11/1/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench: 295lbs for 3 sets of 3 reps
Cable Fly
3 sets of 10-12 reps
Incline Dumbbell Fly
3 sets of 10-12 reps with 30lbs
Flat Neutral Grip Dumbbell Bench
45’s x 12
50’s x 12
55’s x 12
60’s x
Single-Arm Cable Lateral Raise
4 sets of 10 reps
Tricep Pushdown (Rope)
4 sets of 20,15,12,10 reps
|
Thread: **MG5's Workout Journal**
-
11-01-2020, 10:45 AM #2911
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
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11-02-2020, 06:53 AM #2912
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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- Rep Power: 11994
11/2/2020: Back and Biceps
Barbell Row
235 x 5 reps
255 x 5 reps
275 x 5 reps
295 x 5 reps
325 x 5 reps
225lbs x 10 reps
Lat Pulldown
170lbs for 3 sets of 10-12 reps
T-Bar Row
185lbs for 3 sets of 12 reps
Dumbbell Shrugs
3 sets of 10-12 reps
Cable Lat Pullover (Straight Bar)
3 sets of 15 reps with 85lbs
Dumbbell Hammer Curl (Alternating)
3 sets of 6 reps with 55lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-06-2020, 03:47 PM #2913
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/4/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
325lbs for 3 sets of 6 reps
(2 min rest)
Barbell Sumo Deadlift
325lbs x 8
345lbs x 8
365lbs x 8
(3 min rest)
Lying Leg Curl
3 sets of 12 reps with 110lbs
Dumbbell Split Squat
2 sets of 12 with 60’s
Standing Calf Raise
3 sets of 12 reps with 170lbs
Roman Chair Leg Raise
7.5lbs for 3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-06-2020, 03:48 PM #2914
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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11/5/2020: Shoulders & Arms
Standing Barbell Overhead Press:
3 of 3 reps with 165lbs
(2.5 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 4 sets of 5 reps
(2.5 min rest)
Cable Front Raise with Rope
2 sets of 15 reps with 40lbs
Seated Dumbbell Lateral Raise
4 sets of 8-15 reps - last set dropset
Face Pull
4 sets of 12 reps - last set dropset
First 3 sets with 85lbs
Dropset with 60lbs
Tricep Pushdown with Rope
60lbs x 15 reps
65lbs x 15 reps
70lbs x 15 reps
75lbs x 15 reps
80lbs x
Cable Curl
70lbs x 12 reps
80lbs x 12 reps
85lbs x 10 reps
90lbs x 10 reps
95lbs x 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-07-2020, 11:09 AM #2915
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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- Rep Power: 11994
11/7/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
45 pound dumbbells each hand for 4 sets of 10 reps
Walking Lunges
40 pounds each hand for 4 sets of 10
Leg Extension
3 sets of 12 reps
Standing Calf Raise
4 sets of 12 reps
Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-08-2020, 11:44 AM #2916
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/8/2020: Chest, Medial Delts, Triceps
Flat Neutral Grip Dumbbell Bench
70’s x 12 reps
75’s x 12 reps
80’s x 12 reps
85’s x 12 reps
Incline Dumbbell Fly
40’s x 12 reps
45’s x 12 reps
50’s x 12 reps
55’s x 12 reps
Seated Machine Fly
3 sets of 10 reps with 150lbs
Cable Fly
3 sets of 15,15,10reps
Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)
Incline EZ Bar Skull Crusher
35lbs per side x 12
37.5lbs per side x 12
37.5lbs per side x 12
37.5lbs per side x 12WBFF Pro Muscle Model | Questions? Send me a private message.
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11-09-2020, 07:18 AM #2917
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/9/2020: Back, Biceps, Forearms
Barbell Row
240 x 5 reps
260 x 5 reps
280 x 5 reps
300 x 5 reps
330 x 5 reps
Lat Pulldown
170lbs for 3 sets of 10-12 reps
T-Bar Row
190 for 3 sets of 12 reps
Cable Lat Pullover (Straight Bar)
3 sets of 12,10,10 reps with 95lbs
Dumbbell Shrugs
3 sets of 12 reps with 100 pound dumbbells
Dumbbell Hammer Curl (Alternating)
4 sets of 5 reps with 55lbs
SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 eachWBFF Pro Muscle Model | Questions? Send me a private message.
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11-11-2020, 05:49 AM #2918
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/11/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
330lbs for 3 sets of 6 reps
(2.5 min rest)
Barbell Sumo Deadlift
330 x 8
350 x 8
370 x 8
(2.5 min rest)
Lying Leg Curl
3 sets of 12,12,10 reps with 120lbs
(2 min rest)
Dumbbell Split Squat
2 sets of 12 with 60’s
(2 min rest)
Standing Calf Raise
3 sets of 12 reps with 170lbs
(90 second rest)
Roman Chair Leg Raise
10lbs for 3 sets of 12 reps
(90 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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11-12-2020, 05:30 PM #2919
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/12/2020: Shoulders & Arms
Standing Barbell Overhead Press:
4 of 4 reps with 165lbs
(2.5 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 5 sets of 5 reps
(2.5 min rest)
Seated Dumbbell Lateral Raise
4 sets of 8-15 reps
Seated Dumbbell Rear Delt Fly
4 sets of 10-12 reps
Tricep Pushdown
3 sets of 12 reps
Incline Skull Crusher
3 sets of 12 reps
EZ Bar Curl
3 sets of 12 reps
Cable Curl
3 sets of 8 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-14-2020, 09:25 AM #2920
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/14/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
50 pound dumbbells each hand for 4 sets of 10 reps (+5 pounds)
Walking Lunges
40 pounds each hand for 4 sets of 10
Leg Extension
3 sets of 12 reps with 170lbs
Standing Calf Raise
4 sets of 12 reps with 170lbs
Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-15-2020, 11:10 AM #2921
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/15/2020: Chest, Medial Delts, Triceps
Flat Dumbbell Bench Press
90’s x 12 reps
100’s x 12 reps
110’s x 12 reps
120’s x 12 reps
Incline Dumbbell Bench
80’s for 4 sets of 12 reps
Incline Dumbbell Fly
40’s x 12
45’s x 12
50’s x 12
Seated Machine Fly
150lbs x 10
155lbs x 10
160lbs x 10
Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)
Incline EZ Bar Skull Crusher
4 sets of 12 reps with 40lbs each sideLast edited by MG5; 11-15-2020 at 11:15 AM.
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11-16-2020, 04:36 AM #2922
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/16/2020: Back, Biceps, Forearms
Barbell Row
225lbs for 4 sets of 10 reps
(2.5 min rest)
Lat Pulldown
140lbs x 10
160lbs x 10
160lbs x 10
T-Bar Row
195 for 3 sets of 10 reps
Cable Lat Pullover (Straight Bar)
3 sets of 12,12,10 reps
Dumbbell Shrugs
3 sets of 12 reps with 110 pound dumbbells
Dumbbell Hammer Curl (Alternating)
4 sets of 5 reps with 55lbs
SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 eachWBFF Pro Muscle Model | Questions? Send me a private message.
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11-18-2020, 04:21 AM #2923
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/18/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
335lbs for 3 sets of 6 reps
(2.5 min rest)
Barbell Sumo Deadlift
335 x 8
355 x 8
375 x 8
(2.5 min rest)
Lying Leg Curl
3 sets of 12 reps with 120lbs
(2 min rest)
Dumbbell Split Squat
2 sets of 12 with 60’s
(2 min rest)
Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)
Roman Chair Leg Raise
10lbs for 3 sets of 12 reps
(90 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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11-22-2020, 03:44 AM #2924
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/19/2020: Shoulders & Arms
Standing Barbell Overhead Press:
4 of 5 reps with 165lbs
(3 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 5 sets of 5 reps
(2.5 min rest)
Seated Dumbbell Lateral Raise
20’s x 15
25’s x 12
25’s x 12
25’s x 12
Seated Dumbbell Rear Delt Fly
4 sets of 12 with 20’s
Tricep Pushdown (Straight Bar, Overhand)
4 sets of 12 reps with 130lbs
Cable Curl (Straight Bar)
4 sets of 10 reps with 95lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-22-2020, 03:45 AM #2925
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/21/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
4 sets of 10 reps (50 pounds for first 2 sets, 55 pounds last 2 sets)
Walking Lunges
50 pounds each hand for 4 sets of 8 reps
Leg Extension
3 sets of 12 reps
Standing Calf Raise
4 sets of 12 reps
Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-22-2020, 03:54 AM #2926
-
11-22-2020, 04:17 AM #2927
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
Hahaha yeah. Still am...kinda. I remember you for sure. Crazy to think I joined this site when I was 17 or 18 and now I’m 28.
I don’t visit the forums at all. Or post. I just come here to post my workout and I’m out lol.
I’d stop posting here, but I’ve been posting every single workout for I think almost 10 years now here. I just feel like I have to keep it up. And it is very cool to look back like 5,6,7 years ago and see the progressWBFF Pro Muscle Model | Questions? Send me a private message.
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11-22-2020, 09:31 AM #2928
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/22/20: Chest, Medial Delts, Triceps
Flat Dumbbell Bench Press
95’s x 10 reps
105’s x 10 reps
115’s x 10 reps
125’s x 10 reps
(2 min rest)
Incline Dumbbell Bench
75’s x 12
80’s x 10
85’s x 8
90’s x 6
(2 min rest)
Incline Dumbbell Fly
45’s x 12
50’s x 12
55’s x 12
Seated Machine Fly
155lbs for 3 sets of 10 reps
Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)
Tricep Pushdown (Straight Bar, Overhand)
4 sets of 10-15 (Increased weight by 7.5lbs) and stayed at that weight for last 3 setsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-23-2020, 04:09 PM #2929
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/23/2020: Back, Biceps, Forearms
Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
335lbs x 5 reps
Lat Pulldown
172.5lbs for 3 sets of 10 reps
T-Bar Row
195 for 3 sets of 12 reps
Cable Lat Pullover (Straight Bar)
3 sets of 12 reps
Dumbbell Shrugs
3 sets of 12 reps with 120 pound dumbbells
Dumbbell Hammer Curl (Alternating)
4 sets of 6 reps with 55lbs
SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 eachWBFF Pro Muscle Model | Questions? Send me a private message.
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11-25-2020, 03:49 AM #2930
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/25/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
340lbs for 3 sets of 6 reps
(2.5 min rest)
Barbell Sumo Deadlift
340 x 8
360 x 8
380 x 8
(2 min rest)
Lying Leg Curl
3 sets of 12 reps with 120lbs
(2 min rest)
Dumbbell Split Squat
2 sets of 12 with 65’s
(2 min rest)
Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)
Roman Chair Leg Raise
10lbs for 3 sets of 12 reps
(90 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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11-26-2020, 09:39 AM #2931
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/26/2020: Shoulders & Arms
Standing Barbell Overhead Press:
5 of 5 reps with 165lbs
(3 min rest)
Dead-Stop Barbell Overhead Press
155lbs for 3 of 5 reps
(2.5 min rest)
Seated Dumbbell Lateral Raise
25’s for 4 sets of 10 reps
Seated Dumbbell Rear Delt Fly
4 sets of 12 with 20’s
Tricep Pushdown (Straight Bar, Overhand)
4 sets of 12 reps with 130lbs
Cable Curl (Straight Bar)
4 sets of 8 reps with 95lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-28-2020, 07:22 AM #2932
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/28/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
4 sets of 10 reps (50 pounds for first 2 sets, 55 pounds last 2 sets)
Walking Lunges
50 pounds each hand for 4 sets of 8 reps
Leg Extension
4 sets of 12 reps with 170 pounds
Standing Calf Raise
4 sets of 12 reps with 170 pounds
Weighted Overhead Sit-Up
3 sets of 10 reps with a 15 pound kettlebell in each handWBFF Pro Muscle Model | Questions? Send me a private message.
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11-29-2020, 06:37 PM #2933
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/29/2020: Chest, Medial Delts, Triceps
Flat Dumbbell Bench Press
100’s x 8 reps
110’s x 8 reps
120’s x 8 reps
130’s x 8 reps
(3 min rest)
Incline Dumbbell Bench
85’s x 12
90’s x 12
95’s x 12
100’s x 12
(2 min rest)
Incline Dumbbell Fly
45’s x 12
50’s x 12
55’s x 12
Cable Fly
3 sets of 10-15 reps
Single-Arm Cable Lateral Raise
4 sets of 12-15 reps
Tricep Bench Dips:
135lbs for 4 sets of 15 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-30-2020, 10:39 AM #2934
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
11/30/2020: Back, Biceps, Forearms
Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
340lbs x 5 reps
(2.5 minute rest)
Lat Pulldown
175lbs for 3 sets of 12 reps
(2.5 minute rest)
T-Bar Row
200lbs for 3 sets of 12 reps
(2.5 minute rest)
Cable Lat Pullover (Straight Bar)
3 sets of 12 reps with 95 pounds
(2 minute rest)
Dumbbell Shrugs
3 sets of 12 reps with 120 pound dumbbells
(2 minute rest)
Dumbbell Hammer Curl (Alternating)
4 sets of 7 reps with 55lbs
(2.5 minute rest)
SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 eachWBFF Pro Muscle Model | Questions? Send me a private message.
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12-02-2020, 04:12 AM #2935
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
12/2/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
345 for 3 sets of 6 reps
(2.5 min rest)
Barbell Sumo Deadlift
340 x 8
360 x 8
380 x 8
(2.5 min rest)
Lying Leg Curl
3 sets of 12 reps with 120lbs
(2 min rest)
Dumbbell Split Squat
2 sets of 12 with 65’s
(2 min rest)
Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)
Roman Chair Leg Raise
10lbs for 3 sets of 12 reps
(90 second 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
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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12-03-2020, 07:14 AM #2936
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
12/3/2020: Shoulders & Arms
Standing Barbell Overhead Press:
3 of 3 reps with 170lbs
(3 min rest)
Dead-Stop Barbell Overhead Press
155lbs for 4 of 5 reps
(2.5 min rest)
Seated Dumbbell Lateral Raise
25’s for 4 sets of 12 reps
(90 sec rest)
Seated Dumbbell Rear Delt Fly
4 sets of 12 with 20’s
(90 sec rest)
Tricep Pushdown (Straight Bar, Overhand)
4 sets of 12 reps with 130lbs
Cable Curl (Straight Bar)
4 sets of 10 reps with 95lbsWBFF 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
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
-
12-05-2020, 09:13 AM #2937
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
12/5/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
4 sets of 10 reps (50 pounds for first 2 sets, 55 pounds last 2 sets)
(2 min rest)
Walking Lunges
50 pounds each hand for 4 sets of 8,8,8,10 reps
(2 min rest)
Leg Extension
4 sets of 12 reps with 170 pounds
(2 min rest)
Standing Calf Raise
4 sets of 12 reps with 170 pounds
(2 min rest)
Weighted Overhead Sit-Up
3 sets of 12 reps with a 15 pound dumbbell in each hand
(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
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
12-06-2020, 10:57 AM #2938
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
12/6/2020: Chest, Medial Delts, Triceps
Flat Dumbbell Bench Press
100’s x 8 reps
110’s x 8 reps
120’s x 8 reps
130’s x 10 reps - PR (+2 reps)
(3 min rest)
Incline Dumbbell Bench
85’s x 12
90’s x 12
95’s x 12
100’s x 12
(2.5 min rest)
Incline Dumbbell Fly
45’s x 12
50’s x 12
55’s x 12
(2 min rest)
Cable Fly
3 sets of 10-15 reps
(1.5 min rest)
Single-Arm Cable Lateral Raise
4 sets of 12-15 reps
(1.5 min rest)
Tricep Bench Dips:
135lbs for 4 sets of 15 repsWBFF 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
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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12-07-2020, 12:26 PM #2939
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
12/7/2020: Back, Biceps, Forearms
Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
345lbs x 5 reps
(2.5 minute rest)
Lat Pulldown
175lbs for 3 sets of 12 reps
(2.5 minute rest)
T-Bar Row
200lbs for 3 sets of 12 reps
(2.5 minute rest)
Cable Lat Pullover (Straight Bar)
3 sets of 12 reps with 95 pounds
(2 minute rest)
Dumbbell Shrugs
3 sets of 15 reps with 120 pound dumbbells
(2 minute rest)
Dumbbell Hammer Curl (Alternating)
4 sets of 7 reps with 55lbs
(2.5 minute rest)
SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 eachWBFF 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
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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12-09-2020, 02:05 AM #2940
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