[joey nyamutenha]

Got the layout from I think it was his vid on upper lower Within last 2 months so just a chest movement shoulder movement 2 tri movements and 4 back movements 2 for width and 2 for thickness, 2 sets each exercise and split rep ranges intensity is pretty good-log book my training days ect

[joey nyamutenha]

Got the layout from I think it was his vid on upper lower Within last 2 months so just a chest movement shoulder movement 2 tri movements and 4 back movements 2 for width and 2 for thickness, 2 sets each exercise and split rep ranges intensity is pretty good-log book my training days ect

[joey nyamutenha]

Also this is on a upper lower rest basis

[joey nyamutenha]

Cheers for replying Robbie here’s my plan below 3 rotations of each trading day feel free to critique it any criticism is good !

BB Incline press
HIgh incline smith
NArrow grip floor press
WEifhted dips
Undergrip pull down
T-Bar row
Machine Pull over
BB row
Upright row
Shrugs barbell

Alternate DB curl
preacher machine curl
v squat
45 degree leg press
Back Lunges
Seated leg curl
Stiff leg
45 degree hyper
Adductor
Machine crunch

Machine incline press
Dumbell press shoulders
Pecdec
Machine machine dips
Skull crushers
Weighted Chin ups
DY row machine
Triangle Close grip pull down
Single DB row
Lateral raise machine
DB shrugs

E-Z bar curl
Hammer curl
Back Squat
Horizontal press
Split squat
Lying leg curl
DB STIFF LEG
Standing Single leg curl
Standing calf raise
Abductor
Weighted Sit ups

Incline db BENCH
Military press
Close grip bench
Weight dips
Plate loaded lat pull
Lat DB raise
Barbell row
ISO lat pull
Dual hand Row machine
Seated machine Shrugs

Straight bar curls
Single preacher
Smith Squat
Hack squat
DB split squat
Calf raise seated
Seated ham curl
Machine stiff
Lying single leg curl
Rope crunch