What everyone ask me on the beast community and other community’s

Gunnar Fisher

May 6 in Weekly Challenge Workout

What is my workout routine

6 days a week it’s composed of 3 days then repeat or

for advanced with abs it’s 4 days of training with the 5th day off then repeat

Overview

This program is a meticulously crafted six-day split regimen, specifically engineered to sculpt a lean and muscular physique. Strategically designed to target different muscle groups on each day, ensuring optimal recovery and growth. This plan is the ultimate blueprint for anyone aspiring to achieve a sculpted and lean appearance.

Day 1 LET'S GET AFTER IT!

Chest x Triceps x Shoulders

Start 3/11/24

Warm up: Don’t overcomplicate, do a few dynamic stretches like arm circles and shoulder rotations just to get the blood flowing and increase flexibility. Then do a few light sets of exercises to activate both muscles, push-ups or dumbbell shoulder presses to activate the muscles before moving on to heavier lifting. Do what's comfortable and have fun with it.

● Bench Press: 4 sets of 8-10 reps with a heavy controlled weight, really focus on mind muscle with this first exercise, get blood moving into the chest.

● Incline Dumbbell Press: 3 sets of 10 reps (Keep elbows slightly tucked to protect the shoulders, focus on touching the bar right below your chin, and keep a wide grip on the bar.)

● Drop Set Incline Dumbbell Press: 3 sets of 15 reps (Pick a weight that is obviously lighter, but make sure by the 3rd sets 15th rep you couldn’t give one more rep)

● Chest Flys: 4 sets of 15 (these are great for pumping blood into the muscle, take these slow, really focus on the mind muscle here, squeeze and stretch the chest)

󰝮

● Dumbbell Press: 3 sets of a heavy 12 reps

● Lateral Raises: 3 sets of 15-20 reps (this is going to be mental, close your eyes and use everything you have, focus on lifting your elbows to the ceiling, full stretch + full squeeze)

SUPER SET IMMEDIATELY GO INTO FRONT RAISES

● Front Raises: 3 sets of 12-15 reps (Pick the heaviest weight of which you can control the movement.)

● Rear Delt Flys: 4 sets of 8 reps (do these with a cable, most cables will have a ball at the end of them, grip the ball and pull the cable across your body to hit the rear delt, again control the weight!)

Additional Notes:

1) YOU should be ready to go home now! NOTE: If you have more in the tank you need to burn out the muscle more, either go back through the routine or use different exercises to target the muscles (reach out with questions on this).

2) Focus on mind muscle connection throughout the routine

3) Push ups/lateral raises are good exercises to burn out the

muscle

Day 2 LETS GOOOOOO

Back x Biceps x Triceps

Start 3/11/24

● Pull-Ups or Lat Pulldown (your choice): 10 reps as warm-up, then 3 sets of as many as possible (Focus on full range of motion.)

● T Bar Rows: 4 sets of 10 reps (Bend at the hips focus on pulling with your elbows, stand shoulder width apart)

● Rear Delt Machine Fly: 3 sets of 12-15 reps (full stretch full squeeze)

● Hammer Curls: 3 sets of 12-15 reps (Keep elbows stationary and curl the weights.)

SUPERSET INTO CURLS

● Normal Curls: 3 sets of 15-20 reps (if you can do more keep going, it's going to suck, but it's important to go as hard as possible here)

● Barbell Skull Crushers: 3 sets of 10-12 reps (heavy weight, keep elbows in one spot)

💪

● Single-Arm Overhead Tricep Extension: 3 sets of 10-12 reps (keep elbow in one spot)

● Tricep Kickbacks: 3 sets of 12-15 reps SUPER SET INTO ROPE PUSHDOWNS

● Rope Pushdowns: 3 sets of 12-15 reps (locked elbows full squeeze)

● Tips: Focus on squeezing your back muscles during the pulling movements. Avoid using momentum and concentrate on slow, controlled reps.

-Perform each exercise with controlled movements, especially during the eccentric (lowering) phase, to increase muscle engagement.

-Allow sufficient rest between tricep workouts to enable muscle recovery and growth.

-Switch between different grips (e.g., overhand, underhand, neutral) in exercises like pushdowns to target different parts of the triceps.

Day 3 Leg DAY

Legs

Start 3/11/24

Note: EVERYTHING IS HEAVY

● Front Squats: 4 sets of 8-10 reps

● Hack Squats: 3 sets of 10-12 reps

● Sumo Deadlifts: 4 sets of 8-10 reps

● Bulgarian Split Squats: 3 sets of 10 reps per leg

● Seated Calf Raises: 4 sets of 15-20 reps

● Glute Bridges: 4 sets of 12-15 reps

Supplement Leg Day When Knees Hurt, Straight Core

● Leg Raises: Lie on your back with your hands under your lower back for support. Raise your legs straight up towards the ceiling, then slowly lower them back down without touching the floor. Aim for 3 sets of 10-15 reps.

● Cable Crunches: Kneel in front of a cable machine with a rope attachment. Hold the rope with both hands and crunch down towards your knees, keeping your hips stationary. Aim for 3 sets of 12-15 reps.

● Ab Wheel Rollouts: Kneel on the floor with an ab wheel in your hands. Roll the wheel forward while keeping your back straight and core engaged, then roll back to the starting position. Aim for 3 sets of 8-12 reps.

😤

● Bird Dog: Start on your hands and knees, with your back flat and core engaged. Extend your right arm forward and your left leg back, keeping your hips and shoulders square to the ground. Return to the starting position and repeat on the opposite side. Aim for 3 sets of 10-12 reps per side.

● Side Plank with Hip Dips: Get into a side plank position on your elbow, with your feet stacked and your body in a straight line. Lower your hips towards the floor, then raise them back up to the starting position. Aim for 3 sets of 10-15 dips per side.

DO MORE IF YOU CAN, YOU GOT THIS BROTHER!! PUSH IT!!

Abs 15 min Straight Everyday

If you are crazy sore don’t do it

Start 3/11/24

● Plank: Hold for 30-60 seconds, 3 sets

● Russian Twists: 3 sets of 15-20 reps per side

● Hanging Leg Raises: 3 sets of 10-12 reps

● Bicycle Crunches: 3 sets of 15-20 reps per side

📈

● Mountain Climbers: 3 sets of 30 seconds

● Reverse Crunches: 3 sets of 12-15 reps

My Personal Tips For Gunnar

Key Points

Start 3/11/24

It's clear you have the discipline brother, based on our discussions and your experience with lifting in the past. I want you to turn it up a notch though. I want you to go into the gym every single day and push yourself farther than you have been going. I want you to find the beast in you that is capable of moving any kind of weight. Turn up the music, do whatever you have to do to get into that mode. The goal is to wake up tomorrow completely sore. YOU got

this brother, I believe in you

🚀

😤

2 comments