DEEPBROADCAST

* Work up to a weight you can only get 6 reps with and keep training that until you can easily do 2-3 of 10 then move up * I do a variation of this plan, usually throwing in different variations of the lifts. I also typically do 4-5 movements instead of 6 and go for intensity over volume.

CHRIST BOY LIFTA PLAN Day 1: Push (Chest, Shoulders, Triceps) 1. Bench Press: 3 sets of 6-8 reps 2. Incline Dumbbell Press: 3 sets of 6-8 reps 3. Shoulder Press: 3 sets of 6-8 reps 4. Lateral Raises: 3 sets of 8-10 reps 5. Tricep Dips: 3 sets of 6-8 reps 6. Overhead Tricep Extension: 3 sets of 8-10 reps Day 2: Pull (Back, Biceps) 1. Deadlift: 3 sets of 6-8 reps 2. Barbell Rows: 3 sets of 6-8 reps 3. Lat Pulldowns: 3 sets of 8-10 reps 4. Dumbbell Curls: 3 sets of 6-8 reps 5. Hammer Curls: 3 sets of 8-10 reps 6. Reverse Flyes: 3 sets of 8-10 reps Day 3: Rest Day 4: Legs (Quads, Hamstrings, Calves) 1. Squats: 3 sets of 6-8 reps 2. Leg Press: 3 sets of 6-8 reps 3. Romanian Deadlifts: 3 sets of 6-8 reps 4. Leg Extensions: 3 sets of 8-10 reps 5. Leg Curls: 3 sets of 8-10 reps 6. Calf Raises: 3 sets of 10-12 reps Day 5: Push (Chest, Shoulders, Triceps) 1. Bench Press: 3 sets of 6-8 reps 2. Incline Dumbbell Press: 3 sets of 6-8 reps 3. Shoulder Press: 3 sets of 6-8 reps 4. Lateral Raises: 3 sets of 8-10 reps 5. Tricep Dips: 3 sets of 6-8 reps 6. Overhead Tricep Extension: 3 sets of 8-10 reps Day 6: Rest Day 7: Pull (Back, Biceps) 1. Deadlift: 3 sets of 6-8 reps 2. Barbell Rows: 3 sets of 6-8 reps 3. Lat Pulldowns: 3 sets of 8-10 reps 4. Dumbbell Curls: 3 sets of 6-8 reps 5. Hammer Curls: 3 sets of 8-10 reps 6. Reverse Flyes: 3 sets of 8-10 reps Day 8: Legs (Quads, Hamstrings, Calves) 1. Squats: 3 sets of 6-8 reps 2. Leg Press: 3 sets of 6-8 reps 3. Romanian Deadlifts: 3 sets of 6-8 reps 4. Leg Extensions: 3 sets of 8-10 reps 5. Leg Curls: 3 sets of 8-10 reps 6. Calf Raises: 3 sets of 10-12 reps Day 9: Rest

WELCOME TO CHRIST BOY SUMMER 🌊✝️