It works for me and my goal, as I am not concerned about strength. I am not only focusing on just size either, but also proportions and symmetry. I went from 130 lbs to 175 lbs-ish in ~2-3 years. I gained some body fat but not that much, as you can see in the 2nd pic, my waist is still pretty tight.
Good progress from the before to the after photo!
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Chest and Back
Take it easy on the chest.
Decline Bench Press
4 sets 6-15 reps, only went up to 95 lbs
shoulders not feeling well and I havenât done this for years so I am trying to familiarize myself with the movement and find spots where I feel maximum contraction on the chest
Incline DB Fly
3 sets 20 lbs 10-15 reps
Dumbbell Row
3 sets of 8-14 reps for each side, went up to 60s
Lat Pulldown (Arnoldâs Grip)
3 sets 8-14 reps
last set drop set 115-85-55 lbs
Decline Press Hammer Strength Machine
2 sets 12 reps, not tracking weight on this machine
Seated Row Machine (pronated grip)
3 sets 12-14 reps for each side, not tracking weight on this machine
Total sets: 17 min, Time: 1h
Legs Workout
Stretching legs muscle: hip adductors, hamstrings, etc. 2-3 min
Seated Calf Raise
4 sets of 50-60 lbs 11-14 reps
Linear Hack Squat Machine
4 sets of sled only-90-140-180 lbs 8-13 reps
Dumbbell RDL
3 sets of 8-13 reps 70 lbs for the working set
Seated Hamstring Curl
4 sets of 50-70-75-70 lbs 14-12-8-10 reps
Calf Raise Machine
3 sets of 70-115-145 lbs 16-14-10 reps
Legs Extension
3 sets of 50-50-70 lbs 14-12-10 reps
15 minutes cardio shooting basketball + 30 minutes walk
Total sets: 21, time: ~2h
Nice progress!
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Chest and Delts
Rotator Cuff Warmup
Incline Bench Press
5 sets 5-14 reps only 95 lbs for the working set, had pec and rotator cuff injury before
Dumbbell Incline Fly
2 sets of 17.5-22.5 lbs for each dumbbell 12 reps
One Arm Dumbbell Side Lateral
4 sets of 7-12 reps 12.5-15-17.5 lbs minimal rest
Decline Hammer Strength Machine (plate loaded)
2 sets of 10-12 reps two 45 lbs plates
Lateral Raise Machine
3 sets 30-50-(70-50) lbs 8-12 reps, last set dropset
Cable Fly (high-to-low)
3 sets of 12-17 reps 4-6-6 stacks each side, movement similar to most muscular pose, both feet aligned
Cardio: 20 min shooting basketball 20 min walk
Time: 2h, total sets: 19
Legs
Stretching lower back hamstring quads ~5 min
Smith Machine Front Squat
5 sets 30 lbs on each side for working sets 7-13 reps
Single Leg Hip Thrust
2 sets for each side 8-10 reps
Seated Leg Curl
3 sets 8-16 reps 90 lbs for the working set
Dumbbell RDL
3 sets 10-14 reps 70 lbs for the working set
Legs Extension
3 sets 8-14 reps 55 lbs for the working set, minimal rest
Hyperextension
3 sets of 10-15 reps 25 lb plate for the working set
Total sets: 19, Time: 1h + 25 min cardio
Not training calves, trained them 2 days before
Back & Tris
Foam rolling tight quads ~3-5 min
Lat Pulldown (warming up)
4 sets of 55-70-100-85 lbs 14-12-7-10 reps
Smith Machine Barbell Row
4 sets 6-12 reps 115 lbs for the working sets (assume bar weighs 25 lbs)
Dumbbell Pullover
3 sets 12-15 reps 25 lbs dumbbell (lightweight focus on ribcage expansion and breathing)
Plate Loaded Reverse Grip Lat Pulldown Machine
2 sets of 12-15 reps with two 45 lbs plates (first 5 reps only working the left side, the next 5 reps right side, then altogether for the remaining reps)
Unilateral Reverse Grip Tri Extension
3 sets of 2 stacks 10-14 reps for each side
Rope Extension
3 sets of 5-6-6 stacks 10-15 reps
Total sets: 19, time: 1h 10 min
Chest and Abs
Rotator Cuff Warmup
Incline Bench Press
5 sets 6-14 reps only 100 lbs for the working set
had pec and rotator cuff injury before, still afraid to go heavy on free weight compound movement
Decline Hammer Strength Machine (plate loaded)
3 sets of 8-12 reps two 45 lbs plates two 10 lbs plates
Dumbbell Incline Fly
2 sets of 17.5-22.5 lbs for each dumbbell 12-14 reps
Hanging Leg Raises
3 sets of 7-10 reps
Cable Wood-chopper
2 sets of 10-12 reps for each side 4 stacks
Side Crunches
2 sets of 12-14 reps for each side
Cable Fly (high-to-low)
1 set of 14 reps 6 stacks each side, movement similar to most muscular pose, both feet aligned till failure
Ab Machine
1 set of 14 reps 70 lbs till failure
Time: 1h, Total sets:19
Plate Loaded Machine Shoulder Press
5 sets 8-16 reps 70 lbs of plates for working sets
Single DB Lateral Raise
2 sets 8-12 reps for each side 12.5-17.5 lbs
Supersets:
Seated DB Lateral Raise
2 sets 8-10 reps 30 lbs
Seated DB Rear Delt Raise
2 sets of 8-10 reps 20 lbs
Barbell Curl
3 sets of 10-15 reps 40 lbs
Unilateral Incline Dumbbell Curl
3 sets of 16-24 reps 17.5 lbs for the working sets
Barbell Front Raise
2 sets of 7-14 reps 30 lbs
Biceps Contraction Machine (donât know the official name, where you put your both arms high on a pad and focus on the concentric part of the movement)
2 sets of 8-12 reps for each side 30-20 lbs
Reverse Pec-Deck
2 sets of 55 lbs each side 9 reps
1 set of 70 lbs both sides 13-15 reps
Lower back and legs stretching ~5 min
Total sets: 24, Time: 1h10 min
Current Split (repeat every two weeks)
Week 1
- Chest & Delts
- Legs & Calves (hamstring & glute focus)
- Rest
- Back (thickness focus)
- Arms (including forearms)
- Rest
- Abs (optional)
Week 2
- Chest & Tri
- Shoulder & Bi
- Rest
- Legs & Calves (quad focus)
- Rest
- Back (width focus)
- Abs (optional)
No cardio. Just walking to the gym back and forth is my cardio ~25 min.
High Volume Back Workout
Lat Pushdown (warmups)
3x14
Plate-Loaded Reverse Grip Pulldown Machine
3x10
Seated Cable Row
3x14
Chest Supported Row
3x12
Dumbbell Wrist Curl
3x12 for each side
Reverse Pec Deck
3x8 for each side
Diverging Lat Pulldown
3x10
Total sets:25, Time:1h10min
Back to logging in
Back & Bi Classic Workout
Stretching 5-10 min
Barbell Pullover (warmup)
3x12-15
One Arm Dumbbell Row
4x12-14 (for right side)
4x7-10 (for left side)
Barbell Curl
3x10-12
Alternating Hammer Curl
2x8-12 (each side 16-24 total)
Barbell Pullover on Incline Bench
1x20
Barbell Wrist Curl
3x12-15
Time:55 min Total sets: 16
Shoulder workout:
Rotator cuff warmup + stretching 5-10 min
Military Press
4x10-15
Done seated but without pad/back support
Single Arm DB Lateral Raise
3x10-12 each side
Incline DB Front Raise
3x8-12
Awesome exercise, really burns the front delts
DB Rear Delt Raise
3x10-16
Upright Row
3x10-15
McGill Curl Up
2x3x15s
Side Crunches
1x12 each side
Cruches
1x16
Time:1h 10 min Total sets: 20
Back and a lil calves
Lat Pushdown
2 sets 12-15 reps warmup
Wide grip lat pulldown
4 sets 15-14-12-10(+4partial) reps
Dumbbell row (two handed)
3 sets 14-10-14 reps
Behind the neck pulldown
2 sets 12-15 reps
Calves on leg press
3 sets of 15 reps (increasing weight each time)
Standing shotgun row
2 sets for each side 15-20 reps
1 Like
Back and hammies
Dumbbell swing through
1x15
Barbell RDL
4x12-16
Neutral grip pull up
3x6-8
Single leg db rdl
2x10-15 each leg
Seated cable row
2x10-14
Single arm seated cable row
2x10-15
Behind the neck lat pulldown
3x14-18
Lat pulldown
1x25 amrap
Feeling amazing
Legs & biceps
Stationary cycling - 6 mins
Legs extension - 2 sets 12-14 reps
Bulgarian split squats - 3 sets 11-13 reps each side
Machine leg press - 2 sets 12-15 reps
Standing leg curl 2 sets 12-14 reps each
Alternating incline DB curl - 3 sets 8-12 reps each side
Forearms curls 3 sets 8-12 reps each side
A week ago
Smith Shoulder Press
5x10-14 last set dropset
Upright Row
3x10-14
Hanging Leg Raise Superset with Behind the back lat pulldown
2x8-10 2x14-16
DB rear delt raise
3x10-12
Dips
3x6-8
One hand overhead DB extension
2x14-16 each side
5 minutes bike ride at the beginning and end of workout
Total sets: 20
Time: 1 h 15 min