BrachiiBear
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Brachii Bear Workout Routine
🕑 Added 2023-03-27 12:25:41 +0000 UTCEvery exercise should be done in 3 sets of 10 - 8 - 6. first set the heaviest and 6 should be your maximum strength.
At the end of every session do 21s barbell bicep curl 3 times with the same weight.
Day 1: Chest & triceps!
Chest press machine.
Cable tricep pull down.
Cable Chest flies.
Machine triceps extension
Bench press
Bench press incline
Bench press decline
Rope tricep pull down
Day 2 : Back & Biceps!
Machine bicep curl
Seated row
Cable Lat pull down
Rear delt flies
Barbell preacher curls
Pendlay row machine
Cable bicep curl
Lat pull down machine.
Day 3: shoulders and abs
Shoulder press machine
Ab crunch machine
Rear delt flys
Machine lateral raise
Decline bench sit ups 10 X 3 sets
Cable lateral shoulde flies
Oblique crunches with a Barbell plate
Day 4: Legs
Leg press
Calf raises
Leg adductor
Leg abductor
Squats
Diet
Consume at least 200g of protein a day.
