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    Registered User Jack3dv2's Avatar
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    Thoughts on this ppl routine

    I am 16 male who eats 3k calories a day 177cm 66 kg
    This is my training plan i train at home please tell me how to reinforce it

    PUSH-MONDAY
    CLOSE GRIP BENCH PRESS 3X5
    INCLINE BARBELL 5X8
    OHP 3X5
    SPIDER LATERAL RAISES 3XDROPSET
    HEAVY SKULL CRUSHERS 4X6


    LEGS-TUESDAY
    (PRE EXHAUST USING LEG EXTENSIONS)
    FRONT BARBELL SQAUT 5X8 (PYRIMID) DROP DOWN TO 1-3 reps TOP SET
    SPILT SQAUTS 4X12
    LEG EXTENSIONS TILL FAILUREX4
    RDLS 1X6-8, 1X10-12
    DONKEY CALVE RAISES 6X12

    PULL WEDNESDAY
    CLOSE GRIP UNDERHAND LATPULLDOWN 3X8
    PULL OVERS SS CHEST SUPPORTED ROWx4
    PULLOVER(8) ROWS(8-12)
    CABLE HAMMER CURL 4X12
    SPIDER CURL 4X6-8
    CALVE RAISES 4X12

    THURSDAY REST DAY

    FRIDAY-PUSH DAY
    BENCH PRESS 4X6-8
    CHEST PRESS 3X4-6
    DIPS 2 (1-6-8) (2-10-12)
    SEATED OHP 3X3
    CABLE RAISES SS CHEAT RAISES 4X15(rep range for cable)
    SKULL CRUSHERS 4X6

    SATURDAY LEG DAY
    HEAVY BB SQAUT 5X5
    HACK SQAUT 1X6-8 1X10-12
    GOODMORNINGS 3X8
    LEG EXTENSION DROPSETX3
    CALVE RAISES 4X12

    SUNDAY PULL DAY
    5X5 WEIGHTED PULL UP
    YATES ROW 4X6
    DEADLIFT CONVENTIONAL 4X6
    CANLE HAMMER CURLS SS PINWHEEL CURLS (4X6)
    INCLINE BICEP CURLS 4X6
    3X FAILURE CHIN UPS
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