lilh0's MAXIMUM GROWTH
General
Advanced
Machine strength
Plan Details
The lilh0's MAXIMUM GROWTH routine by lilh0 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
lilhos killer plan ? how bad do you want it?? there’s no excuses 2hrs of excercise a day is nothing compared to what you do in your freetime. I don’t care what the time is and if it’s good for your bodily functions. 9hrs once every week won’t get you built but 20 mins a day a week will. You sleep 6-8 hours a day boom that’s 16 hours left, you have work? let’s say you work a 9-5 that’s 8 hours left. Let’s say it’s a half hour commute home 7 and a half hours left. You want to sit at home for a hour? Fine. 6 and a half hours. You getting ready and packing gym stuff and commuting to the gym takes about 30 minutes. 6 hours left, you push yourself hard enough for these 2 hours forget about everything. You finish gym and get home which leaves you with 3 hours and 15 minutes left to do anything you want (aslong as you eat your gains after), this will take around 30-45 minutes to make dinner which leaves you with 2hours left! This is how i’ve broken down a very busy man’s schedule in a day. A lot of people don’t even work 9-5 so there’s no excuses. Get your fat ass to the gym
Routine detail
Mon
chest and back
Est. 0 min
10 exercises
Dip
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Tue
legs and shoulders
Est. 0 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Wed
ARMS
Est. 0 min
10 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
back AND CHESt
Est. 0 min
8 exercises
Barbell Romanian Deadlift
6 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Fri
legs n shouldas
Est. 0 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Sat
ARMS again
Est. 0 min
10 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
