Hey guys just want to let you know that I’ve gained about 10 pounds of muscle in 5-6 months. Just wanna thank all of you including the coach CT and all the guys here who kept motivating me to work hard and not get confused in the modern Instagram world.
Here’s a pic of me.
I’m a tall guy 6’2 and about 202 pounds but i lack those round shoulders !
Idk how to bring them up… My traps takes over so fast even in lateral raises
My workout plan is this from the last 3-4 months:-
CHEST/BACK-
Decline BB press (3×6-8)RP
BB Row (3×6-8)RP
Incline DB Power-Fly (2×8-10)
+
Cable Pullover (2×8-10)
Cable Mid Crossover (2×10-12)
+
Chest-supported DB Row (2×10-12)
/
Incline DB press (3×6-8)
V-bar Row (3×6-8)RP
Dips (2×8-10)RP
+
Lat-Pulldown (2×8-10)
Pec-deck Fly (2×10-12)
+
Machine Row (2×10-12)
DELTS/ARMS-
Seated DB Lateral Raise (3×6-8)RP
Reverse Machine press (2×8-10)
+
DB Full ROM Lateral Raise (2×8-10)
Cable Curl (3×6-8)RP
Big V-bar Cable Overhead Ext (3×6-8)RP
Cable Incline Curl (2×8-10)
+
Rope Pushdown (2×8-10)
/
Bar Pushdown (3×6-8)RP
Incline DB Curl (3×6-8)RP
Incline DB Skull-crusher (2×8-10)
+
Machine Preacher Curl (2×8-10)
Reverse Pec-Deck (3×6-8)RP
Cross-Cable Pushdown (2×10-12)
+
DB Hammer Curl (2×10-12)
LEGS/DELTS-
Leg Press (3×6-8)RP
Bulgarian Split Squats (3×10-15)
Leg Ext (3×10-15)RP
BB Strict Upright Row (3×8-12)
+
Incline bench All-Round Raise (3×8-12)
DB RDL’s (3×10-15)
Hamstring Curl (3×10-15)
Great job! That’s all any of us can control
