In my last update, I gave you guys half of my routine. Now, this is the other half. I changed everything up from my first 4 weeks. I'm looking forward to some serious growth with this new layout:
Thurs: Active Recovery
Incline treadmill 15 mins
Sauna 30 mins (I get a good stretch in there)
Pool: 8 slow laps + mobility flow
To be honest, guys, some Thursdays, I'm just going to need to take off completely due to personal stuff to do, so I can't make it to the gym, but at least I will try every Thursday and keep logging it.
Friday: Delts, Chest, Tris
Smith Machine Overhead Press 4x10
Incline Dumbbell Fly 3x15
Cable Lateral Raise 4x20
Skullcrushers 3x12
Close-Grip Bench Press 3x8–10
Dumbbell Pullovers 2x20
Saturday: Back Width + Rear Delts + Biceps
Pull-Ups 4 sets to failure
Straigt Arm Pulldown 3x15
Machine Row 4x12
Hammer Curls 4x15
Rear Delt Cable Fly 3x20
Shrugs 3x15
Sunday: Glutes + Hamstring Focus
Romnian Deadlifts 4x10
Barbell Glute Bridges 3x15
Lying Leg Curls 4x15
Reverse Nordic Curls 3x10
Standing Calf Raises 4x20
Tibialis Raises 3x20
I'm calling this my "phase two" of the program, more demanding than the first four weeks. Thank you for following me along and I hope I help inspire you in some way.
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