zairox's UL rest UL rest rest

If your just starting out lifting, i know it says one week, but its one week that you should be repeating, give it 3 months and youll have an insane transformation, remember as you grow in the gym youll be able to personalize YOUR own split and workout, because you shouldnt go off my split and routine for your whole lifting journey, remember this is MY routine which is personalized to me that i use, for example if my gym had hack squat id swap v squat with it or since calves are a strong point for me i put them in the end of my workout, it really all depends on you, this is the same for rep ranges, all depends on what you feel comfortable going to failure to as well as what you can recover from

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Week 1

Doesnt matter how much reps you do keep it under 12 till failure it all depends on the person

Chest Fly (Machine)

Lat Pulldown

Incline Chest Press (Machine)

T-Bar Row

Lateral Raise (Cable)

Shoulder Press (Machine)

Single Arm Tricep Extension (Cable)

Preacher Curl (Machine)

JM Press

Reverse curl

Sam sulek curl

Upper

Same as upper reps dont matter as long as you hut failure, i dont bias glutes because i dont wanna

V-squat

Leg Curl

Hanging Leg Raise

Leg Extension

Hip Adductor (Machine)

Seated Calf Raise

Back Extension

Lower

This is the same as first upper just reordered to focus on arms more

Same as first lower but puts abs and lower back in the beggining and bias hams before

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