MONDAY CHEST
BENCH
45+25=10 45+35=10x2
INCLINE DB BENCH
..
🕑 Added 2021-02-08 22:26:21 +0000 UTC
MONDAY CHEST
BENCH
45+25=10 45+35=10x2
INCLINE DB BENCH
70=10x2
INCLINE FLY/SMITH UNDERHAND PRESS
35=10x3
25=10 35=10x2
MACHINE FLY / DB PULLOVER
135=10 145=10
50=10x2
DIPS/ CABLE FLY
Rope ext 35=12 37=10
Overhead db ext/ straight bar ext
TUESDAY LEGS QUADS FOCUS
SQUAT
BARBELL LUNGE
LEG EXT/SPLIT SQUAT
RDL
STANDING CALVES
WED BACK
Lat pulldown regular 2 sets
3 sets new bar wide
Barbell row:
T bar row:
Seated cable one arm row/ straight arm pulldown
Close grip pulldown:
Arm blaster cross hammer curl
Spider dB curl
Thursday ham focus
DEADLIFT
HYPEREXT
LEG CURL
LEG PRESS
SEATED CALVES
STANDING CALVES
FRIDAY SHOULDERS
DB PRESS
SMITH BEHIND NECK
LEANING LATER RAISE
FRONT RAISE/ REVERSE FLY MACHINE
SHRUGS/ upright cable row
ARMS
EZ cable curl/ rope ext
Barbell skull/ barbell curl
DB curl/ over head ext
Machine curl/ one arm cable ext
21s BFR/ ez cable ext BFR
