>> |
Anonymous
You have one whole day just for biceps? LOL
Mine, 3-day split but owns your four day one. hour and a half in gym
Day 1: chest, triceps, shoulders, upper back
Barbell benchpess 3x8 close grip benchpress 3x10 Dumbell press 3x8 dumbbell/barbell Shoulder press 4x8 some cable tricep pulldowns, pullups,pushups etc
Offday
Day 2: Back, Abs, Core
Romanian Deadlifts 4x8 Straightleg deadlifts 3x8 Barbell/cable Rows 5x6 some Cable pulldowns, ab crunches etc
Off day
Day 3:legs/quads/lowerback
Squats 3x8 Leg press machine 3x8 Caff raises 5x10 Bicep curls with barbell 4x8 Dumbell curls 3x6
|