Look big in clothes 4 day split 2.0

by Bob O.

7 athletes joined

Program Description

Looking big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms Monday: Arms/Legs Wednesday: Arms/Chest/Back/Neck/Delts/Calves Friday: Arms/Legs/Neck Sunday: Chest/Back/Neck/Delts Tuesday/Thursday/Saturday=Restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Feb 10, 2024 10:02

Last Edited

Jun 23, 2024 02:03

Day 1

Seated Hamstring Curl

2 Sets

1 Set

9 Reps

@9.5

@10

Long rope standing overhead ext

3 Sets

10 Reps

@10

Seated db Hammer curl

3 Sets

12 Reps

@10

Preacher Curl (Barbell)

2 Sets

8 Reps

@10

Walking Lunge (Dumbbell)

2 Sets

AMRAP

@9.5

Single Leg Press

2 Sets

10 Reps

@10

Standing Calf Raise

2 Sets

15 Reps

@10

Day 3

Stiff Leg Deadlift

2 Sets

9 Reps

@9.5

Neck Curl

2 Sets

75 Reps

Long rope standing overhead ext

3 Sets

10 Reps

@10

Bicep Curl (Cable)

3 Sets

12 Reps

@10

Preacher Curl (Barbell)

2 Sets

10 Reps

@10

Split Squat (Smith Machine)

2 Sets

10 Reps

Leg Extension

1 Set

12 Reps

@9.5

@10

Seated Calf Raise

2 Sets

15 Reps

@10

Day 4

Incline Bench Press (Smith Machine)

2 Sets

11 Reps

@10

Neck Curl

2 Sets

60 Reps

Bench Press (Dumbbell)

2 Sets

10 Reps

@10

Barbell Row

2 Sets

10 Reps

@9.5

AD Press

2 Sets

10 Reps

@9.5

Pull-Up (Weighted)

2 Sets

8 Reps

@10

Powell Raise

2 Sets

15 Reps

@9.5

Farmer's Walk (Weighted)

2 Sets

AMRAP

@10

Day 2

Single Arm Tricep Extension (Cable)

3 Sets

15 Reps

@10

Reverse Bicep Curl (EZ Bar)

3 Sets

15 Reps

@10

Incline Bench Press (Dumbbell)

2 Sets

9 Reps

@10

Pullover (Dumbbell)

2 Sets

12 Reps

@9.5

Incline Curl (Dumbbell)

2 Sets

10 Reps

@9.5

Bench Press (Smith Machine)

2 Sets

8 Reps

@10

Neck Curl

2 Sets

100 Reps

Rack Pull (Barbell)

2 Sets

6 Reps

Standing Calf Raise

2 Sets

50 Reps

@10

Meadow Row

2 Sets

12 Reps

@9.5