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78KiB, 816x816, 11709451_1000234023328905_9196781869406922189_n.jpg
Quoted By: >>34670620 >>34673053 >>34674957
Is this routine good? Any comments? Move shoulders on leg hypertrophy day?
UPPER DAY(heavy)
Bench 3x5
Bent over Row 3x5
Weighted dips 2x6-10
Weighted pull ups 2x6-10
Seated dumbbell shoulder press 3x5-10
Seated Cable Row 3x8-10
Curls 3x12
Skullcrushers 3x12
LOWER DAY(heavy)
Squat 3x5
Romanian's 3x6-10
Leg press 3x8-10
Leg curls 3x-8-10
Leg extension 3x8-10
Seated calfs 3-12
Standing calfs 3-12
REST
Pull day(hypertrophy)
Bent over Rows 3x8
Seated cable row 3x12
Lat pulldown 3x12
Close grip pulldown 2x12
Shrugs 3x12
Ez bar Curls 3x12
Hammer curls 3x12
Incline seated dumbbell curls 3x12
PUSH DAY(hypertrophy)
Bench press 3x12
Incline Bench press 3x12
Dumbbell flys 3x12
Seated shoulder press 3x12
Lateral raises 3x12
Rope Pushdowns 3x12
Tricep extensions 3x12
Tricep kickbacks 3x12
LEG DAY (hypertrophy)
Deadlift 3x5(heavy)
Squats 3x8
Leg press 3x12
Leg curls 3x12
Leg extension 3x12
Standing calf 3x12
Seated calf 3x12
REST
UPPER DAY(heavy)
Bench 3x5
Bent over Row 3x5
Weighted dips 2x6-10
Weighted pull ups 2x6-10
Seated dumbbell shoulder press 3x5-10
Seated Cable Row 3x8-10
Curls 3x12
Skullcrushers 3x12
LOWER DAY(heavy)
Squat 3x5
Romanian's 3x6-10
Leg press 3x8-10
Leg curls 3x-8-10
Leg extension 3x8-10
Seated calfs 3-12
Standing calfs 3-12
REST
Pull day(hypertrophy)
Bent over Rows 3x8
Seated cable row 3x12
Lat pulldown 3x12
Close grip pulldown 2x12
Shrugs 3x12
Ez bar Curls 3x12
Hammer curls 3x12
Incline seated dumbbell curls 3x12
PUSH DAY(hypertrophy)
Bench press 3x12
Incline Bench press 3x12
Dumbbell flys 3x12
Seated shoulder press 3x12
Lateral raises 3x12
Rope Pushdowns 3x12
Tricep extensions 3x12
Tricep kickbacks 3x12
LEG DAY (hypertrophy)
Deadlift 3x5(heavy)
Squats 3x8
Leg press 3x12
Leg curls 3x12
Leg extension 3x12
Standing calf 3x12
Seated calf 3x12
REST
