gaystuff

default

Week 1

Week 2

Week 3

Week 4

Chest: Stretch, TUT and Pausing
Triceps: Heavy Reps and volume
Shoulders: fuck blast

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Overhead Tricep Extension (Cable)

Push

Back: Stretch, TUT and Strength
Biceps: Strength, Reps and Volume
Shoulders: fuck blast

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Standing Pullover (Cable)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Leg Extension

Seated Hamstring Curl

Standing Calf Raise

Legs

Upright Row (Barbell)

Ab Wheel

Russian Twist (Dumbbell)

Plank

Shoulders: Fuckblast
Arms: Strength and volume

Military Press (Barbell)

Single Arm Tricep Extension (Cable)

Bayesian Curl

Arms

Chest: Stretch, Volume
Back: Strength, Volume

Decline Push Up

Incline Bench Press (Barbell)

Chest/Back

Skull Crusher (Barbell)

Chest Fly (Dumbbell)

JM Press

Single Arm Iso Row

Preacher Curl (Dumbbell)

Pendlay Row

Chin-Up (Bodyweight)

Side Plank

Lunge (Dumbbell)

Single Leg Press

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