Anonymous #9 16w

Chest - 3 sets flat bench, 3 sets incline bench, 3 sets pec deck, 3 sets incline flies, 3 sets decline flies Arms - 4 sets supinated curls, 4 sets tricep push downs, 4 sets preacher curls, 4 sets overhead extensions, 4 sets hammer curls, 4 sets reverse grip cable curls Back - 4 sets lat pulldowns, 4 sets low cable rows, 4 sets high machine rows, 4 sets face pulls, 4 sets cable pullovers, 4 sets reverse flies, 4 sets shrugs

8

Anonymous #9 16w

Legs & shoulders - 4 sets leg press, 4 sets leg extensions, 4 sets hamstring curls, 4 sets calf raises, 4 sets lateral raises, 4 sets machine shoulder press

7

Anonymous OP 16w

What do you do the other 3 days of the week?

3

Anonymous #9 16w

🙏

1

Anonymous #17 16w

Just repeat the same shit, no rest days

3

Anonymous OP 16w

Hell yeah brotha

1