theanonymouschristian
New member
Here is my old post and workout:
I have learned that my sets per week was all over the place so I have tweaked my workouts so I can get around 10-20 sets per muscle group without considering crossover. (correct me if I am wrong here about crossover). Hopefully, this one is better. I had some injuries in the past, so I mostly do machines. However, I do hang cleans, not so heavy, because it is one of my favorite workouts. To be honest, I am a little bit curious about my back/bi day since I do cleans. It hits so many muscles that I have a hard time choosing how many sets for my other workouts. Trying to build more muscle for aesthetics. Would love your suggestions! Thank you in advance.
Day 1: Back/bi/Leg
Hang clean 5 x 8
Front pull down 3 x 8
Lat pull down 3 x 8
Cable row 3 x 8
Wide grip biceps machine 4 x 8
Narrow grip hammer curl 4 x 8
Seated Leg press 5 x 8
Leg extension 5 x 8
Seated leg curls 5 x 8
Back extension 4 x 8
Day 2: Chest/Tri/Shoulder
Chest Press 4 x 8
Incline Chest press 4 x 8
Shoulder press 4 x 8
Rear Delt fly 3 x 8
Lateral shoulder raises 3 - 4 x 8
Tricep dips 3 x 8
Tricep extension 3 x 8
Abs 5 x 8
obliques 4 x 8
I have learned that my sets per week was all over the place so I have tweaked my workouts so I can get around 10-20 sets per muscle group without considering crossover. (correct me if I am wrong here about crossover). Hopefully, this one is better. I had some injuries in the past, so I mostly do machines. However, I do hang cleans, not so heavy, because it is one of my favorite workouts. To be honest, I am a little bit curious about my back/bi day since I do cleans. It hits so many muscles that I have a hard time choosing how many sets for my other workouts. Trying to build more muscle for aesthetics. Would love your suggestions! Thank you in advance.
Day 1: Back/bi/Leg
Hang clean 5 x 8
Front pull down 3 x 8
Lat pull down 3 x 8
Cable row 3 x 8
Wide grip biceps machine 4 x 8
Narrow grip hammer curl 4 x 8
Seated Leg press 5 x 8
Leg extension 5 x 8
Seated leg curls 5 x 8
Back extension 4 x 8
Day 2: Chest/Tri/Shoulder
Chest Press 4 x 8
Incline Chest press 4 x 8
Shoulder press 4 x 8
Rear Delt fly 3 x 8
Lateral shoulder raises 3 - 4 x 8
Tricep dips 3 x 8
Tricep extension 3 x 8
Abs 5 x 8
obliques 4 x 8