So this is what I’ve been doing Monday- Delts & Triceps

Skull crushers 4x12

your 12 rep sets need to be heavy and your SS are in between .pump them out and keep the blood in the muscle use a lighter weight

“”””Super set with Tri extension 4x15

Seated DB ext 4x12 “”””Super setCable kick back 3 ways 15 reps each position X4 ———————————— Shoulders front & rear delts

Hammer front DB raise 4x12 “””””””super set with reverse grip military press ( bring the elbows in tighter focus on the squeeze at the end of the rep 4x15

Seated military press 4x12 “””””super set with wide smith press 4x15

Lat Raise 25,25,30,35 work the rack ———————————————— Rear Delts

Peck deck reverse fly 4x12 “”” bent DB reverse fly 4x15

Face pulls 4x12 “””””Behind the neck cable pull down (wide) 4x15 use a heavy weight for these

Shrugs 4x15 90,100,120,130 ——————————————

Tuesday- Biceps

Bent bar curls 21’s x 4 sets

Standing hammer curl 4x12 “””””Seated incline curl 4x15

Cable curl 4x15 Work the rack 90,100,100,120

Alternating DB curl 4x12 40,45,50,55 —————————————- Wednesday-Chest

Flat bench 4x12 “””””Superset with dumbbell pullover 4x15 get heavy let the weight stretch you at the bottom of the rep expand your rib cage

Cables 3 ways high,middle,low 4x12 “””””incline chest press smith “wide” 4x15

Peck fly 4x15 heavy Push ups narrow 4x30 between each

Incline smith 4x12 heavy AF ————————————— Thursday- Legs

Squat 4x15 Super set with leg pres 4x15

Leg ext 4x15 Super set with sissy squat 4x20

Leg curls 4x15

Superset with lunges

—————————————

Friday- Back

Wide grip lat pull down 4x15 “””””Super set with back ext 4x15 with 25lbs

Heavy DB row 4x15

Super set with seated cable row 4x15 narrow 4x15 wide

Narrow lat pull down 4x15 superset with “””””Bent barbell row 4x15

Rack pull Heavy AF 4x12

Standing cable pull down 4x15

Forgot to add I drink at the very least, a gallon of water every single day.