School's Over Back In Full Time

[Loose]

Day 1: Chest/ Bi's

10 Min Warmup (walk, elliptical)

Decline Bench Press- 2 warmup sets 10-12 reps:
1 set 6-8 to failure
Incline Dumbbell/Bench press- 1 warm up set of 10-12 reps:
DB press 3 sets of 5-7 :
Dumbbell concentrations set 1 5-7 / Working 6-8 or failure
bar curl 1 set 6-8 or failure:
Dips 2 sets until failure:

Day 2: Back

Walk 10 mins for warmup..

Close grip lat pull down- 2 sets of 5 til failure:
Dbrows 3 sets of 6-8 reps:
wide grip cable row 3 sets of 6-8 last set to failure:
Dead-lifts 3 sets, 1 set is warmup:
Pull-ups 3 sets of 10 last set to failure


Day 3: 30 minutes of boxing bag

Day 4: Delts/triceps

Dumbbell shoulder press- 1 warm up set 8-10 reps
2 sets 6-8
Side lat raise- 2 sets 8-10
Pulley deltoid raise 3sets 6-8
reverse flyes 3 sets 8-10 reps
Cable crosses 3 sets 6-8 reps
Dips 3 sets to failure

Day 5: Legs
shyt load of stretching before starting
Leg press: 2 warm up sets 10-12 reps, working 10-12 /Failure
Hack Squat: 2 sets 10-12
regular squat 3 sets 5-7

Day 6:
Deadlift: 3x5
Bench: 3x5

Day 7: Boxing bag 30 minutes

Hey schools more important what can I say , Keto EC on decky

 

[Serious]

Hey schools more important what can I say , Keto EC on decky

yeah because 30-45 minutes is a lot of time

 

[Loose]

yeah because 30-45 minutes is a lot of time

breh, i still go 3 days a week when i have time , average study time is 10-20hrs a week what else you expect me to do?

 

[Serious]

LoL I workout 3x a week too...

You work too?

If not still plenty of time....

 

[Majestic Pape]

I work out HARD seven days a week (haven't gone two days in a row not working out since September) but my diet is TERRIBLE so it's somewhat of a waste. On the other hand if I didn't burn so many calories I'd probably weigh 300.

 

[Spliff]

Get rid of day 6
Reverse the order of day 5

I hope you're bulking on this, but by ..

Keto EC on decky

....LOL good luck