7/30/2020: Shoulders & Arms
Standing Barbell Overhead Press: (2 min rest)
3 sets of 3 reps with 155lbs
Standing Dead-Stop Overhead Press: 135lbs for 3 sets of 5 reps
Seated Front Raises with Plate: 45lbs for 3 sets of 10 reps - pause at bottom.
Seated Dumbbell Lateral Raises: 3 sets of 12 reps (60 sec rest) - 20lbs
Seated Dumbbell Rear Delt Fly: 3 sets of 12 reps (60 sec rest) - 20lbs
Barbell Upright Row:
85lbs x 12 reps - 3 sets
(60 sec rest)
Straight Bar Tricep Pushdown: 3 sets of 12 reps with 100lbs
Flat Dumbbell Skullcrusher: 3 sets of 8 reps with 25lbs
EZ Bar Curl:
3 sets of 8 reps with 35lbs each side
Dumbbell Hammer Curls: (Simultaneous)
3 sets of 10 reps with 35lbs
|
Thread: **MG5's Workout Journal**
-
07-30-2020, 05:39 AM #2851
- Join Date: Jan 2010
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- Age: 31
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08-01-2020, 08:35 AM #2852
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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- Rep Power: 11994
8/1/2020: Quads, Calves, & Abs
Barbell Back Squat:
415 lbs for 5 sets of 5 reps - Volume PR
(2.5 minute rest)
Close Stance Leg Press:
380 lbs x 15 reps
470 lbs x 12 reps
560 lbs x 10 reps
Dumbbell Bulgarian Split Squats:
30 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps
Narrow Stance Goblet Squats: 70 lbs for 3 sets of 8 reps
Standing Calf Raise: 3 sets of 15 reps (60 second rest)
Ab Wheel: 3 sets of 12 reps
Crunches: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-02-2020, 10:47 AM #2853
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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8/2/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench Press:
290 lbs for 3 sets of 4 reps
(2 minute rest)
Incline Barbell Bench:
235 lbs for 3 sets of 6 reps
Incline Dumbbell Fly:
45’s x 12
50’s x 10
50’s x 10
Seated Machine Fly:
3 sets of 10-12 reps
Seated Chest Press Machine:
3 sets of 10 reps
Standing Lateral Raise Machine:
3 sets of 12
Tricep Pushdown with Rope:
4 sets of 20,15,12,12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-08-2020, 08:53 AM #2854
- Join Date: Jan 2010
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8/8/2020: Quads, Calves, Abs
Barbell Split Squat: 185lbs for 3 sets of 6 reps
(2 minute rest)
Bulgarian Split Squat:
45lbs x 12 reps
55lbs x 12 reps
65lbs x 12 reps
Close Stance Goblet Squats:
65lbs x 10 reps
70lbs x 10 reps
75lbs x 10 reps
Leg Extension: 150lbs for 3 sets of 12 reps
Standing Calf Raise: 3 sets of 12reps
Ab Wheel: 3 sets of 12 reps
Crunches: 2 sets of 12 reps
Exercise Ball Pull-In: 2 sets of 12 repsLast edited by MG5; 08-09-2020 at 04:24 AM.
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08-09-2020, 10:15 AM #2855
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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8/9/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench Press:
290 lbs for 4 sets of 4 reps
Incline Barbell Bench:
225lbs for 3 sets of 8 reps
Incline Dumbbell Fly:
50’s x 12 reps
55’s x 12 reps
55’s x 12 reps
Machine Fly:
3 sets of 10,10,8 reps with 150lbs
Cable Fly: (High to Low)
2 sets of 15 reps
Dumbbell Lateral Raises:
20’s x 20 reps
30’s x 12 reps
30’s x 10 reps
Flat Dumbbell Skullcrusher:
30’s x 15 reps
30’s x 12 reps
30’s x 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-10-2020, 07:54 PM #2856
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8/10/2020: Back, Biceps, & Forearms
Barbell Row: 275lbs for 4 sets of 5 reps
Two-Arm Dumbbell Row:
80’s x 12 reps
90’s x 12 reps
100’s x 10 reps
Lat Pulldown:
140lbs x 12
160lbs x 10
160lbs x 8
Cable Lat Pullover with Rope: 3 sets of 10-12 reps
EZ Bar Curl: 3 sets of 8-12 reps
Barbell Wrist Curl: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-12-2020, 07:49 AM #2857
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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8/12/2020: Hamstrings, Calves, & Abs
Barbell Sumo Deadlift:
385lbs for 3 sets of 5 reps
Seated Leg Curls:
110lbs x 12 reps
120lbs x 12 reps
130lbs x 12 reps
Dumbbell Stiff Leg Deadlift:
50lb dumbbells x 12 reps
70lb dumbbells x 12 reps
80lb dumbbells x 12 reps
Standing Calf Raise Machine: 3 sets of 12 reps
Ab Wheel: 3 sets of 12 reps
Cable Crunches: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-13-2020, 08:10 AM #2858
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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8/13/2020: Shoulders & Arms
Standing Barbell Overhead Press: (2 min rest)
3 sets of 4 reps with 155lbs
Standing Dead-Stop Overhead Press: 145lbs for 3 sets of 5 reps (2 min rest)
Cable Front Raise: 3 sets of 12 reps with 30lbs
Standing Dumbbell Lateral Raises:
20’s x 12 reps
25’s x 12 reps
25’s x 12 reps
Dropset to 10’s x 12 reps
Standing Cable Rear Delt Fly: 4 sets of 12 reps
(60 sec rest)
Straight Bar Tricep Pushdown:
110lbs x 20 reps
110lbs x 15 reps
110lbs x 12 reps
Flat Dumbbell Skullcrusher:
35’s x 8 reps
25’s x 12 reps
25’s x 12 reps
EZ Bar Curl:
3 sets of 12,12,10 reps with 25lbs each side
Dumbbell Hammer Curls: (Simultaneous)
3 sets of 12 reps with 35lbsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-15-2020, 09:23 AM #2859
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
8/15/2020: Quads, Calves, & Abs
Barbell Back Squat
420 for 3 sets of 3 reps
(2 minute rest)
Dumbbell Bulgarian Split Squat
55lbs x 12 reps
65lbs x 12 reps
65lbs x 12 reps
Narrow Stance Goblet Squat
80lbs for 3 sets of 12 reps
Leg Extensions:
3 sets of 10,8,6 reps (5 second negative)
Seated Calf Raise: 4 sets of 8 reps with 90lbs
Roman Chair Leg Raise: 3 sets of 10 reps
Exercise Ball Pull-In: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-15-2020, 10:18 AM #2860
-
-
08-15-2020, 10:39 AM #2861
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
I like it old school. Writing down on paper or just typing it in a page. Simple. Don’t like apps because I can’t always format it the way I want. Apps can be complicated. This is super simple. Also, I’ve been keeping track of every single workout for nearly 10 years in this journal. I just don’t want to break the streak. I’ll stop posting my workouts here once bodybuilding.com no longer exists lol.
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08-16-2020, 11:13 AM #2862
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8/16/2020
Flat Barbell Bench Press: 225lbs for 3 sets of 12 reps
Incline Barbell Bench Press: 185lbs for 3 sets of 12 reps
Incline Dumbbell Fly: 3 sets of 10 reps with 45’s
Seated Fly Machine: 3 sets of 12 reps with 150lbs
Seated Chest Press Machine: 3 sets of 8-12 reps
Single-Arm Cable Lateral Raise: 3 sets of 10-12 reps
Flat Dumbbell Skullcrusher:
25’s x 15 reps
30’s x 12-15 reps
30’s x 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-19-2020, 05:45 PM #2863
- Join Date: Jan 2010
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- Age: 31
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- Rep Power: 11994
8/19/2020: Hamstrings, Calves, & Abs
Barbell Romanian Deadlift:
375lbs for 3 sets of 6 reps
Seated Leg Curls:
120lbs x 15 reps
130lbs x 12 reps
140lbs x 12 repd
Dumbbell Stiff Leg Deadlift:
80lb dumbbells x 12 reps
85lb dumbbells x 12 reps
90lb dumbbells x 12 reps
Hyperextension
2 sets of 10 (body weight)
Standing Calf Raise Machine: 3 sets of 12 reps
Ab Wheel: 3 sets of 12 reps
Cable Crunches: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-20-2020, 09:27 AM #2864
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8/20/2020
Seated Dumbbell Shoulder Press: 80’s for 5 sets of 12
Dumbbell Front Raise:
30’s x 8
35’s x 8
35’s x 8
35’s x 8
Standing Lateral Raise Machine: 40lbs for 3 sets of 12 reps
Bent Over Wide Grip Rear Delt Row: 4 sets of 12 reps
Straight Bar Tricep Pushdown: 3 sets
Seated Tricep Cable Overhead Extension:
50lbs x 15 reps
Cable Rope Hammer Curl: 3 sets of 10 reps
Dumbbell Curl (Alternating)
25’s x 8
30’s x 8
30’s x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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08-22-2020, 10:33 AM #2865
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
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8/22/20: Quads, Calves, & Abs
Barbell Split Squat:
225lbs for 3 sets of 5 reps
(2 minute rest)
Dumbbell Bulgarian Split Squats:
65lbs for 3 sets of 12 reps
Narrow Stance Goblet Squats: 3 sets of 10 reps with 85lbs
Leg Ext: 3 sets of 12 reps
Seated Calf Raise: 4 sets of 10 reps with 90lbs
Cable Crunches: 3 sets of 12 reps
Roman Chair Leg Raise: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-23-2020, 09:56 AM #2866
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
8/23/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench Press
235lbs for 3 sets of 10 reps
Incline Barbell Bench Press: 195 for 3 sets of 10 reps
Incline Dumbbell Fly: 50’s for 3 sets of 12 reps
Cable Fly (Low to High): 2 sets of 12 reps
Seated Chest Fly Machine: 2 sets of 12 reps with 150lbs
Seated Dumbbell Lateral Raise: 30’s for 3 sets of 10 reps
Tricep Pushdown: 4 sets of 10-12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-24-2020, 10:04 AM #2867
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
8/24/2020
Barbell Row:
275lbs for 5 sets of 6 reps
(2 min rest) - Volume PR with that weight
Lat Pulldown: (Wide Overhand)
160lbs for 3 sets of 10 reps
T-Bar Row: (V-Handle)
100lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps
Straight Bar Overhand Cable Pullover:
90lbs for 3 sets of 12 reps
Dumbbell Hammer Curl: 45’s for 3 sets of 12 reps (simultaneous)
Standing Dumbbell Wrist Curl: 50’s for 3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-26-2020, 05:16 AM #2868
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/2/2020: Hamstrings, Calves, & Abs
Sumo Deadlift: 405lbs for 3 sets of 5 reps
Seated Leg Curl:
130lbs for 3 sets of 12 reps
Lying Dumbbell Curl: 30lbs for 3 sets of 12, 10, reps
Barbell Calf Raise Off Floor: 4 sets of 10 reps
Weighted Overhead Sit-Ups: 10lbs for 3 sets of 8 reps
Planks: 3 sets of 30 secondsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-29-2020, 08:36 AM #2869
- Join Date: Jan 2010
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8/27/2020
Standing Cable Rear Delt Fly:
3 sets of 20,15,15 reps
(Increase 5-pounds each set)
Face Pull: 4 sets of 15 reps
(Increase 5-pounds each set)
Single-Arm Cable Upright Row: 3 sets of 12 reps
Single-Arm Cable Lateral Raise: 4 sets of 12 reps
Seated Arnold Press: 4 sets of 12 reps
Single-Arm Cable Curl: 4 sets of 12 reps
Single-Arm Cable Tricep Pushdown: 4 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-29-2020, 08:37 AM #2870
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- Location: Baltimore, Maryland, United States
- Age: 31
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8/29/2020
Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 8 reps
Narrow Stance Leg Press:
360lbs x 20 reps
450lbs x 15 reps
540lbs x 12 reps
630lbs x 12 reps
Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps
Leg Extension:
130lbs x 15 reps
150lbs x 15 reps
170lbs x 10 reps
Standing Calf Raise Machine:
130lbs x 12 reps
150lbs x 12 reps
170lbs x 12 reps
Cable Crunch: 3 sets of 20 reps
Roman Chair Leg Raise: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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08-30-2020, 09:31 AM #2871
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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8/30/2020: Chest, Medial Delts, & Triceps
Flat Barbell Bench Press
245 for 3 sets of 10 reps
Incline Barbell Bench Press: 195 for 3 sets of 10 reps
Incline Dumbbell Fly:
45’s x 12 reps
50’s x 12 reps
55’s x 12 reps
Seated Machine Fly: 3 sets of 12,12,10 reps with 150lbs
Cable Fly: 3 sets of 12 reps
Lateral Raise Machine: 3 sets of 12 reps
Tricep Pushdown: 4 sets of 10-12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-02-2020, 04:10 AM #2872
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
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8/31/20: Back, Biceps, Forearms
Single-Arm Seated Cable Row:
40lbs for 3 sets of 12 reps
Single-Arm Neutral Grip Lat Pulldown: 3 sets of 12 reps with 60lbs
Dumbbell Row: 3 sets of 12 reps
Dead-Stop T-Bar Row:
50lbs x 10 reps
60lbs x 10 reps
70lbs x 10 reps
Cable Shrugs: 3 sets of 12-15 reps
EZ Bar Preacher Curl:
20lbs per side for 4 sets of 10-15
Barbell Wrist Extension:
3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-02-2020, 04:12 AM #2873
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
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9/2/2020: Hamstrings, Calves, Abs
Lying Leg Curl
125lbs for 3 sets of 12 reps
Seated Leg Curl
110lbs for 3 sets of 12 reps
Standing Leg Curl Machine
3 sets of 10 reps
Barbell Stiff Leg Deadlift
185lbs for 3 sets of 10 reps
Standing Calf Raise Machine
3 sets of 12-15 reps
Roman Chair Leg Raise
3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-04-2020, 06:25 AM #2874
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/3/2020
Standing Barbell Overhead Press:
4 sets of 4 reps with 155lbs
Standing Dead-Stop Overhead Press:
145lbs for 3 sets of 5 reps
Front Raise: 35lb plate for 2 sets of 12 reps
Standing Dumbbell Lateral Raise: 4 sets of 10 reps
Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps
Single-Arm Tricep Pushdown: 3 sets of 15,12,10
Flat Dumbbell Skull Crusher: 3 sets of 12 with 25lb dumbbells
Dumbbell Hammer Curl: 40lbs for 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-05-2020, 04:07 PM #2875
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/5/2020: Quads, Calves, & Abs
Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 10 reps
Narrow Stance Leg Press
450lbs x 15 reps
540lbs x 12 reps
630lbs x 10 reps
Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps
Leg Extension:
130lbs x 15 reps
150lbs x 15 reps
170lbs x 15 reps
Seated Calf Raise:
90lbs for 4 sets of 12 reps
Cable Crunch: 3 sets of 12 reps
Roman Chair Leg Raise: 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-06-2020, 12:03 PM #2876
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/6/2020: Chest, Medial Delts, & Triceps
Flat Barbell Bench Press
250 x 10
250 x 10
250 x 15
Incline Barbell Bench Press:
190lbs x 10 reps
200lbs x 10 reps
210lbs x 10 reps
Incline Dumbbell Bench:
85’s x 12 reps
90’s x 12 reps
95’s x 10 reps
Cable Fly: (Low to High) 3 sets of 12-15 reps
Single-Arm Cable Lateral: 4 sets of 12 reps
Tricep Pushdown: (Straight Bar Overhand)
95 x 15 reps
120 x 15 reps
140 x 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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09-07-2020, 10:58 AM #2877
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/7/2020: Back, Biceps, & Forearms
One-Arm Dumbbell Row
130’s for 3 sets of 12 reps
Lat Pulldown
160lbs for 3 sets of 10,8,6
Seated Cable Row
100lbs for 3 sets of 12 reps
Cable Lat Pullover
3 sets of 10-12 reps
Dumbbell Curl
40’s x 8 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating
25’s x 10 reps - simultaneous
Standing Dumbbell Wrist Curl
55’s for 3 sets of 12 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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09-10-2020, 08:33 AM #2878
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/9/2020: Hamstrings, Calves, & Abs
Barbell Stiff Leg Deadlift
315lbs for 3 sets of 5 reps
Lying Leg Curl
125lbs for 3 sets of 12 reps
Seated Leg Curl
110lbs for 3 sets of 12 reps
Dumbbell Stiff Leg Deadlift:
120’s x 12 reps
130’s x 12 reps
Standing Calf Raise Machine
3 sets of 12 reps with 150lbs
Cable Crunches
3 sets of 12 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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09-10-2020, 11:17 AM #2879
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/10/2020: Shoulders & Arms
Standing Barbell Overhead Press:
4 sets of 5 reps with 155lbs
Seated Dumbbell Shoulder Press:
80’s x 10 reps
85’s x 10 reps
90’s x 10 reps
90’s x 6 reps
Seated Dumbbell Lateral Raise: 4 sets of 10 reps
Seated Dumbbell Rear Delt Fly: 4 sets of 12-15 reps
SUPERSET: 4 sets of 10-15 reps
Straight Bar Tricep Pushdown
Cable Curl with RopeWBFF 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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09-12-2020, 09:01 AM #2880
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,125
- Rep Power: 11994
9/12/2020: Quads, Calves, & Abs
Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 12 reps
Narrow Stance Leg Press
540lbs x 15 reps
630lbs x 15 reps
720lbs x 15 reps
Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10 reps
Leg Extension:
150lbs x 12 reps
170lbs x 12 reps
170lbs x 12 reps
Standing Calf Raise Machine:
170lbs x 15 reps
190lbs x 12 reps
210lbs x 12 reps
Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs
Russian Twists: 3 sets of 10 reps with 10lb medicine ballWBFF 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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