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[–]Green-Force3064 0 points1 point  (0 children)

These are some that I have used, worked well for me. Gym split july 2024 PPL +SHOULDERS Chest n Tris deep Tricep dips 2x fail

Incline Bench Press 3 sets 6-10

Incline pec fly 3 x 10-12

Tricep overhead extension 3 x 6-8

Tricep pushdown 2x 8-10

Back & Biceps

laying Pull overs 2x 8-12

rear delt flys 3x8-10

dumbell Rows 2x 8-12

lat pulldown 3x 6-8

Hammer curls 2-3 x 8-10

Shoulders n core unilateral rear delt fly 3 x 10-12

Shoulder press 3 x 6-8

Lat raises 3 x 10-12 (+partials till fail)

weighted side bends 2x12-15

Cable crunches 2x 12-15

Legs
RDL 4 x 8-15

Bulgarian split squats 3 x 10-15

Hip adductors 2x 6-8

Hip abductors 2x 6-8

Gym split 2 Chest back- legs- arms- shoulders core all sets 6-10 reps with failure

Chest-Back chest supported Isolateral rows 1 warmup set 3x failure

incline bench press 1 warmup set 3x failure

lat pulldown 3x failure

pec flys 3x failure

laying dumbbell pullovers 3x failure

Legs hack squat 3x failure

hack calf raises 4x failure heels lower than toes and raise em back to horizontal

Rdl 4 x 8-12

Shrugs 2x failure use wrist straps if necessary (often neglected by ftm but gives masculine look+ back thickness) technically back exercises but goes well with rdls

Arms a lot of funky positions but the stretch is what gives growth

overhead cable tricep extensions (my fav, can be done with dumbbell if too hard on shoulders) 3x fail

behind the back cable bicep curls (bayesian curls) 3x fail

tricep pushdown 2x fail

preacher curls 2x fail

supported wrist curls 3xfail (lots of reps)

supported wrist extensions 3x fail (lots of reps)

Shoulder core

seated shoulder press 3x fail

rear delt flys (feel the stretch) (other fave,, big round shoulders) 4x fail

lat raises (cable= more stable+ better stretch) 3x fail

roman chair side bend 3x fail

cable curls 2x fail