DEEPBROADCAST
Open in Telegram
290
Subscribers
No data24 hours
No data7 days
No data30 days
Data loading in progress...
Similar Channels
Tags Cloud
No data
Any problems? Please refresh the page or contact our support manager.
Incoming and Outgoing Mentions
---
---
---
---
---
---
Attracting Subscribers
February '24
February '24
+6
in 0 channels
January '24
+4
in 0 channels
Get PRO
December '23
+25
in 0 channels
Get PRO
November '230
in 0 channels
Get PRO
October '23
+290
in 3 channels
| Date | Subscriber Growth | Mentions | Channels | |
| 16 February | 0 | |||
| 15 February | 0 | |||
| 14 February | 0 | |||
| 13 February | 0 | |||
| 12 February | 0 | |||
| 11 February | 0 | |||
| 10 February | 0 | |||
| 09 February | 0 | |||
| 08 February | 0 | |||
| 07 February | 0 | |||
| 06 February | 0 | |||
| 05 February | +1 | |||
| 04 February | 0 | |||
| 03 February | +3 | |||
| 02 February | +1 | |||
| 01 February | +1 |
Channel Posts
| 2 |  No text... | 2 132 |
| 3 | No text... | 3 259 |
| 4 | * 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. | 788 |
| 5 | 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 | 773 |
| 6 | No text... | 3 353 |
| 7 | No text... | 2 284 |
| 8 | No text... | 951 |
| 9 | No text... | 1 769 |
| 10 | WELCOME TO CHRIST BOY SUMMER 🌊✝️ | 3 368 |
| 11 |  No text... | 671 |
| 12 | CHRISTWORLDORDER SOON | 641 |
