• Cable Bicep Curls w/ Straight Bar Attachment • Dumbell Preacher Curls w/ Simultaneous Hands • Inclined Bench Dumbell Bicep Curls • Crossbody Dumbell Curls • Forearm Flexor Curls + Brachiorad. Curls

• Pullups AMRAP SET • Rope + EZ Bar Cable Pullover • Barbell Bent Over Rowing • Seated Horizontal Rowing • Isolated Dumbell Side Rows • Wide + Close Grip Lat Pull Down • Pullups + Dead-Hangs AMRAP SET

• Dumbell Shrugs • Seated Dumbell Overhead Press • Cable Front Bar Raises • Plates Vertical Raises (for Side Delts) • Dumbell Lateral Raises • Reverse Pec Dec Fly • Rear Delt Cable Isolated Extension • Seated Cable Face Pulls

• Seated Leg Extension • Smith Machine Squats • Bulgarian Splits • Lying Leg Curls • Barbell Romanian Deadlifts • Hip Thrust • Standing Calf Raises • Toe Raises (Calf Raises)

• Inclined Barbell Bench Press • Machine Upper Chest Press • Inclined Cable Flies • Pec Dec Fly • Decline Barbell Bench Press • Lower Cable Flies • Pushups (AMRAP Set)

• Cable Bicep Curls • Triceps Pushdown • Isolated Bayesian Curls • Isolated Cable Kickbacks • Dumbell Hammer Curls • EZ Bar Cable Tricep Extension • Pullups Bicep Holds

• Dumbell Shrugs • Reverse Pec Dec Fly • Cable Face Pulls • Overhead Dumbell Press • Chest Supported Dumbell Front Raises • Incline Seated Lateral Raises • EZ Bar Cable Vertical Raise • Standing Round-the-world (Mobility & Stretch)

• Parallel Bar Dips • Flat Bench Press • Inclined Dumbell Press • Slightly Inclined Dumbell Chest Flies • Pec Dec Fly • Kneeled Lower Chest Cable Flies • Round the World • Parallel Bar Dips (AMRAP set)

• EZ Bar Bicep curls (*PR: 45Kg*8 Reps ,Perfect Form) • Isolated Bayesian Cable Curls • Isolated Preacher-Bench Hammer Curls • EZ Bar Cable Pushdown (Pron.+Supin. Superset) • EZ Bar Cable Vertical Extension • Katana Slice Extension (Personal Discovery) • Cable Tricep Dips (AMRAP set for failure)

• EZ Bar Skullcrushers • Isolated Dumbell Extension Behind The Head • Rope Triceps Pushdown • EZ Bar Vertical Tricep Extension • Cable Kickbacks • Diamond Pushups + Dips

• Inclined Bench Press • Incline Chest Press Machine • Incline Chest Flies + Presses (Supersets) • Around The World (Lower Pecs) • Lower Pec Cable Flies • Decline Smith Machine Bench Press • Parallel Bar Dips + Pushups (AMRAP SET)

• Sumo Squats • Standing Isolated Leg Curls • Dumbell RDLs • Leg Extension Isolated+Compound • Zercher Squats • Standing Calves Raises • Standing Shin Raises • Sitting Dumbell Calf Raises • Stretching

• Cable Curls • Isolated Bayesian Curls • 10Reps*10Sets*10SecRest • Reverse Grip Forearm Curls

• Leg Press • Seated Leg Extension • Zercher Squats • Barbell Romanian Deadlift • Barbell Hipthrust (Hit PR: 130*7reps) • Smith Machine Standing Calf Raises • Standing Shin Squeezes

- usually i do my workout without any pre-workout meal or those temporary pumping pre workout drinks, but i tried protein oats and man it was good but, it didn't helped me in workout instead i felt lazy, so I guess I'll be back as usual • Smith Machine Goblet Squats • Seated Leg Extension + Finisher as Leg Press • Lying Leg Curls • Sumo Dumbell Squats • Standing Calf Raises • Shin Squeezes • Basic Stretch ps: hated this leg workout fr

• Sumo Deadlifts • Lat Pull down • Cable Pullover • Seated Wide Grip Horizontal Rowing • Smith Machine Bent Over Rowing • One Arm Side Dumbell Rowing (Cbum Var.) • Pullups (AMRAPx3) + Dead Hangs

• Lat Pull down • Barbell Rowing • Cable Pullover • Isolated Horizontal Rowing • Side One Arm Dumbell Rows

• Cable Unilateral Side Raises • Inclined Supported Side Raises • Overhead Barbell Press • Front Plate Raises • Rear delt Face Pull • Isolated Rear Delt Fly • Traps • Mobility Raises

• Traps Standing Barbell Raises • Reverse Pec Dec Fly • Cable Face Pulls • Cable Vertically Compound Side Raises • Lateral Raises • Cable Front Raises • Standing Military Presses

• Deadlift: 260lbs • Wide-Grip X Reverse-Close-Grip Lat Pull-Down • Cable Bent-Over Vertical-Rowing • Horizontal Rowing • Isolated-Lats Side Cable Rowing • Pull-Ups X Dead-Hangs AMRAP*3

• Lying Skull Crusher + Seated Behind Neck Extensions • Isolated Dumbell Extension • EZ Bar Triceps Pushdown • EZ Bar Triceps Extension • Isolated Cable Kisckbacks • Parallel Bar Dips + Seated Dips • Diamond Pushups (AMRAP SET)

• Bent Over Rowing • Lat Pull down • Cable Pullover • Horizontal Rowing Machine • Inverted Close Grip Pull down • Pullups AMRAP*3

• Cable Rope Pullover • Barbell Bent over Row • Wide Grip Horizontal Rowing • Lat Pull Down • Single Arm Dumbell Side Rowing • Smith Machine Back Hyperextension • Pullups AMRAP*3-Sets

• Incline Chest Bench Press • Inclined Machine Press Supinated grip • Incline Chest Front Raises • Pec Dec Fly • Cable Flies • Decline Dumbell Chest Flies

• Dumbell Overhead Press • Barbell Front Raises • Cable Upright Rows • Lateral Raises • Rear Delt Pec-Dec Fly • Isolated Cable Rear Delt Fly

• Straight Bar Bicep Curls Wide grip • Dumbell Bicep Curls • Preacher Curls • Inclined Dumbell Curls • Forearm Curls

• Standing Dumbell Bucep Curls • Preacher EZ Barbell Curls • Bayesian Cable Curls • Dumbell Hammer Curls • Forearm Plates Flexion

• Skull Crusher • Isolated Dumbell Extension • Cable EZ Bar Pushdowns • Isolated Cable Kickbacks • Cable Vertical Extension • Isolated Cable Pushdown

• Deep Squats w/ Barbell • Leg Press w/ huge depth & high TUT • Seated Leg Extension • Lying Leg Curls • Barbell Hip Thrust • Smith Machine Weighted Calf Raises • Shin Squeezes (Toe Raises)

• EZ Barbell Bicep Curls • Isolated Dumbell Preacher Curls • Inclined Dumbell Curls with Isometric holds • Hammer Curls • Forearm Behind the back Curls

• EZ Bar Skullcrushers • Isolated Dumbell Extension • EZ Bar Cable Pushdown • Rope Vertical Extension • Isolated Cable Kickbacks • Parallel Bar Dips

• Barbell Rowing • Lat Pull down • Cable Pullover • Seated Wide Grip Horizontal Rowing • One Arm Side Dumbell Rowing (Cbum Var.)

• Dumbell OHP • Isolated Dumbell Front Raises + Plate Raises • Reverse Pec Dec Fly • Cable Face Pulls • EZ Bar Cable Vertical Raises • Lateral Raises

• Flat Bench Press (PR: 80Kg*5Reps) • Inclined Dumbell Chest Press • Inclined Dumbell Flies • Pec Dec Fly • Decline Bench Press • Cable Flies • Pushups (AMRAP set)

• Parallel Bar Dips • Inclined Smith Machine Bench Press • Inclined Cable Flies • Standing Front Dumbell Raises • Pec Dec Fly • Decline Bench Press • Cable Cross Flies • Pushups AMRAP SET

• Dumbell Raises (High TUT) for Traps • Reverse Pec Dec Fly • Cable Face Pulls • Cable Lateral Raises + Inclined Y Dumbell Raises • EZ Barbell Vertical Raises • Slightly Inclined Dumbell Overhead Press • Front Plates Raises

• Close Grip Bench Press • Reverse Grip Tricep Pushdown • Isolated Cable Kickbacks • Cable Tricep Extension • Katana extensions • Parallel Bar dips

• Parallel Bar Dips • Dumbell Bench Press (Incline+Flat+Decline) • Incline Dumbbell Flies • Supinated Grip Chest Machine Press • Pec Dec Fly • Kneeled Lower Chest Cable Flies

• Zercher Squats • Isolated Leg + Compund Leg Press • Bulgarian Splits • Lying Leg Curls • Standing Calf Raises • Toe Curls ( Shin Squeezes )

• Barbell Curls • Inclined Dumbbell Curls • Isolated Triceps Cable Horizontal Push • Isolated Triceps Cable Pushdown • Decline UL Crunches • Plated Side Hunches • Horizontal Cable Wood Chopper • Chinese Oblique Standing Bends

• Bicep EZ-Bar Cable Curls • Isolated Triceps Kickbacks • Hammer Curls • Triceps Katana extensions • Bayesian Bicep Curls • EZ-Bar Standing Triceps Extension • Forearm Straight Bar curls

• Incline Barbell Bench Press • Incline Dumbell Flies • Incline Plate Mid-chest Press • Pec Dec Fly • Kneeldown Cable Flies (LC) + Isolated superset • Parallel Bar Dips AMRAP*2 • Pushups AMRAP*2

• Overhead Barbell Press • Vertical Cable Pulls • Seated Face Pulls • Front Machine Press w/Reverse Grip • Isolated Cable Lateral Raises • Smith Machine Rear delt Overhead Press • Deadlift Holds (Traps)

• Deep Leg Press • Leg Extension (45-Variation) • Barbell Lunges • Seated+Lying Leg Curls • Sumo Squats • Standing Smith Machine Calf Raises • Shin Squeezes

• Flat Bench Press • Inclined Machine Chest Press • Low inclined Dumbell Flies • Pec Dec Fly • Cable Flies

• Dumbell Shrugs • Reverse Pec Dec Fly • Cable Face Pulls • EZ Bar Cable Vertical Raises • Inclined Dumbell Lateral Raises • Machine Over Head Press • Cable Front Raises

• EZ Bar Bicep curls • Cable Bayesian Curls • Hammer Curls • Spider Curls • EZ Grip Forearm Curls • Plates Pinch Holds

• Deadlift • Lat Pull down (CBum Var. Wide+Close+Reverse Grip) • Cable Pullover • Seated Horizontal Rowing (Cbum var.) • Chest Supported Rowing • EZ Barbell Vertical Rowing • Pullups AMRAP Set

• Zercher Squats • Seated Leg Extension (Extreme variation) • Lying Leg Curls • Cable Sumo Squats • Standing Calf Raises • Shin Squeezes • Seated Wall Holds

• Barbell Deep Squats • Seated Leg Extensions • Sumo Dumbell Squats • Lying Leg Curls • Standing Smith Machine Calf Raises • Shin Squeezes (Toe Raises)

WO2 stands for Back + Traps • Rack Pull Deadlifts • Low Pulley Cable Pull • One Arm Dumbell Row • Reverse Grip Lat Pull Down • Wide Grip Seated Rowing • Dumbbell Shrugs

I've been crafting this new split for a while and started it today WO1 (Workout 1) means [Shoulder + Abs] • Bent Over Reverse Pec Dec Fly • Seated Lateral Raises • Machine Shoulder Press • Dumbbells Front Raises • Cable Crunches • Lying Leg Raises – New PR on Machine Shoulder Press w/ 65KG x 8r 🐉

• Tricep Pushdown • Isolated Cable Kickbacks • Isolated Cable Extension • Skullcrusher + Cable Front Push + Reverse Extension • Parallel Bar Dips + Bench Dips

• Cable Bicep Curls • Inclined Dumbell Curls • Dumbbell Preacher Curls • Hammer Curls • Wrist Curls (Forearms)

• Smith Machine Shrugs • Overhead Dumbell Press • Cable Front Raises • Lateral Raises • Vertical EZ Bar Raises • Rear Pec Dec Fly

• Pull-Ups AMRAPx2 Sets • EZ Bar Cable Pullover • Bent Over Barbell Rowing • Seated Horizontal Rowing • Lat Pull Down Wide Grip + Behind the Neck • Single Arm Isolated Cable Pullover • Pull-Ups AMRAPx2 Sets

• Flat Bench Press • Inclined Bench Press • Decline Bench Press • Pec Dec Ply • Seated Upper Chest Flies • Cable Flies

• Smith Machine Squats (w/ High Depth) • Seated Leg Extension • Dumbell Walking Lunges • Standing + Lying Leg Curls • Romanian Deadlifts • Calf Raises • Toe Raises ( Shin Squeezes )

• Dumbell Skull Crusher + Dumbell Extension • V Bar Triceps Cable Pushdown • Cable Isolated Kickbacks • EZ Bar Tricep Extensions + Cable Front Extension • Isolated Triceps Cable Pushdown • Close Grip Barbell Bench Press • Parallel Bar Dips (AMARP x 3 Sets)