Su Mo Tu We Th Fr Sa

X  A  B  X  B  A  X



A:

Barbell bench                       3x6-8   (1 set warmup of whatever you feel is appropriate)

Pull-ups                            3xF     (add weight if 2 ezpz, could also do pull-downs 3x6-8)

DB Flies                            3x8-15+ (flat bench preferrable)

DB rows on Bench                    3x8-15+ (neutral wrist & close elbows works biceps more, pronate wrist & wide elbow works upper back more)

Incline Bench                       3x8-15+ (either barbell or dumbbell is fine)

(optional)DB Shrugs                 3x10+   (S L O W L Y, move your shoulders in circles & focus on the backwards movement)

Deadlift                            don't go to snap city (1 - 2 sets warmup)

DB curls                            3x8-15+ (make sure to supinate your wrists when lifting the weight up)

Ab exercise




B -- aka occupy the power rack:

OHP                                 3x6-8   (1 set warmup of whatever you feel is appropriate, do this standing)

Squat/Romanian Deadlift/Powerclean  3x5     (1 set warmup, if powerclean 3 x 5 -- focus on form)

Pendlay Rows                        3x6-8   (overhand + wide grip works upper back more, underhand + narrow grip works biceps more)

Klokov Press                        3x6-15+ (you can do 1 set warmup if you want, this is very challenging.  May hurt your wrists. AKA snatch-grip behind-the-neck barbell press)

Standing Rows                       3x8-15+ (wider grip works the biceps more, narrower works the side delts more.  May hurt your wrists)

Lateral Delt Raises                 3x8-15+ (bend your elbows slightly)
(optional)
Arnold Press                        3x8-15+ (can do seated, but that's easier)

Hammer Curls                        3x8-15+ (keep wrists in neutral position)

Ab exercise




Ab execises:

Ab wheel                            3x10+   (to make it harder go straighten out more, focus on your lower abs)

Hanging Leg Raises                  3x10+   (do it on a Roman chair, keep legs straight to make it harder)

Decline bench russian twist         3x10+   (works obliques, add weight to make it harder)

Decline bench dragon flag           3x10+   (it might sound like you're farting)




Notes:

- Might take you 1.5-2 hours in the gym


- Apparently Niacin flushing is real nigga shit, there's a  meme that it helps produce HGH


- If you feel like you don't recover enough for OHP on B days swap A & B every week

i.e.

Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa

X  A  B  X  B  A  X  X  B  A  X  A  B  X

but really, whatever you're doing for your 2nd day in a row of lifting will be harder to do


- SLEEP MORE


- And then idk do your wrist curls whenever you got the time


- Don't skip bicep exercises or you'll get elbow tendonitis


- If you find that your wrists hurt do some wrist flexibility exercises or get wrist wraps

- You can change the order of the exercises, just try to alternate between exercises that work bis and tris so you can work harder.