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/fit/ - Fitness, Health, and Feels

You're gonna make it.

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/martialart/ - Martial arts

File: 45dbd1c79631065⋯.png (1.14 MB,682x1056,31:48,Screenshot_2025_04_15_alle….png)

addaa6 No.151921

R8 my 3day split:

# DAY 1: UPPER

Bench press

1 warmup

2 workin set x8

1 backoff x12

Machine pulldown

2 warmup

2 working set x10

1 dropset x10

DB shoulder press

1 warmup

2 working set x 12

1 dropset x12

Helms row

1 warmup

2 working set x10

Cable overhead triceps extention

1 warmup

2 working set x12

Cable Ez curl

1 warmup

2 working set x12

# DAY 2: FULL BODY

Leg press

2 warmup

1 working set x6

1 backoff x 10

Standing arnold press

2 warmuo

2 working set x8

Seated leg curl

1 warmup

1 working set x10

Meadows row

2 warmup

2 working set x10

Hammer curl

1 warmup

1 working set x 10

1 dropset

Machine lateral raise

1 warmup

1 working set x 12

1 dropset x 12

Pec deck

1 warmup

1 working set x 10

1 dropset x 10

# DAY 3: FULL BODY (leg focused)

Hyperextension

2 warmuo

2 working set x 10

Walking lunges

2 warmup

3 working set x 8

Leg extension

1 warmuo

1 working set x 12

1 dropset x 12

standing calf raises

1 warmup

2 working set x 20

Pronated ez bar curl

1 warmup

2 working set x 12

+ myoreps

triceps pushdown

1 warmup

1 working set x10

1 dropset

One arm cable kickback

2 working set x10

1 dropset

wrist cable curl (forearms)

2 working set x15

cable ulnar deviation

2 working set x18

Crunch machine

1 warmup

2 working set x18

____________________________
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06fba4 No.151927

here is mine.

EVERY ~10th DAY:

5 pullups

1 minute boxing and kicking in the air.

EVERY 2nd OR 3rd DAY (whenever the weather is not too cold and not too wet)

skating for 1 hour

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addaa6 No.151929

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17c09b No.151954

>>151929

hey what are you laughting at buddy, you think you're tough huh?

>Street_Fighter_2_-_Ken_Theme.mp3 starts playing

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