Going old school Vince Gironda style today

10x10 Straight bar curls

8x8 Wide grip pull downs

5x8 close grip pull downs

8x8 Barbell rows

5x8 Single Arm Dumbbell Rows

8x8 Dumbbell Shrugs

The Old Man and the Sea, it's similar storytelling as The Alchemist

Today's Workout: Accessory Muscles

Forearms:

Dumbbell Wrist Curls: 4 sets, 12-15 Reps

Reverse Dumbbell Wrist Curls: 4 Sets 12-15 Reps

Zottman Curls: 4 Sets, 8-12 Reps

Traps:

Front Barbell Shrugs: 4 Sets, 10-12 Reps

Behind the back Barbell Shrugs: 4 Sets, 10-12 Reps

Dumbbell Shrugs: 3 Sets 12-15 Reps (Keep the dumbbells at your side throughout the movement)

Calves:

Heavy Barebell Standing Calf Raises:

10 Sets 10 Reps

Seated Calf Raises: 10 Sets 10 Reps

These muscles groups are often overlooked and not trained individually enough. Working these out makes a big difference in your physique, making it more balanced and stand out to the average gym goer.

Today's Workout - Triceps and Back

Triceps:

4x8 Close Grip Bench Press

4x10 V-Shape Bar Press Downs

4x12 Rope Pull Downs (Slow and Steady)

4x10 Tricep Kick-Backs

3xFailure Diamond Push-Ups

Back:

5x5 Pendlay Rows

4x10 Wide Grip Pull-Ups

4x12 Close Grip Pull Downs

4x8 Seated Single Arm Cable Rows

4x10 Single Arm Cable Pull-Downs

Focus is on strength and details in the muscles. Again avoiding the trypicl bro split of back and biceps to have a nearly fresh in the gym feeling with both muscle groups. Next workout will focus on accessory muscles.

Let's get it!

Today's Workout: Chest and Biceps

Chest:

5x5 Flat Bench (For strength)

4x15 Cable Flies

4x10 Incline Dumbbell Bench

4x12 Incline Dumbbell Flies

Biceps:

4x8 Seated Dumbbell Hammer Curls

4x10 Seated Dumbbell Curls

4x8 Reverse Curls

4x10 Preacher Curls

Usually you will see chest and triceps worked together, however the triceps are a secondary muscles when doing chest workouts and are fatigued by the time you get to that point of your workout.

Working out biceos after chest I see more benefits from as they aren't secondary muscles for chest workouts and less fatigued, allowing you to work them out harder almost as if you are fresh in the gym.

Today's Workout - Legs

4x10 Squats

5 x 15 Standing Calf Raises

5x15 Seated Cal Raises

4x10 Single Leg Press

4x12 Seated Leg Raises

4x8 Dumbbell Romanian Deadlifts

Don't Skip Leg Day!

Today's Workout- Triceps and Back

TRICEPS:

4x10 Skull Crushers

4x10 Straight Bar Pressdowns

4x10 Reverse Grip Pressdowns

4x10 Single Arm Rope Pulldowns

BACK:

4x8 Bent Over Rows

4x10 Dumbbell Rows

4x10 Wide Grip Pulldowns

4x10 Reverse Grip Pulldowns

4x10 Close Grip Pulldowns

Today's Workout-Shoulders And Light Arms

Exercise 1:

4x12 Dumbbell Side Lateral Raises

Superset with

4x8 Bicep Curls

Exercise 2:

4x8 Arnold Press

Superset with

4x10 Hammer Curls

Excersie 4:

4x5 Heavy Dumbbell Shoulder Press

Superset with

4x10 Dumbbell Shrugs

Exercise 5:

4x15 Light weight Dumbbell Side Later Raises

Superset with

4x12 Rear Delt Flies

Excersie 6:

1 Drop Set of Tricep Bar Pressdowns

Should be 紅葉 on the design if November 😆

Tokyo is overrated anyway 🥱

Always quality tutorials! Exactly the project I was looking for this winter 🤝

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