Recent content by DaJosh

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 20 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 17 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 20 reps 4. Walking Lunges (Dumbbells) - Weight: 95 lbs each dumbbell - 3 sets of 20 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 17 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 24 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 18 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 17 reps 5. Face Pulls...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 245 lbs - 4 sets of 8 reps 2. Overhead Press (Barbell) - Weight: 175 lbs - 4 sets of 8 reps 3. Incline Dumbbell Press - Weight: 75 lbs each dumbbell - 3 sets of 8 reps 4. Triceps Dips - Weight: Bodyweight + 100 lbs - 3...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 20 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 17 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 20 reps 4. Walking Lunges (Dumbbells) - Weight: 95 lbs each dumbbell - 3 sets of 20 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 17 reps Pull-ups - Weight: Bodyweight - 4 sets of 24 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 18 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 17 reps 5. Face Pulls (Cable) -...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 245 lbs - 4 sets of 8 reps 2. Overhead Press (Barbell) - Weight: 175 lbs - 4 sets of 8 reps 3. Incline Dumbbell Press - Weight: 75 lbs each dumbbell - 3 sets of 8 reps 4. Triceps Dips - Weight: Bodyweight + 100 lbs - 3...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 20 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 17 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 20 reps 4. Walking Lunges (Dumbbells) - Weight: 95 lbs each dumbbell - 3 sets of 20 steps per leg...

My arms ache like crazy afterwards, but the gains are worth it, honestly.

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 17 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 24 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 18 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 17 reps 5. Face Pulls...

Thanks bruh. Mainly push

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 245 lbs - 4 sets of 8 reps 2. Overhead Press (Barbell) - Weight: 175 lbs - 4 sets of 8 reps 3. Incline Dumbbell Press - Weight: 75 lbs each dumbbell - 3 sets of 8 reps 4. Triceps Dips - Weight: Bodyweight + 100 lbs - 3...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 20 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 17 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 20 reps 4. Walking Lunges (Dumbbells) - Weight: 95 lbs each dumbbell - 3 sets of 20 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 17 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 24 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 18 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 17 reps 5. Face Pulls (Cable)...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 245 lbs - 4 sets of 8 reps 2. Overhead Press (Barbell) - Weight: 175 lbs - 4 sets of 8 reps 3. Incline Dumbbell Press - Weight: 75 lbs each dumbbell - 3 sets of 8 reps 4. Triceps Dips - Weight: Bodyweight + 100 lbs - 3...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 20 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 17 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 20 reps 4. Walking Lunges (Dumbbells) - Weight: 95 lbs each dumbbell - 3 sets of 20 steps per...