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  1. #3511
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/16/23

    Barbell Row
    225 x 8,8,8
    (3-4 min)

    Cable Lat Pullover (Rope)
    (3 sec eccentrics)
    37.5 x 15,10
    35 x 10
    (2 min)

    DB Shrugs
    120’s x 10,10,8
    (2-3 min rest)

    Two-Arm Cable Rear Delt Fly
    10 for 3x10-15
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  2. #3512
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/18/23

    Neutral Grip DB Bench
    85’s x 15,11,9
    75’s x 11
    (3 min rest)

    Cable Fly
    20 x 20,15,12
    17 x 15

    Tricep Pushdown (Rope)
    30x20,15,13

    Cable Curl (Rope)
    45x16,12,11

    Cable Overhead Ext
    (Rope)
    35x17,11,9

    Seated DB Curl
    30’s x 9,6
    27.5’s x 7

    Dead-Stop EZ Skull Crusher
    (3 sec eccentrics)
    55lbs x 13,10,10

    EZ Bar Curl
    55lbs x 15,10,7
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  3. #3513
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/20/23

    Hoist Shoulder Press Machine
    (Neutral Grip)
    178x15,10
    158x9
    138x8
    Dropset to 78x7
    (2-2.5 min)

    Single-Arm Hammer Strength Row
    72.5lbs per side x 15,15

    Overhand Lat Pulldown
    140x11
    120x10
    (2-2.5 min)

    Cable Lat Pullover (Bar, Overhand)
    40x15,11
    (2 min rest)

    Two-Arm Cable Lateral Raise
    4x10-15

    Two-Arm Standing Cable Rear Delt Fly
    3x10-15 reps
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  4. #3514
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    Barbell Back Squat
    320x6,6,6
    (4 min rest)

    Front Foot Elevated Split Squat
    85’s x L: 15, R: 15
    85’s x L: 12, R: 10
    85’s x L: 9, R: 10
    (2-2.5 min between legs)

    Leg Ext (TechnoGym)
    80x10
    70x10,8
    (2 min rest)

    Calf Raise (Seated - Knees Straight)
    130 for 2x10-15
    120x8
    (1.5 min rest)

    GHD Sit Up
    3x10-15
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  5. #3515
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/23/23

    Hoist Chest Press Machine
    205x18,11
    185 x 10
    165 x 10

    Chest Fly Machine
    105x8
    85x10,9

    Tricep Pushdown (Rope)
    30x18,12
    25x12

    Cable Curl (Rope)
    45x10,10,9

    Cable Overhead Ext(Rope)
    35x13,8
    30x9

    Facing Away Cable Curl
    10 for 3x10-15

    Dead Stop EZ Bar Skull Crusher
    65x12,9,7

    Alternating DB Curl
    27.5’s x 8,7,6
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  6. #3516
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/25/2023

    Single Arm Plate Loaded Hammer Strength Row
    75 x 15,15,13
    (3-4 min)

    Cable Lat Pullover (Rope)
    (3 sec eccentrics)
    35x15,11
    30 x 10
    (2 min)

    DB Shrugs
    120’s x 12,9,7
    (2-3 min rest)

    Two-Arm Cable Rear Delt Fly
    10 x 15,11,8

    Two-Arm Cable Lateral Raise
    7.5 for 4x10-15
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  7. #3517
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/26/23

    Deadlift
    380x8
    335x10,10
    (4-5 min)

    Barbell Hip Thrust
    315x10,8,8

    Lying Leg Curl
    80x17,8
    70x8

    Seated Calf Press (horizontal- knees slightly bent)
    135x14,11,8
    (1.5 min)

    Hanging Leg Raise
    10,7,6
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  8. #3518
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/29/23

    Neutral Grip DB Bench
    90’s x 14,10
    80’s x 10,8
    (3 min rest)

    Chest Fly Machine
    85x12,9,9
    Dropset to 65x8

    Tricep Pushdown
    30x17,12
    25x12

    Dual-Handle Cable Curl
    20x12,8,8

    Seated Tricep Press Machine
    110 for 3x10-20

    Alternating DB Curl
    25’s’s for 3 sets of 6-10 reps

    Dead Stop Skull Crusher
    60 for 3x8-12 reps

    Barbell Curl
    (3 sec negative)
    40 x 12,11,10
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  9. #3519
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/30/23

    Barbell Back Squat
    325x8,8,8
    (4 min rest)

    BB RDL
    295 x 6,6

    DB Bulgarian Split Squat
    80’s x 12
    85’s x 12
    90’s x 10

    Leg Ext (TechnoGym)
    80x15,8
    70x10

    Calf Raise (Seated - Knees Straight)
    130x15,10,10
    (1.5 min rest)

    Hanging Leg Raise
    10,7,6,5
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  10. #3520
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/31/2023

    Single Arm Plate Loaded Hammer Strength Row
    77.5 x 15,13

    Overhand Lat Pulldown
    130x11,8
    115x10

    DB Shrugs
    120’s x 12,10,10

    Seated Dumbbell Lateral Raise
    20’s x 15,13,11,10

    Seated DB Rear Delt Fly
    20’s x 15 + 3 partials
    20’s x 15
    20’s x 12
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  11. #3521
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/2/2023

    Seated Chest Press Machine
    (Hoist - 2 seat setting)
    205x18,12
    185x11
    165x11
    (2 min)

    Hammer Strength Chest Fly
    100x10
    85x10
    70x12,10
    (1.5 min rest)

    Seated Tricep Press Machine
    115 x 17
    120 x 12,10

    Reverse Grip EZ Bar Cable Curl
    30x15,10
    25x11

    Tricep Pushdown (Bar)
    50x18,12
    42.5 x 13

    Alternating DB Curl
    27.5’s x 10,6,6

    Dead-Stop Skull Crusher
    60 x 13,10,8

    Barbell Curl
    40 x 15,9,9
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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  12. #3522
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/3/2023

    Deadlift
    385x6
    340x8
    (4-5 min)

    Barbell Hip Thrust
    335x8
    315x10

    DB Bulgarian Split Squat
    100’s x 8,8

    Lying Leg Curl
    70x15,10

    Standing Calf Raise
    90x10,10,8
    (1.5 min)
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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  13. #3523
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/5/23

    Hoist Shoulder Press Machine
    (Neutral Grip)
    180.5 x 14,9
    160.5 x 8
    140.5 x 11
    Dropset to 78 x 7
    (2-2.5 min)

    Overhand Lat Pulldown
    140x13,11,7
    120x8
    (2-2.5 min)

    Cable Lat Pullover (Rope)
    37.5 x 15,11,
    35 x 8
    (2 min rest)

    Seated Lateral Raise Machine
    85x12,9
    80x10
    75x10

    Two-Arm Standing Cable Rear Delt Fly
    10x12,9,
    7.5 x 12
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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  14. #3524
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/6/2023

    Neutral Grip DB Bench
    95’s x 10
    90’s x 10
    85’s x 10
    80’s x 9
    (3 min rest)

    Cable Fly
    20 x 20,15,15

    Tricep Pushdown (Rope)
    30 x 16,9
    25 x 12

    Cable Curl (Rope)
    45x10
    40x10
    35x10

    Cable Overhead Ext (Rope)
    35x13
    30x9
    25x9

    Alternating DB Curl
    30’s x 8
    27.5’s x 8,&

    Flat Skull Crusher
    70 x 16,11
    65 x

    EZ Bar Curl
    45 x 12,10,10
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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    Reply With Quote

  15. #3525
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/7/23

    Barbell Back Squat
    330x8,8,8
    (4 min rest)

    BB RDL
    315x10,7,7

    DB Bulgarian Split Squat
    100’s x 10,10,10

    Leg Press (TechnoGym)
    270 x 15,12,10

    Calf Raise (Seated - Knees Straight)
    130 for 3x10-15
    (1.5 min rest)
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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    Reply With Quote

  16. #3526
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/9/2023

    Single Arm Plate Loaded Hammer Strength Row
    80 x 15,12,12

    Chest Supported T-Bar Row
    70x15,15

    Cable Lat Pullover
    35x15,13,9

    Two-Arm Cable Lateral Raise
    7.5 x 12,12,10,9

    Cable Rear Delt Fly
    10 x 12,11
    7.5 x 12 + 3 partials
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

    Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE

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  17. #3527
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/10/2023

    Seated Chest Press Machine
    (Hoist - 2 seat setting)
    210 x 17,10
    190 x 12
    185 x 8
    (2 min)

    Hoist Chest Fly
    105x12,10
    85x9
    (1.5-2 min rest)

    Seated Tricep Press Machine
    120x12,10
    110x10
    100x12

    Cable Preacher Curl
    30x20,9
    25x9
    20x10

    Tricep Pushdown (Rope)
    30 x 22,15,9
    25 x 12

    Alternating DB Curl
    30’s x 10 each arm
    30’s x 8 one arm, 7 the other
    30’s x 6 one arm, 5 the other
    25’s x 6 each arm

    Skull Crusher
    70’s x 17,12
    60’s x 9

    Barbell Curl
    50’s x 15,12,10
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  18. #3528
    Registered User MG5's Avatar
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    MG5 is offline
    6/12/2023

    Deadlift
    385x8
    340x10
    (4-5 min)

    Barbell Hip Thrust
    365x6
    320x8

    DB Bulgarian Split Squat
    100’s x 8,8

    Seated Calf Raise (Horizontal, Knees Straight)
    130x15,10,9
    (1.5 min)

    Hanging Leg Raise
    10,9,5

    Landmine Rotations
    10lbs on bar x 8 each side
    15lbs on bar x 8 each side
    15lbs on bar x 8 each side
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  19. #3529
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/13/2023

    Hoist Shoulder Press Machine
    (Neutral Grip)
    180.5 x 16,12,8
    160.5 x 8
    140.5 x 10
    (2-2.5 min)

    Overhand Lat Pulldown
    140 x 15,9
    122.5 x 12,9
    (2-2.5 min)

    Cable Lat Pullover (Rope)
    35 x 12,12,10
    (2 min rest)

    DB Shrugs
    120’s x 12,12,12

    Face Pulls
    42.5 x 20,15,15

    Single-Arm Standing Cable Lateral Raise
    10x10,10,10,10
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  20. #3530
    Registered User MG5's Avatar
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    MG5 is offline
    6/14/2023

    Neutral Grip DB Bench
    95’s x 11
    90’s x 11
    85’s x 10
    80’s x 8
    (3 min rest)

    Cable Fly (Freemotion)
    25 x 25,20,15

    Tricep Pushdown (Rope)
    32.5 x 25,12
    30 x 12

    Cable Curl (Rope)
    45 x 15,12
    40 x 12

    Cable Tricep Overhead Ext (Rope)
    35 x 16,11
    30 x 11

    Alternating DB Curl
    27.5’s x 12,9,8

    Skull Crusher
    70 x 20,9
    60 x 9

    Barbell Curl
    50 x 15,12,10
    Last edited by MG5; 06-14-2023 at 05:21 PM.
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  21. #3531
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/16/2023

    Barbell Back Squat
    330 x 10,10,8
    (4-5 min rest)

    BB RDL
    315x10,7,5
    (4-5 min rest)

    DB Bulgarian Split Squat
    100’s - L: 12, R: 12
    100’s - L: 11, R: 11
    100’s - L: 8, R: 8

    Leg Press (TechnoGym)
    275 x 15,10
    270 x 10
    (3 min rest)

    Calf Raise (Seated - Knees Straight)
    130 for 3x8-15
    (1.5-2 min rest)
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  22. #3532
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/19/2023

    Seated Chest Press Machine
    (Hoist - 3 seat setting)
    210 x 20,11
    190 x 11
    185 x 9
    (2 min)

    Cable Chest Fly
    25x15,12,10
    20x22
    (1.5-2 min rest)

    Cable Overhead Ext (Rope)
    30x20,12
    25x11

    Cable Curl (Rope)
    45x12,12,10

    Cable Tricep Pushdown (Rope)
    25x20,15,11

    Seated Alternating DB Curl
    30’s x 8,8,6

    Skull Crusher
    75x15,10
    60’s x 11,10

    Barbell Curl
    60 x 12,8
    50 x 8,6
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  23. #3533
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/20/2023

    Deadlift
    340x10,10
    (4-5 min)

    Barbell Hip Thrust
    365x6
    320x8

    DB Bulgarian Split Squat
    100’s x 10,10

    Lying Leg Curl
    80x14,13

    Seated Calf Raise (Horizontal, Knees Straight)
    130x14,12,19
    (1.5 min)

    Hanging Leg Raise
    10,8,5,4
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  24. #3534
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/23/2022

    Neutral Grip DB Bench
    95’s x 12
    90’s x 10
    85’s x 11
    80’s x 8
    (3 min rest)

    Hoist Chest Fly Machine
    105x15,15,15,10

    Cable Preacher Curl
    30 x 20,17,10

    Overhand Tricep Pushdown
    45x20,12
    40x14

    Alternating DB Curl
    30’s x 8,7
    27.5’s x 8

    Flat EZ Bar/BB Skull Crusher
    75x12
    70x13,

    Barbell Curl
    60x8
    50x9,7

    Cable Tricep Overhead Ext (Rope)
    30x15,9
    25x
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  25. #3535
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/24/2023

    Barbell Back Squat
    335 x 8
    315 x 10,10
    (4-5 min rest)

    Front Foot Elevated Split Squat
    85’s x 12,12
    (2-2.5 min between legs)

    Leg Press (TechnoGym)
    280 x 15,15
    (3-4 min rest)

    Leg Extension
    95x12
    80x12
    (2 min rest)

    Calf Raise (Seated - Knees Straight)
    130 x 12,12,12
    (1.5-2 min rest)

    Hanging Leg Raise
    10,8,6,3
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  26. #3536
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/26/2023

    Barbell Row
    230x8
    225x8,8

    T-Bar Row
    190 x 12,10,8

    BB Shrugs
    315x15,14

    Cable Pullover
    40x16,12

    Face Pull
    45x14,12,9

    Seated Lateral Raise Machine
    90 x 12,8
    85 x 10,8
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  27. #3537
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 31
    Posts: 7,984
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/27/2023

    Flat DB Bench
    95x12
    90x12,9
    85x8

    Incline Barbell Bench Press
    155x8
    135x11,10

    JM Press (Smith)
    25/side x 14,14,12

    Single-Arm DB Preacher Curl
    22.5 x 14 R, 15 L
    22.5 x 8 R, 8 L + 2 partials each
    22.5 x 8 R, 7 L

    Cable Tricep Overhead Ext (Rope)
    40x14,8
    35x12

    Barbell Curl
    60x12,7
    50x9

    Single-Arm Tricep Pushdown
    10 for 2x12-15

    Single-Arm Cable Curl
    10 for 2x10-12
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  28. #3538
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 31
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/28/2023

    RDL
    315x15,10
    (4-5 min rest)

    Hip Thrust
    365x6
    315x8

    DB Bulgarian Split Squat
    100’s x 12,12

    Lying Leg Curl
    80x15,10

    Hyperextension
    Body weight for 1 set of 10

    Calves
    135x15,12,11

    Hanging Leg Raises
    10,6,4,4
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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  29. #3539
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 31
    Posts: 7,984
    Rep Power: 11986
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    6/30/2023

    Chest Supported T-Bar Row
    80x12,12

    Single-Arm Cable Row
    40: R x 15, L x 15
    40: R x 15, L x 15

    Single-Arm Lat Pulldown
    42.5: 20 reps each side
    42.5: R x 18, L x 20

    BB Shrug (behind the back)
    320x15,15

    Hoist Shoulder Press Machine
    (Neutral Grip)
    180.5 x 16,8
    160.5 x 8
    140.5 x 10
    (2-2.5 min)

    Rear Delt Fly Machine
    85x23,13

    Seated Lateral Raise Machine
    90x14,8
    85x8
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  30. #3540
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 31
    Posts: 7,984
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    7/2/2023

    Flat DB Bench
    95x13,8
    90x8
    85x8

    Cable Chest Fly
    23 x 20,20,15

    JM Press (Smith)
    30/side x 14,10
    25/side x 10

    Single-Arm DB Preacher Curl
    25 x 15, L and R
    25 x 10 L and R
    25 x 7 L and R

    Cable Tricep Overhead Ext (Rope)
    42.5 x 18,9
    35x11

    Alternating Dumbbell Curl
    30’s x 8,5
    25’s x 6

    Single-Arm Tricep Pushdown
    10 x 18 each arm
    10 x 16 each arm
    10 x 16 each arm

    Single-Arm Cable Hammer Curl
    10 x 12 both arms
    10 x 12 both arms
    10 x 12 both arms
    WBFF Pro Muscle Model | Questions? Send me a private message.

    Online Training/Coaching Application: https://www.gettfit.com/online-coaching/

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