spec

[spec @specbskins]

@et_warrior @andyrmullins @DeanTTraining Likely closer to 15/16

[spec @specbskins]

@DeanTTraining Why do You Always seem so zoned out? 🤣

[spec @specbskins]

@DeanTTraining Been running this for a few months, do you fancy making some tweaks to this program in the future? Ty!

[spec @specbskins]

@DeanTTraining Had a coach coming to tell me I can’t do that 😭

[spec @specbskins]

@DeanTTraining Control my load is always the hardest part ☠️

[spec @specbskins]

@DeanTTraining One question outside this topic - why don't you ever recommend bulgarian split squats ?

[spec @specbskins]

@DeanTTraining Should I use it if I sleep Well at night?

[spec @specbskins]

@DeanTTraining I am on a lean bulk with daily goals of:

475g carbs (2.63BW)
185g protein (1.02 BW)
75g fats (0.41 BW)

I am 180lb! Feeling great honestly, I guess you might say fats are a bit high but I think it helps with the libido and testosterone levels

[spec @specbskins]

@DeanTTraining Instead of the T bar rows, can we do with dumbbells and the chest glued to the bench ?

[spec @specbskins]

@mykirbyy @DeanTTraining He has a post for 3x

[spec @specbskins]

@DeanTTraining https://t.co/ZErCI51yKv

[Dean Turner @DeanTTraining]

If you…

- Have Gym access
- Want to train Monday, Tuesday, Wednesday, Friday, and Saturday (5x Per Week)
- Want to build muscle
- Want to lose fat

…here is an EXCELLENT Workout Plan for YOU:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: PULL
DAY 2: PUSH
DAY 3: LOWER A
DAY 4: OFF or ZONE 2 CARDIO
DAY 5: UPPER
DAY 6: LOWER B
DAY 7: OFF or ZONE 2 CARDIO
(Cycle begins on Monday but it doesn’t HAVE to)

𝗣𝗨𝗟𝗟
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 1x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Clavicular Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- 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/SLDLs to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets

[spec @specbskins]

@DeanTTraining The PPLUL

[spec @specbskins]

@DeanTTraining Did you do steroids at any point in time?

[spec @specbskins]

@RobLipsett Best quality for price ? Not trying to pay 100€ monthly, I am broke 😬

[spec @specbskins]

@DeanTTraining The Ab machine of my gym is like this (Feet stay on the ground) - still goated or cable crunches instead?

[spec @specbskins]

@DeanTTraining Both about the same , no ?

[spec @specbskins]

@DeanTTraining I Love You

[spec @specbskins]

@DeanTTraining We want PPLUL 👀

[spec @specbskins]

@hispanicnomad Source: voices in my head