@lyfta.app: Day 1: Push (Chest, Shoulders, Triceps) 1️⃣ DB Bench Press – 2 x 6–8 2️⃣ Incline Smith Machine – 2 x 6–8 3️⃣ Cable Fly / Pec Dec – 2 x 8–10 4️⃣ Skull-crushers – 2 x 8–10 5️⃣ Tricep Pushdown – 2 x 8–10 6️⃣ Cable Lateral Raise – 3 x 8–12 Day 2: Pull (Back, Biceps) 1️⃣ Lat Pulldown – 2 x 6–8 2️⃣ Chest Supported T-Bar Row – 2 x 6–8 3️⃣ Close-Grip Cable Row – 2 x 6–8 4️⃣ Reverse Fly – 2 x 8–10 5️⃣ Preacher Curl – 2 x 8–10 6️⃣ Hammer Curl – 2 x 8–10 Day 3: Leg Day (Quad Focused) 1️⃣ Squats – 2 x 6–8 2️⃣ Bulgarian Split Squat – 2 x 6–8 3️⃣ Seated Leg Curl – 2 x 8–10 4️⃣ Leg Extension – 2 x 8–10 5️⃣ Calf Raises – 3 x 8–12 Day 4: Shoulders & Arms 1️⃣ DB Shoulder Press – 2 x 6–8 2️⃣ DB Preacher Curl – 2 x 6–8 3️⃣ Skull-crushers – 2 x 6–8 4️⃣ Cable Hammer Curl – 2 x 8–10 5️⃣ Tricep Pushdown – 2 x 8–10 6️⃣ Cable Lateral Raise – 3 x 8–12 Day 5: Chest & Back 1️⃣ DB Incline Bench Press – 2 x 6–8 2️⃣ Chest Supported T-Bar Row – 2 x 6–8 3️⃣ Incline Smith Machine – 2 x 6–8 4️⃣ Lat Pulldown – 2 x 6–8 5️⃣ Cable Fly / Pec Dec – 2 x 8–10 6️⃣ Reverse Fly – 2 x 8–10 Day 6: Leg Day (Hamstring Focused) 1️⃣ Romanian Deadlift – 2 x 6–8 2️⃣ Leg Press – 2 x 6–8 3️⃣ Seated Leg Curl – 2 x 8–10 4️⃣ Adductor Machine – 3 x 8–10 5️⃣ Calf Raises – 3 x 8–12 🎯 Hit each muscle group TWICE per week 📈 Optimized for hypertrophy & strength 📲 Track your progress with @LYFTA.app

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Tuesday 03 June 2025 10:17:16 GMT