AestheticBaller
New member
Critique please!
- Tuesday : Upper Body
Bench Press 5x4-6
Weighted Chin Ups 5x4-6
Seated DB Shoulder Press 4x6-8
Supported T-Bar Rows 4x6-8
Skullcrushers 3x8-10
BB Curls 3x8-10
- Wednesay : Lower Body
Box Jumps 6x2-4
Front Squats 5x4-6
1-Leg Deadlifts 4x6-8
45 Degree Hyperextensions 3x8-10
Seated Calf Raises 2x10-12
Side Planks 1xFailure
- Thursday : Active Rest
Basketball, Foam Rolling, and Stretching
- Friday : Pull
Pendlay Rows 4x6-12
Wide Pull Downs 3x8-12 + Triple Drop Sets
DB Rows 4x6-12
1-Arm Machine High Rows 3x8-12
Face Pulls SS w/ Rope Upright Rows 2x10-12
Incline Curls 4x6-12
Cable Preacher Curls 3x8-12
- Saturday : Push
Military Press 4x6-12
Seated Lateral Raises 3x8-12 + Triple Drop Sets
Incline Bench Press 4x6-12
DB Bench Press 3x8-12
Crossovers SS w/ Upward Crossovers 2x10-12
Single Arm DB Extensions 4x6-12
Cable Pull Downs 3x8-12
- Sunday : Legs
Broad Jumps 6x2-4
Sumo Deadlifts 5x4-6
Short Steps Lunges 4x6-8
Reverse Hyperextensions 3x8-10
Standing Calf Raises 2x10-12
Plank 1xFailure
- Monday : Active Rest
Basketball, Foam Rolling, and Stretching
Natural lifter!
- Tuesday : Upper Body
Bench Press 5x4-6
Weighted Chin Ups 5x4-6
Seated DB Shoulder Press 4x6-8
Supported T-Bar Rows 4x6-8
Skullcrushers 3x8-10
BB Curls 3x8-10
- Wednesay : Lower Body
Box Jumps 6x2-4
Front Squats 5x4-6
1-Leg Deadlifts 4x6-8
45 Degree Hyperextensions 3x8-10
Seated Calf Raises 2x10-12
Side Planks 1xFailure
- Thursday : Active Rest
Basketball, Foam Rolling, and Stretching
- Friday : Pull
Pendlay Rows 4x6-12
Wide Pull Downs 3x8-12 + Triple Drop Sets
DB Rows 4x6-12
1-Arm Machine High Rows 3x8-12
Face Pulls SS w/ Rope Upright Rows 2x10-12
Incline Curls 4x6-12
Cable Preacher Curls 3x8-12
- Saturday : Push
Military Press 4x6-12
Seated Lateral Raises 3x8-12 + Triple Drop Sets
Incline Bench Press 4x6-12
DB Bench Press 3x8-12
Crossovers SS w/ Upward Crossovers 2x10-12
Single Arm DB Extensions 4x6-12
Cable Pull Downs 3x8-12
- Sunday : Legs
Broad Jumps 6x2-4
Sumo Deadlifts 5x4-6
Short Steps Lunges 4x6-8
Reverse Hyperextensions 3x8-10
Standing Calf Raises 2x10-12
Plank 1xFailure
- Monday : Active Rest
Basketball, Foam Rolling, and Stretching
Natural lifter!
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