u/ohitsmerenz

Hello! Been working out for 12 months already (1yr this Aug! 😮‍💨). Mejo struggling ako in building mass. I dont really know my goal tbh, i just want to get stronger and healthier. Pero visually, baka aesthetic build hehe.

I do custom PPL, then around 3-4x a week in the gym. doing 25-30 sets + progressive overload

Push
- Inclined Db bench press
- Pec deck
- Flat db press
- chest flys (high to low)
Optional: db champagne press
- lat pulldown
- v grip cable row
- db preacher curls
- overhead triceps ext
- triceps rope pushdown
- cable crunch

Pull
- Lat pulldown
- Close grip lat pulldown
- v grip cable row
- iso lateral row
- archer pulldown
- chest supported inclined row
- inclined db bench press
- db preacher curls
- overhead triceps ext
- triceps rope pushdown
- cable crunch

Lower
- leg ext
- hack squat
- leg press
- seated leg curl
- db deadlift
- standing calf raise
- hip adduction + abduction
- cable crunch

Shoulders + arms
- machine shoulder press
- chest supported reverse fly
- single arm lateral raise
- rear delt reverse fly
- shrug (smith)
- overhead triceps ext
- triceps rope pushdown
- seated face pull
- behind the back wrist curl
- reverse curl
- cable crunch

I try to maintain at least 1770-2000 cals a day, with 60-80g protein (100+ on a good day). Mejo sedentary lifestyle due to work since wfh usually.

Thank you in advance!