can do.)
Set 3: Lower the weight a little bit and do 10-12 reps using the method explained
4. glute extensions
Don't need to explain this one and try holing a plat while doing it and use methods
set 1: No weight 15 controlled reps using methods explained
set 2: add weight 10-12 reps using methods explained
set 3:: no weight till failure using methods explained
HM's: Step ups, kick backs / side kicks / hip thrusts.
DAY 4. ABS ( optional/ Anti bulky waist !)
1. Planks (2 sets to failure)
2. Flutter kicks/ leg lifts (2 sets to failure)
3. Russian twists (2 sets to failure à use weights )
This is the guide to being a sexy foid physique wise, Normally if you follow this you'll notice not only gains but weights getting easier always remember to try and increase weights and or amount of reps for a certain weight because many people don't notice it but they keep sticking to the same weights , same reps for months on end expecting to gain mass or strength
Any questions let me know
Mens section ( 5/6 day 2Beau split)
Day 1: Chest
1. Bench press/ chest fly’s ( you can choose which of the 2 exercises you want to do chest fly’s will be most optimal but if you can stack the machine like me it can get boring) ( I’m only going to explain fly’s)
How to do fly’s correctly: seat yourself on the edge of the fly’s seat, press your lats back and put your chest forward as a proud ah n***a, feel the stetch, breath in , and do the rep and as you’re coming forward the bend in your arms should straighten out at the end of the positive motion you hold 2-4 seconds then take the negative slowly like a chad and repeat).
Set 1: warm up low weight 12 reps (75% of what you’re able to do for me its 140kg stack so I start at 100kg’s)
Set 2: max weight 8-12 reps following the method and with perfect form.
Set 3 lower the weight a little bit and go till failure following the method with partials when you fail.
2. Incline dumbbell press ( easy ah exercise, Keep the elbows tucked in while doing reps because if you flare them out it becomes a front delt exercise dumb ass n***a)
Set 1: Low warm up weight should be half of your max weight. 12 reps
Set 2: Calm intermediate weight 12-15 reps avoid locking out as this switches focus to front delts
Set 3: max weight 8 reps avoid locking out as this switches focus to front delts
3. Upper cable Fly’s( Don’t put the cables all the way down put them on a bit above the lowest setting, Don’t put your feet forward to balance against the weight what are you some pussy who likes cheating ?) ( also cross your arms, switching sides)à 2 sets
Set 1: Intermediate weight 15 reps
Set 2: Max weight 8-10 reps
4. Cable fly’s focused on the lower part of the pec ( Don’t do that gay shit in the picture below, put your feet next to each other, slight bend in the knees, bend your back over and then commence)
--> same as upper cable fly’s
5. Incline smith machine with the method but without locking out. (ATP your chest and delts should already be tired out) ( remember to keep elbows tucked)
Set 1: low weight 15 REPS
Set 2 : below max weight 10-12 reps
6. I like to do dips and the supine machine for a nasty pump at the end but this is optional
Day 2: Back (STRAPS REQUIRED) (FUCK LAT PULL DOWNS)
Warmup: Pull ups 1 set to failure
1. Bench supported upper back rows into shrugs ( You grab a bench put it on the setting above flat, you grab 2 dumbells strap them, and lay with your stomach on the bench, with the edge of the bench being right below your chest, elbows flared out and then you pull up after you can’t go on, you relax your arms fully fist in hammer position and shrug the weight this is a goated exercise) (first pic rows then switch to second pic shrugs, bench should not be that that placed tho and the guy is positioned to low on the bench) 3 sets
Set 1: Low weight 12 reps no shrugs (no straps needed) don’t need to use the method here just make sure to hold a second or 2
Set 2: high weight 12 reps shrugs till failure don’t need to use the method here just make sure to hold a second or 2
Set 3: Higher weight 8 reps shrugs till failure don’t need to use the method here just make sure to hold a second or 2
2. Bench supported dumbbell rows ( take the bench you just used and turn it around, grab a dumbbell put your opposite arm then the one you’re gonna use on the bench to support yourself, the foot on the same side as the side you’re holding the dumbbell on should be positioned behind you and the other foot in front of you, now bend forover Let the dumbbell pull on your lat toward the ground and then pull the dumbbell up by driving your elbow backwards, just imagine elbowing someone behind you who’s being annoying , then let the weight go down and controlled till you have a full stretch isn’t doesn’t hurt to even let your body go along with the weight don’t need to be stiff in this exercise)
Set 1: Intermediate weight 15reps
Set 2: high weight to failure
Set 3: Higher weight to failure
3. Lower back extensions
Don't need to explain this one and make sure that it hurts to stand up or pick something up
set 1: No weight 15 controlled reps
set 2: add weight 10-12 reps
set 3:: Add max weight 5-8 controlled reps with holding 3-5 seconds at the top
4. Pullovers 1 set till failure
5. Supine machine shrugs
Set 1: Intermediate weight till failure
Set 2: Max weight till failure
Day 3. Legs/glutes ( Hate this shit but it’s actually important don’t wanna look like a f****t)(FUCK SQUATTING RAAAAAH)
1. Adductor machine (Just use the methods) 1 set
Set 1: intermediate weight till failure
2. SEATED Hamstring curls ( Only hold) 1 set
Set 1: intermediate weight till failure
3. Leg press ( METHODS !!! except locking out) 4 sets(should be hard to walk after this)
Set 1: Warm up weight 15 reps
Set 2: High weight 12 reps
Set 3: Max weight till failure get a spotter
4. RDL’s ( hamstring focused, will hit glutes regardless but lets keep it hamstring focused for the most part) 3 sets use methods
Set 1: Warmup 12 reps
Set 2: intermediate weight 10 reps
Set 3: max weight till failure ( look for 8 reps atleast thank you)
Optional set 4: High weight till failure
5. Calve raises 2 sets with holds
set 1: Not to heavy, for calves always try as many reps as possible it's a very stubborn muscle)
set 2: increase the weight to your liking but honestly just max that shit out but get enough reps with holds
6. Abductor machine 2 sets ( trains glute minimus and medius)( warning if you lean forward you will be r***d by the local gym gorilla)
Set 1: intermediate weight 12-15 reps (only holding the motion no controlled negative needed here)
Set 2: hard weight 8-10 reps (only holding the motion no controlled negative needed her
7. Leg extensions 1 set
Set 1: Max weight till failure
8. Adduction max weight till failure
Day 4: Shoulders (For the femboys with short clavicles @snow )
1. Cable lateral raises ( Okay put this shit so you begin from a 90° angle, chest forward , stand straight no leaning) 4 sets
Set 1: Warmup 8
Set 2 intermediate weight 12-15 reps
Set 3: Max weight till failure ( should be around 8 reps you need to aim for)
2. Incline shoulder press ( honestly you get plenty of activation from chest so this will be the only front delt exercise) 3 sets ( no methods or lockout)
Set 1: Warm up 10 reps
Set 2: high weight 12-15 reps
Set 3: Max weight till failure ( look for atleast 8 reps)
3. Double cable cross for back delts ( goated exercise one of my favs, very hard to go heavy on but hits back delts so well way better than doing it one arm at a time) ( use methods )3 sets
Set 1 : Lowest weight warm up
Set 2: Intermediate till failure
Set 3: Max weight till failure
Day 5: Arms
Triceps: ( how to train your fucking triceps, keep your elbow locked in position pussy)
1. Reverse grip tricep pulldown into tricep push down 3 sets (only hold )
Set 1: Warmup 8 reps
Set 2 : high weight till 10 reps into pushdowns till failure
Set 3: Max weight 8 reps into pushdowns till failure
2. Curl bar tricep extensions 3 sets
Set 2: High weight till failure get a spotter
Set 3: Max weight till failure get a spotter
Biceps: (How to train your biceps? FLARE THE FORE ARM OUT as you curl to get a better peak)
1. curlbar curls 3 sets
Set 1: warmup 12 reps
Set 2: Intermediate weight 12-15 reps
Set 3: Maw weight 15 reps NO LESS CHEAT IF YOU HAVE TO but you’re not allowed to do less than the previous set.
2. dumbbell hammer curls 3 sets
Set 1: warmup 12 reps each arm
Set 2: high weight 12 reps each arm
Set 3: Max weight 15 reps each arm NO LES CHEAT IF YOU HAVE TO but you’re not allowed to do less than the previous set.
3. Behind the back cable curls ( methods mandatory) 2 sets
Set 1: Intermediate weight till failure
Set 2: High weight till failure
Forearms: ( Some I can’t explain well so I’ll put the ones I can explain )
1.Cable forearm curls 3 sets ( easy to max out so no rep recommandations , just do this till failure everytime)
2. reverse grip forearm curls 3 sets ( keep uour wrist bended while doing this and grip the bar tightly) no rep recommandations à Go till failure
Day abs can be done on any other day
Planks—> look female section
Cable crunches ( easy to max out do 3 sets)
Russian twists--> look female section
Leg raises with air kick (2 sets till failure )
Oblique crunches (2 sets till failure)
Optional hanging leg raises
Any questions let me know
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