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Greenery the former mobile player's Workout Split and Routine

Greeneryy

Well-Known Member
Muted
CHEST (Monday)

we start off with flat dumbbell flys 4x15, then we do some heavy bench pressing, aim to 12 reps, its ok to go to failure this early cause its heavy weight, dont go to failure if you can do more than 15 reps, you need muscle for the next exercises, we go to seated hammer press, we do 4 sets of 15, then we do 4x15 on the fly machine, after that we do cable flys 4x15, and after that we do 4 dropsets of incline dumbbell press untill failure

LEG (Tuesday)

so we start off our legday with 4 sets of squats, chasing 12-15 reps, then we go to leg extensions, hold it up for 3 seconds then lower, 12 reps, after that up the weight and do 5 more with explosive strength 4 sets of that, after that we go to the legpress machine, load up 350lbs and do 12-15 reps for 4 sets, then we go to the harmstring curl machine and also hold it retracted for seconds then extend it slowly, 4 sets of 15, and finish off by doing calf raises 4 of 15 stood up and then machine calf raises untill failure.

BACK (Wednesday)

we start our back day with wide lat pulldowns 4x15, then reverse grip 4x15, then move to a flat bench and do dumbbell pullovers 4x15, after that we go to seated rows and do 4x15, both grips, then go back to lat pulldowns and get the V grip, 4x15, arguably best lat pulldown variation, after that we move to FULL ROM Seated rows to finish, again all of this 4x15

SHOULDERS (Thursday)

shoulders now, lateral raises 4x15 go easy on the weight u wanna reach 15 reps, then front raises 4x15, seated shoulder press 4x15, and then rope pullbacks 4x15, finish off with trap lifts untill it burns like a bitch, 4 sets

BICEPS AND TRICEPS (Friday)

finally arm day, biceps and triceps, start off with biceps, standard bicep curls 4x15, then hammer curls 4x15, and last ez bar curls, keep it simple make sure youre using the right weight to get to hypertrophy, then triceps, tricep rope pulldowns 4x15, make sure it burns, french db press 4x15, overhead db raises 4x15, skull crushers 4x15 its GOTTA BURN OR IT AINT WORKING.

ABS (Saturday) Sit ups 4x20, leg raises 4x15, crunches 4x20, russian twists 4x15, Landmine rotation 4x15, rotating leg lifts 4x15
 

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