I'm lifting for size and definition. im working out 4 x a week, here is my plan what would you change for a 43YO Male looking to look bigger:
Monday: Back and Biceps:
Curls 4x10
Hammer Curls 4x10
Standing Bar Curl 4x10
Inclined Bench Curls 4x10
Reverse Peck Deck 4x10
Seated Rows 4x10
Lat Pull down 4x10
Barbell bent over rows 4x10
Tuesday: Chest and Tri's
rope Press downs 4x10
Barbell close Grip Press 4x10
Kick Backs 4x10
Straight Bar Press Downs 4x10
Bench press 4x10
Inclined Bench 4x10
Peck deck 4x10
Cable Crossovers 4x10
Wednesday: Shoulders and Abs
Machine Shoulder press 4x10
Dumbell Lateral Raises 4x10
dumbell Front Raises 4x10
Dumbell revers shoulder flys 4x10
Shrugs 4x10
Crunches
hanging leg lifts
russian twists
Thursday: Legs:
Squats 4x10
Leg extension 4x10
Leg Curl 4x10
Calk Raises 4x15
Friday/Saturday/Sunday Rest
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Thread: Suggestions to my Workout
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03-06-2024, 11:55 AM #1
Suggestions to my Workout
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03-06-2024, 11:58 AM #2
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03-06-2024, 12:48 PM #3
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03-06-2024, 12:58 PM #4
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03-06-2024, 03:52 PM #5
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03-12-2024, 09:21 AM #6
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03-12-2024, 09:52 AM #7
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03-12-2024, 12:07 PM #8
I basically run Lyle McDonald GBR.
https://liftvault.com/programs/bodyb...e-spreadsheet/▪█─────█▪ Equipment Crew #79 ▪█─────█▪
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