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Day 1 was pulls
Day 2 is push/shoulders (50% mo fun)
Day 3 legs
Day 1 is 2 hours with 30 second resta between sets
Day 2 is 1.5 hours
Day 3 is <1 hour, don't need more for legs to be wrecked, if you do, you're not going hard enough. If you're telling me you got 3x20 lunges without cheating then fuck you, teach me master. Otherwise stfu
All days have at least one mid-delts exercise because thems the shoulder bling. I got front and rear delts for dayz, the mid delts need tlc.
All delt raises should be 20-45 degrees forward of body plane in front of you, that targets delts over traps, my traps are like Drax, don't need any more fucking trap workouts been doing delt wrong for 10 fucking years smh.
Day 2
- Bench Supported lateral raise (for delts)(palms down)
- Band raises or cable cross body for delts
- Lu raises (dumbells at side to overhead delt lateral raises, trying this one out. Palms back)
- Overhead press
- Bench supported or standing lateral raise (palms forward only one)
- Skull crushers
- Light dumbell bench press like a pussy because my shoulders hate bench now and I need PT
- Dips
- Rope pull down (elbows tucked)
- Low chest fly
- High chest fly
- Low cable chest fly (hugging motion)
- 20 min cardio heart rate to full
Day 3
- Lunge 3x15 no cheating knee to ground
- one leg calf raises, I add 25-35kg in one hand
- Leg press machine
- Leg curl
- Leg extensions
- Step ups (1 m is goal)
- Dumbell squats
- Machine squats
- You guessed it, standing lateral raises for mid delts palms back.
- 20 min swim, it helps the recovery and soreness ahead of time trust me.
Bring a towel, 1.5L water, get a thermos, cold water, don't fucking use ice dumbass.