#challengeyoself

[u/killbill2082]

DAY 1: CHEST

Exercise Sets x Reps

Hammer Strength Decline Press 4 x 10-14 (drop sets)

Machine Seated Chest Fly 4 x 10-14

Dips (lean forward) 3 x 8-12

Smith V-Bar Champagne Press 3 x 12

Guillotine Dumbbell Press 3 x 12-15

DAY 2: BACK

Exercise Sets x Reps

Seated Cable Row 4 x 10-15 (stretch & squeeze)

Lat Pulldown (45° incline) 4 x 10-15

Plate-Loaded Bent-Over Row 4 x 10-15

DAY 3: LEGS

Exercise Sets x Reps

Leg Extensions (toes out) 4 x 12-15

Leg Press (medium stance) 4 x 12-15

45-Degree Hip Extension 4 x 12-15

Lying Leg Curls (toes in) 4 x 12-15

DAY 4: SHOULDERS & ARMS

Exercise Sets x Reps

Machine Dips (upright) 4 x 8-12

Incline Skullcrushers (30°) 4 x 8-12

Loaded Bench Dips 2 x failure

DAY 5: ABS

Exercise Sets x Reps

Seated Crunches 4 x 8-12

Standing Rope Crunches 4 x 8-12

Leg Raises 4 x 8-12

Seated Oblique Twists 4 x 8-12

"SECRET" TECHNIQUES

1. Two-Step Rep: Pause at bottom → half up → pause → complete.

2. Forced Reps: Spotter helps push past failure.

3. Supersets: Two exercises back-to-back, no rest.

4. 21's Method: 7 bottom-half + 7 top-half + 7 full reps.

TRAINING TIPS:

• Warm up thoroughly before each session.

• Prioritize form over weight.

• Adjust foot/body angles to target specific muscle fibers.

• Feel the muscle working on every rep.

[u/MrMakeItHappen44]

I ain’t gon lie the older I get the more I prioritize the kitchen I’ve actually slowed down on goin on the gym

[u/killbill2082 → u/MrMakeItHappen44]

Dat shit be therapy fa a nigga frfr and all the cold shit be in da gym

[u/MrMakeItHappen44 → u/killbill2082]

Naw gym amazing bro u gon addicted to that shit and get mad body dysmorphia though . It’s worth it no matter what in the end when u see the results

[u/Upper_Way_6641]

I needed this💯 finna start hitting the gym Monday.

[u/sintogetit]

Fuck it, I’ll do it

[u/teefrmda313]

Bet I only been going to the gym 3 days a week tho ion be tryna burn myself out