Reflexion318
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Currently 5'11 185 roughly 14% bf
bench 285
squat 405
dl 405
Im coming off laynes phat looking for a new routine. I recover quickly and have been lifting seriously for 3-4 years. started at 130lbs skinnyfat. Diet is in check.
Routine 1 is a 3 on 1 off repeat. Moderate volume and rep ranges typically 8-15
Chest/tri
Flat db 3x12-10
1 hole I db 3x12-10
Chest dips 2x12-10
I pully fly 2x12-10
Cable pdown 3x12-10
Reverse pdown 3x15-12
Over head o-a ext 1x15-12
Back Bi
DL 3x12-10
Vbar row pulles 3x12-10
Wide cable row 2x12-10
Wide pulldown 2x12-10
Incline curl 3x12-10
BB curl 2x12-10
Hammer curl 2x15-12
Shoulder/Legs/Traps
Bb shoulder press 3x12-10
Arnnold press 3x12-10
Upright row 2x15-12
lateral raise 2x15-12
Squat 3x 12-10
Leg press 3x12-10
Db shrugs 3x12-10
other option would be running d/c.
Opinions?
bench 285
squat 405
dl 405
Im coming off laynes phat looking for a new routine. I recover quickly and have been lifting seriously for 3-4 years. started at 130lbs skinnyfat. Diet is in check.
Routine 1 is a 3 on 1 off repeat. Moderate volume and rep ranges typically 8-15
Chest/tri
Flat db 3x12-10
1 hole I db 3x12-10
Chest dips 2x12-10
I pully fly 2x12-10
Cable pdown 3x12-10
Reverse pdown 3x15-12
Over head o-a ext 1x15-12
Back Bi
DL 3x12-10
Vbar row pulles 3x12-10
Wide cable row 2x12-10
Wide pulldown 2x12-10
Incline curl 3x12-10
BB curl 2x12-10
Hammer curl 2x15-12
Shoulder/Legs/Traps
Bb shoulder press 3x12-10
Arnnold press 3x12-10
Upright row 2x15-12
lateral raise 2x15-12
Squat 3x 12-10
Leg press 3x12-10
Db shrugs 3x12-10
other option would be running d/c.
Opinions?