Day 6:
Pull Day High Weight low reps focused:
Single-Arm Pulldown: 3 sets of 12 reps
Barbell Row Row: 3 sets of 8-10 reps
Kneeling Straight-Arm Cable Pull-Over: 3 sets of 15-20 reps
Reverse Pec Deck: 3 sets of 15 reps per side
Spider Curls: 4 sets of 8 reps Last set getting off the bench and doing regurlar barbell curls till failiure
Hammer Curls: 4 sets of 8-10 reps
#Intensity Focused Hypertrophy PPL Plan
junior saddle
I also do this forearm workout twice a week, at the end of the first push day and at the end of the last pull day:
Reverse curl 4x15
Behind the back forearm curl 4x15 superset with Pronated forearm curl 4x15
Kettlebell Twist forearm 4x15 each arm
one at the end of my first push day, one at the last pull day
Legs once a week right now since I have no time and soon I'll be able to hit them twice a week
watchu guys think
austere stratus
How much of this was chatgpt
junior saddle
How much of this was chatgpt
I had it in excel and I asked him to rewrite it
austere stratus
it didn't do a good job
junior saddle
Thought so too cause it's all clumsy
this is how I have it but I changed some stuff
Here's a more organized format
austere stratus
high weight low rep focus
12 reps on first exercise
just follow a prebuilt at this point bud lol
pallid estuary
this is how I have it but I changed some stuff
Is this the Jeff nippand one?
junior saddle
Is this the Jeff nippand one?
tweaked to my liking
pallid estuary
Yeah, there is a reason why he programmed like that
junior saddle
Yeah, there is a reason why he programmed like that
wdym by that?
spring breach
so this isnt chat gpt made?