Thread 76497208

Upper Day
>Bench Press 2x10
>Pec Deck Fly 2x10
>Overhead Press 2x10
>EZ-Bar Curl 2x10
>Tricep Machine Pushdown 2x10
>Rear Delt Fly 2x12
>Lat Pulldown 2x10
>Seated Machine Row 2x10
Total sets: 16

Lower Day
>Any Squat variation 3x10
>Leg Extensions 2x12
>One-Legged Calf Raises 2x12
>Hyperextension 2x12
>Decline Crunches 2x10
>DB Lateral Raise 2x12
>Machine Shrugs 2x10
Total sets: 15

Repeat each day once per week.
You're welcome, faggots. If you want to be an actual bodybuilder, do this instead of memeshit like SS.

Sure, if you're a homosexual.

If you're serious about training start with this

Why 2 sets for everything

lateral raise on lower day? huh

All novice programs are memes because you outgrow them in 6 months anyways. Anything that fits one's schedule and can be adhered to is acceptable.

>>76497303
minimum effective amounts of sets (training to failure)

once you stop growing at this volume, it's easy to increase