NerdFlexd
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Rotation 1 - Biceps/Chest
Standing Curls 3 x 6-8
Ez Bar Curls 3 x 6-8
Incline Dumbell Curls 3 x 6-8
Bench Press 4 x 6-8
Flies 4x 6-8
Squats 4 x 8-12
Rotation 2 - Back/Abs
Weighted Sit Up 3 x 8-12
Leg Raises 3 x 8-12
Barbell Rows 3 x 6-8
Lat Pull Downs 3 x 6-8
Deadlifts 4 x 8-12
Rotation 3 - Triceps/Shoulders
Decline Tricep Extensions 3 x 6-8
Tricep Pull Downs 3 x 6-8
Shoulder Press 4 x 6-8
Lateral Raise 2 x 6-8
Front Raises 2 x 6-8
Squats 4 x 8-12
and my legs are distributed every day, ive got enough lower body strength, so for now the squats and deadlifts are just to get testosterone going
Standing Curls 3 x 6-8
Ez Bar Curls 3 x 6-8
Incline Dumbell Curls 3 x 6-8
Bench Press 4 x 6-8
Flies 4x 6-8
Squats 4 x 8-12
Rotation 2 - Back/Abs
Weighted Sit Up 3 x 8-12
Leg Raises 3 x 8-12
Barbell Rows 3 x 6-8
Lat Pull Downs 3 x 6-8
Deadlifts 4 x 8-12
Rotation 3 - Triceps/Shoulders
Decline Tricep Extensions 3 x 6-8
Tricep Pull Downs 3 x 6-8
Shoulder Press 4 x 6-8
Lateral Raise 2 x 6-8
Front Raises 2 x 6-8
Squats 4 x 8-12
and my legs are distributed every day, ive got enough lower body strength, so for now the squats and deadlifts are just to get testosterone going