stable plume
Day 1: Upper (Horizontal Exercises Focused)
Bench Press (3x4-8)
Barbell Row (3x4-8)
Shoulder Press Machine (3x8-12)
Lat Pulldown (3x8-12)
Dumbbell Lateral Raise (3x8-12)
Dumbbell Skull Crusher (3x8-12)
Dumbbell Curl (3x8-12)
Day 2: Lower
Back Squat (3x4-8)
Stiff Leg Deadlift (3x8-12)
Leg Extension (3x8-12)
Leg Curl (3x8-12)
Crunches (3x8-12)
Day 3: Upper (Vertical Exercises Focused)
Barbell OHP (3x4-8)
Lat Pulldown (3x4-8)
Chest Press Machine (3x8-12)
Overhand Grip Seated Row (3x8-12)
Dumbell Lateral Raise (3x8-12)
Dumbbell Skull Crusher (3x8-12)
Dumbell Curl (3x8-12)
Day 4: Lower
Stiff Leg Deadlift (3x4-8)
Back Squat (3x8-12)
Leg Curl (3x8-12)
Leg Extension (3x8-12)
Crunches (3x8-12)
shut niche
supple fox