Oplithium
Build Muscle
1 weeks / 3 days per week
My wicked style
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Week 1
Day 1
Bench Press
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
8 x 80%
10 x 70%
20 x 50%
Bent Over • Row
SupplementalIncline • Bench Press
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Chin-up
SupplementalFly
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Bent Over • Row
SupplementalDay 2
Front • Squat
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Lateral • Raise
SupplementalDeadlift
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Front • Raise
SupplementalLying • Leg Curl
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Overhead • Press
SupplementalDay 3
Alternating Biceps Curl
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Lying • Floor Skull Crusher
SupplementalIncline • Curl
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Kickback
SupplementalHammer Curl
Main12 x 60%
10 x 70%
8 x 80%
4 x 90%
20 x 50%
Lying • Triceps Extension
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KeyLifts
