ITS FINALLY COMPLETEEE!! I couldn't get all the clips I wanted in here but here is my splity guyss thank u so much for the support!! MONDAY back n bi Warm up 2sets of pull ups as much as I can Deadlifts-3x 3,3,1 Lat pull downs 3xtill failure Reverse lat pull downs 3xtill failure Seated single rows 3xeach arm 10-12 reps Overhead standing lat pull downs 3xtill failure Biceps Bar curls 3x20 10 heavy bar 10 easy bar Cable curls 3xtill failure Single arm bench curl 3x10 each arm Seated bench curls 3x till failure AT THE END OF EVERY upper body day I do push ups 5sets 20 reps TUESDAY-Legss Walking lunges 3 sets walking back n forth once is 1 set Squats focusing on form and depth(lightweight) 3x10 Bulgarian Split Squats3x till failure I chnge it up and use the smith machine at times Reverse lunges 3x10,15,10 Calve raises 2x20 Leg Press 3x10 then till failure each set so a drop set deload the weight Hip adductors2 x till failure WEDNSDAY-Chest n Tri Warm up Dips 2x10 Benxh press 3x5,5,2 (Increasing weight last set it PR) Incline bench press or dumbell press 3x 10 Pec flys 3xtill failure Tricep Rope/bar cable pull downs 3xtill failure Reverse rope pulls 3xtill failure Single cable pulls each arm 3xtill failure Dips 5x20 THURSDAY-Glutes n Hammies Warm up Hip abductions 3x15 Rdl's 3x10-12 Hip thrusts 3x15 KAS hip thrust 3x15-20 Cable kick backs each leg 3x15-20 Hamstring curls 3x15 Bent over glute squeez😭 3x20 Some times I do good mornings 3x12 Calve raises 3x20 FRIDAY-Shoulders and Forearms Warm up Pull ups 2x as much as I can do Dumbell shoulder press 3x10,10,till failure Lateral raises 3x10,15,20 Frontal lateral raises 3x10 Cable lateral raises with cable frontal lateral raises superset 3x each arm 10-12 reps Rear delt flys 3x15 Seat rear delt raises 3x15 Forearms Inward cable bar curls 3x15 Single arm inward cable curl 2x20 Reverse bar curl 3x15 Plate inward curls 3x15 SATURDAY REST SUNDAY-Legs, Core & Cardio 5 minute dynamic warm up Back Squats 3x5,5,10 Bench Squats 3x10-15 Goblet squats eithe dumbell or barbell 3x15 Smith machine squats 3x12 Leg extensions 3x12 then go until failure after each complete set(drop the weight) Calve raises 3x20 Hip adductions 2x20 Core Leg raises 3x5 Cable crunches 5x20 Machine Weighted crunches 2x20 SUPERSET Weighted mountain climbers each leg done is 1 rep 3x15 Into Plate sit ups 3x12 Seated bench russian twist 3x12 add weight Weighted plank 1min, 30 secs #gymmotivation #videoviral #viralvideos #fyppppppppppppppppppppppp #GymTok #gymshark #gym #4upage #forupage #gymsplit - @brklyn999