Travel With The Nutrex Rep Through The Midwest!

[The Solution]

Love that positive gym atomosphere bro keep grinding.

[Rog447]

Quads/calves

HS unilateral leg extension
60x20
70x20
80x15
90x10 dropset to 70x8 dropset to 50x6

Squats
135x15
185x15
225x8
225x8 dropset to 135x6

Startrac Leg press
360x15
450x8
450x8
360x10

Seated calf raise
90x15
115x10
115x10
115x10
90x12+12+10

Supersetted with

HS V-squat
180x8
180x6
180x6

[Rog447]

Chest/abs

Pec deck
135x15
150x15
165x8
165x8

Flat DB press
70x12
90x12
110x10
110x8
110x8

HS incline
180x10
230x8
270x6
270x6
180x10

Stretch push-ups
10
8
8

Supersetted with

Narrow grip incline DB press
40x10
40x8
40x8

Decline sit ups
3 sets

[The Solution]

Consistency is on point man
Keep it up!!!

[Rog447]

Consistency is on point man
Keep it up!!!

Thanks buddy! Liking the workouts lately. It has been an adjustment training super early am. But at the end of the day the only thing I want to do is come home and see my family!

[Rog447]

Back/traps

HS high row
140x15
180x15
230x15
270x10
300x8
320x6

Wide grip pull-ups
10
8
8

Pendlay rows
135x15
135x12
135x10

Supersetted with

Straight arm pulldowns
35x15
35x10
35x10

Chest supported t bar rows
90x10
115x8
115x6

BB shrugs
225x12x4

[The Solution]

Thanks buddy! Liking the workouts lately. It has been an adjustment training super early am. But at the end of the day the only thing I want to do is come home and see my family!

welcome to the 5 AM Crew!

[Rog447]

Hamstrings/calves

Seated LP calves
225x30
240x20
255x15
270x12 dropset to 225x8 dropset to 180x12

Seated hamstring curl
110x20
140x20
155x12
155x10
155x10

Deadlifts
135x10
225x10
315x10
365x5
405x4
SLDL 185x12

Lying leg curl
80x15
95x12
95x8

Kneeling leg curl
40x12+6+4

[Rog447]

Shoulders

Reverse pec deck
105x20
120x10
120x8
105x10

Cable laterals
12.5x15
15x12
17.5x10
20x8
20x8 dropset to 10x8

Smith shoulder press
135x12
185x12
205x8
225x5
185x12 dropset to 135x8

DB laterals
25x15
30x12
30x10 dropset to 20x8

Supersetted with

EZ bar front raise
50x10
50x8
50x8

HS mts shoulder press (deadstop reps)
90x12
110x8
120x8

[The Solution]

Dig the shoulders with rear delts first. I find it is a great pre-exhaust to get my shoulders warm for any movememnt next.
Great minds.

[Rog447]

Chest/shoulders

Flat DB press
70x12
95x10

110x15+8+5=28 reps

HS shoulder press (deadstop reps)
140x12
180x10

230x10+5+4=19 reps

Pec deck
150x12
165x8
165x8

Seated DB laterals
30x15
35x12
40x10

HS decline press
180x12
230x10
230x8

Supersetted with

Plate front raise
45x15
45x15
45x12

[Rog447]

Back

Wide grip lat pulldowns
130x15
150x12
165x10
180x8
150x10

HS high row
180x12
230x10
270x8
270x8 dropset to 180x10

Chest supported T bar rows
90x10
135x8
135x6
90x10

Supersetted with

Straight arm pulldowns
42.5x12
42.5x12
42.5x10
42.5x10

LF UH row
115x15
145x12
145x12

BB shrugs
185x15
185x12
185x10

Supersetted with

HS shrug
140x12
190x12
190x10

Decline sit ups
3 sets

[The Solution]

Loving your consistency bro!

[Rog447]

Loving your consistency bro!

Thanks man! Been trying to continue to get to the gym as much as possible. 5am workouts help..... There is never anything going on at 5am lol.

[Rog447]

Hamstrings/calves

Leg press calves
180x20
230x20
270x15
320x12 dropset to 270x12 dropset to 180x12

Supersetted wth

Single leg calf raise
45x12/12
45x12/12
45x10/10
45x8/8

Seated leg curl
130x15
150x15
170x10
170x8
130x12 rest pause 8 rest pause 6

SLDL
135x12
185x12
225x12
275x8
275x6

Lying leg curl
80x12
95x8
95x8

Kneeling leg curl
40x10 rest pause 6

[The Solution]

Thanks man! Been trying to continue to get to the gym as much as possible. 5am workouts help..... There is never anything going on at 5am lol.

agree thats why i lift there too.... Nobody there get your stuff done and rest of the day done.

[Rog447]

Arms

Rope pushdowns
130x20
150x15
160x10
160x10
160x10 dropset to 130x8 dropset to 100x12

Supersetted with

DB curl
35x20
45x15
50x12
50x10
50x10 dropset to 40x8 dropset to 30x10

DB skullcrushers
35x12
40x8
40x6
35x8

Supersetted with

1 arm HS preacher
45x12
50x8
50x8
45x10

1 arm DB overhead extension
30x15
35x8
30x8

Supersetted with

HS dip machine
230x10
230x8
230x8 flip around 180x6

Incline curl
30x10
30x10
30x8

Supersetted with

cable curl
100x12
100x12
100x12

[JerG]

5am workouts ftw if you have a typical 8-10 hour job

[Rog447]

Quads/calves

Seated LP calves
225x35
255x15
270x15
270x12 dropset to 225x12

Squats
135x15
185x15
225x12
275x5
225x8
225x6 into front squat 135x8

HS leg extension
60x15
70x12
70x10
60x8

Supersetted with

Startrac leg press
270x12
360x10
450x8
450x8 dropset to 270x10

Walking lunges
40x20 steps
40x20 steps
40x20 steps

[Rog447]

5am workouts ftw if you have a typical 8-10 hour job

Totally agree, it's the only way to go!

[The Solution]

Did you find it hard to transfer i know you used to be later afternoon
i keep telling people give it 2 weeks and BOOM
simple.

[Rog447]

Did you find it hard to transfer i know you used to be later afternoon
i keep telling people give it 2 weeks and BOOM
simple.

Ya it took me a few weeks for sure. I tried doing it fasted for awhile. Just couldn't get the same type of workouts. So I eat before heading in now. I know fasted training works for a lot of guys, I just never could truly adapt to that.

[Rog447]

Chest/abs

HS incline
140x12
180x8
230x8
270x8
320x8
360x5 dropset to 180x10

Incline DB
70x12
90x10
100x6
100x5

Bench press
135x15
185x8
185x8

Pec deck
135x10
135x8
135x6

Supersetted with

Dips
12
10
8

2 sets decline sit ups

[Rog447]

Back

WG pull-ups
15
12
8
6

T bar rows w/25s
4x15
5x12
6x10
6x8
5x10

Supersetted with

Straight arm Pulldown
42.5x12
42.5x10
42.5x10
42.5x8
35x12

HS high row
180x12
230x8
270x8
270x6 dropset to 180x10

Bb shrug
225x15
275x12
275x12
225x12

Wide grip lat Pulldown
130x12
130x10
130x8