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An Excellent Workout Split. 5 Sessions per Week. Get to train every Muscle Twice every 7 days. Going to be on this for a while. Day 1: Upper. Day 2: Lower. Day 3: Rest. Day 4: Pull. Day 5: Push. Day 6:Legs. Day 7: Rest. Day 5 Lower Body...

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Anand Nagu

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37,797 görüntüleme • 4 ay önce •via X (Twitter)

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The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE
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The BEST way to build Arms with a 4x Per Week Upper/Lower Split: Day 1: Upper Day 2: Lower Day 3: OFF Day 4: Upper Day 5: OFF Day 6: Arms + Lower Day 7: OFF This days off on either side of Arms + Lower = MASSIVE key for recovery/readiness This will impact Arm gains FOR SURE

Dean Turner

57,314 görüntüleme • 2 ay önce

I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule
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I’ll be telling people all 2026… The IDEAL Workout Schedule for MOST people: Day 1: Upper A Day 2: Lower A Day 4: Upper B Day 5: Lower B Days 3, 6, & 7 are OFF days but it’s totally cool to do some Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule

Dean Turner

385,198 görüntüleme • 2 ay önce

This ain’t even a debate…. Day 1: Upper A Day 2: Lower A Day 3: OFF or Zone 2 Cardio Day 4: Upper B Day 5: Lower B Day 6: OFF or Zone 2 Cardio Day 7: OFF or Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule
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This ain’t even a debate…. Day 1: Upper A Day 2: Lower A Day 3: OFF or Zone 2 Cardio Day 4: Upper B Day 5: Lower B Day 6: OFF or Zone 2 Cardio Day 7: OFF or Zone 2 Cardio Cycle begins on Monday or Saturday depending on your schedule

Dean Turner

69,081 görüntüleme • 15 gün önce

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…
0:51

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

34,749 görüntüleme • 3 ay önce

“petal” on spotify global: day 1 — 62.3m day 2 — 55.7m day 3 — 49.4m day 4 — 53.5m day 5 — 57.1m day 6 — 61.6m day 7 — 64.9m first week: 404.5m (721.5m overall)
1:52

“petal” on spotify global: day 1 — 62.3m day 2 — 55.7m day 3 — 49.4m day 4 — 53.5m day 5 — 57.1m day 6 — 61.6m day 7 — 64.9m first week: 404.5m (721.5m overall)

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"Die With A Smile" on Global Spotify DAY 1 — 4,585,607 (#10) DAY 2 — 4,335,439 (#10) DAY 3 — 4,430,279 (#7) DAY 4 — 5,490,680 (#3) DAY 5 — 6,789,220 (#3) DAY 6 — 7,132,814 (#3) DAY 7 — 8,800,962 (#2) DAY 8 — 9,404,915 (#1) DAY 148 — 10,875,097 (#1)
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"Die With A Smile" on Global Spotify DAY 1 — 4,585,607 (#10) DAY 2 — 4,335,439 (#10) DAY 3 — 4,430,279 (#7) DAY 4 — 5,490,680 (#3) DAY 5 — 6,789,220 (#3) DAY 6 — 7,132,814 (#3) DAY 7 — 8,800,962 (#2) DAY 8 — 9,404,915 (#1) DAY 148 — 10,875,097 (#1)

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petal streams 1st week *filtred day 1 — 62,194,069 day 2 — 38,062,511 day 3 — 29,776,402 day 4 — 30,530,677 day 5 — 27,302,889 day 6 — 25,445,208 day 7 — 22,784,701 total: 237,199,443 (flop)
0:59

petal streams 1st week *filtred day 1 — 62,194,069 day 2 — 38,062,511 day 3 — 29,776,402 day 4 — 30,530,677 day 5 — 27,302,889 day 6 — 25,445,208 day 7 — 22,784,701 total: 237,199,443 (flop)

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"BOOMPALA" on Spotify Counter: Day 1: 1,325,928 Day 2: 1,151,316 Day 3: 1,066,208 Day 4: 1,230,023 Day 5: 1,181,640 Day 6: 1,242,712 Day 7: 1,179,309 🆕 Total: 8,377,136
0:51

"BOOMPALA" on Spotify Counter: Day 1: 1,325,928 Day 2: 1,151,316 Day 3: 1,066,208 Day 4: 1,230,023 Day 5: 1,181,640 Day 6: 1,242,712 Day 7: 1,179,309 🆕 Total: 8,377,136

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"Heart Drop" 1st week on Spotify 💕 Day 1 - 37,693 Day 2 - 84,633 Day 3 - 132,595 Day 4 - 172,976 Day 5 - 208,951 Day 6 - 242,850 Day 7 - 280,876 (+38,026)🔺 total first week: 280,876 streams. #RESCENE #리센느

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[🌟] ‘Running to Future’ First Week on Spotify Day 1 (15 hrs): 167,931 Day 2: 187,203 Day 3: 146,824 Day 4: 156,270 Day 5: 157,530 Day 6: 163,028 Day 7: 154,233 Total: 1,133,019 #Running_to_Future #REFLOW #ZEROBASEONE #ZB1 #제로베이스원 ZEROBASEONE

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.GIRLSET LITTLE MISS — Spotify Update (First Week) Day 1: 445,094 day 2: 414,705 day 3: 399,577 day 4: 409,191 day 5: 426,494 day 6: 489,954 day 7: 506,871🔥🔥 Total: 3,091,886
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.GIRLSET LITTLE MISS — Spotify Update (First Week) Day 1: 445,094 day 2: 414,705 day 3: 399,577 day 4: 409,191 day 5: 426,494 day 6: 489,954 day 7: 506,871🔥🔥 Total: 3,091,886

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I Replied to 100 Tweets a Day for 7 Days: 00:43 - the setup 04:20 - day 1 07:09 - day 2 08:45 - day 3 11:22 - day 4 14:20 - day 5 16:39 - day 6 21:14 - day 7 22:26 - takeaways + does reply guying work?
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I Replied to 100 Tweets a Day for 7 Days: 00:43 - the setup 04:20 - day 1 07:09 - day 2 08:45 - day 3 11:22 - day 4 14:20 - day 5 16:39 - day 6 21:14 - day 7 22:26 - takeaways + does reply guying work?

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"LUNCH" — First week unfiltered streams on Spotify: Day 1 — 11,011,625 Day 2 — 8,726,085 (-20.76%) Day 3 — 8,132,321 (-6.80%) Day 4 — 8,575,594 (+5.45%) Day 5 — 8,989,178 (+4.82%) Day 6 — 10,072,933 (+12.06%) Day 7 — 11,351,707 (+12.70%) Day 8 — 12,286,660 (+8.24%) (PEAK)
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"LUNCH" — First week unfiltered streams on Spotify: Day 1 — 11,011,625 Day 2 — 8,726,085 (-20.76%) Day 3 — 8,132,321 (-6.80%) Day 4 — 8,575,594 (+5.45%) Day 5 — 8,989,178 (+4.82%) Day 6 — 10,072,933 (+12.06%) Day 7 — 11,351,707 (+12.70%) Day 8 — 12,286,660 (+8.24%) (PEAK)

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#MSG Ceeded 1st week Day wise Share : Day 1 - 4.9cr Day 2 - 1.65cr Day 3 - 2cr Day 4 - 2.7cr Day 5 - 2.6cr Day 6 - 2.35cr Day 7 - 2cr Total - 18.2cr 🔥🔥 BE - 18cr Entered into profits zone 👍💥 20cr share in few days ⏳🔥 #BlockBusterMSG

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.Olivia Rodrigo “drivers license” on Global Spotify: Day 1 — 1,540,075 [NEW] Day 2 — 4,601,934 [+200%] Day 3 — 7,478,692 [+63%] Day 4 — 11,510,867 [+54%] Day 5 — 13,412,192 [+17%] Day 6 — 13,628,143 [+2%] Day 7 — 13,701,177 [+1%] Total: 65,873,080
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.Olivia Rodrigo “drivers license” on Global Spotify: Day 1 — 1,540,075 [NEW] Day 2 — 4,601,934 [+200%] Day 3 — 7,478,692 [+63%] Day 4 — 11,510,867 [+54%] Day 5 — 13,412,192 [+17%] Day 6 — 13,628,143 [+2%] Day 7 — 13,701,177 [+1%] Total: 65,873,080

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ILLIT "It's Me" on Spotify Counter: DAY 1 — 842.474 DAY 2 — 1.089.319 DAY 3 — 1.002.041 DAY 4 — 1.007.420 DAY 5 — 1.125.407 DAY 6 — 1.148.613 DAY 7 — 1.242.359 (+93.746) *NEW PEAK* Total: 7.457.633 streams #ILLIT #아일릿 ILLIT official
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ILLIT "It's Me" on Spotify Counter: DAY 1 — 842.474 DAY 2 — 1.089.319 DAY 3 — 1.002.041 DAY 4 — 1.007.420 DAY 5 — 1.125.407 DAY 6 — 1.148.613 DAY 7 — 1.242.359 (+93.746) *NEW PEAK* Total: 7.457.633 streams #ILLIT #아일릿 ILLIT official

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