Never go full traps

pm me

Say that to my face.
I swer on mi mum.

Lol

dedicating a day to dl's is absolutely pointless


legs:
wide squat 3x8
narrow squat 3x8
stiff dl 4x8
wide leg press 3x8
narrow leg press 3x8
leg curl 3x drop sets

chest biceps:
bench 3x8
incline 3x8
dips 3x drop sets
db press 3x8
incline 3x8
barbell curls 3x12
hammer curls 3x12
cable curls 3x drop sets

back trap:
dl 3x8
bar rows 3x8
v bar rows 3x8
two handed cable rows 3x drop sets
bb shrug 4x8
db shrug 4x8

shoulder triceps abs:
military 3x8
barbell up right rows 3x8
side raises 3x drop sets
rear pec deck/bent over lateral rasies 3x drop set
skull crushers 3x12
tricep rope infront of body 3x12
tricrep rope over head 3x12
kneeling cable crunches 3x12
standing cable crunches 3x12
weighted leg raises 3x12

chest calves:
incline db flys 3x12
db flys 3x12
incline cable flys 3x12
pec deck 3x12
calf rasises straight leg 3x 50 rep
seated calf raise bent leg for soleus 3x drop set

back abs:
wide pullups 3x12
wide pulldowns 3x12
close pullup 3x12
machine pull downs 3x12
crunches 3x30
steated leg tucks 3x30
bent knee leg raises 3x30

to maintain only 4 days a week for summer


legs calves:
squat 3x8
stiff dl 4x8
leg press 3x8
leg curl 3x drop sets
leg extension 3x drop sets
calf raises straight leg 3x 50 reps
seated calf raises bent leg 3x drop sets

chest biceps:
bench 3x8
incline 3x8
db 3x8
incline db 3x8
dips 3x drop sets
bar curls 3x12
hammer curls 3x12
reverse cable curl 2x drop sets, palm facing down

back traps ab:
dl 3x8
wide cable pulldown 3x12
close 3x12
cable rows 3x drop sets
db shrug 4x8
crunches 3x30+
seated leg tucks 3x30+
leg raises 3x30+

shoulder tricep ab
military 3x8
bb upright rows 3x8
side raises 3x drop sets
rear pec deck 3x drop sets
tricep rope 3x12
overhead rope 3x12
kneeling cable crunches 3x12
standing 3x drop sets
weighted leg raises 3x8

p/p/l/p/p/l/rest/repeat

Push/Pull/Leg master race here

P/P/L/Off

PPL master race