9/13/2020: Chest, Medial Delts, & Triceps
Flat Barbell Bench
255lbs for 3 sets of 10 reps
(3 minute rest)
Incline Barbell Bench
200lbs for 3 sets of 10 reps
(2.5 minute rest)
Incline Dumbbell Bench
90lbs for 3 sets of 10 reps
(2 min rest)
Incline Dumbbell Fly
50lbs for 3 sets of 8 reps
(2 min rest)
Seated Dumbbell Lateral Raise
4 sets of 10-12 reps
(90 second rest)
Tricep Bench Dips
135lbs for 3 sets of 15 reps
(2 min rest)
|
Thread: **MG5's Workout Journal**
-
09-13-2020, 08:35 AM #2881
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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WBFF Pro Muscle Model | Questions? Send me a private message.
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09-16-2020, 06:08 AM #2882
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/14/2020: Back, Biceps, & Forearms
One-Arm Dumbbell Row
140’s for 3 sets of 12 reps
(3 min rest)
Lat Pulldown
160lbs for 3 sets of 8-12
Seated Cable Row
120lbs for 3 sets of 10-12 reps
Cable Lat Pullover
3 sets of 12 reps with 90lbs
Dumbbell Curl
40’s x 8 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating
Standing Dumbbell Wrist Curl
55’s for 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-16-2020, 06:09 AM #2883
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/16/2020: Hamstrings, Calves, Abs
Barbell Stiff Leg Deadlift
315lbs for 3 sets of 8 reps
(2.5 minute rest)
Lying Leg Curl
125lbs for 3 sets of 12,12,8 reps
(2 minute rest)
Seated Leg Curl
110lbs for 3 sets of 12 reps
(2 minute rest)
Dumbbell Stiff Leg Deadlift:
130’s x 12 reps
130’s x 12 reps
(2 minute rest)
Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)
Cable Crunches
3 sets of 12 reps
(60 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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09-17-2020, 08:33 AM #2884
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/17/2020: Shoulders & Arms
Standing Barbell Overhead Press:
5 sets of 5 reps with 155lbs
Dead-Stop Barbell Overhead Press
145lbs for 4 sets of 5 reps
Seated Dumbbell Lateral Raise: 4 sets of 10 reps
Seated Dumbbell Rear Delt Fly: 4 sets of 10-12 reps
Straight Bar Overhead Extension: 4 sets of 8-20 reps
Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)WBFF Pro Muscle Model | Questions? Send me a private message.
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-
09-19-2020, 09:18 AM #2885
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/19/2020: Quads, Calves, & Abs
Dumbbell Bulgarian Split Squats: 80’s for 4 sets of 8 reps
Narrow Stance Leg Press
540lbs x 15 reps
630lbs x 15 reps
720lbs x 15 reps
810lbs x 15 reps (extra set)
Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10,10,12 reps (2 more reps on the last set than last time)
Leg Extension:
170lbs x 12 reps
170lbs x 12 reps
170lbs x 12 reps
Seated Calf Raise Machine:
95lbs for 4 sets of 10 reps
Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs
Cable Crunch : 3 sets of 10-12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-20-2020, 02:33 PM #2886
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/20/2020: Chest, Medial Delts, & Triceps
Flat Barbell Bench
255lbs for 3 sets of 10 reps
(3 minute rest)
Incline Barbell Bench
205lbs for 3 sets of 10 reps
(2.5 minute rest)
Incline Dumbbell Bench
90lbs for 3 sets of 10,8, reps
(2 min rest)
Seated Dumbbell Lateral Raise
4 sets of 10-12 reps
(90 second rest)
Tricep Pushdowns with Rope
4 sets of 8-15 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-21-2020, 05:56 PM #2887
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/21/2020: Back, Biceps, & Forearms
One-Arm Dumbbell Row
140’s for 3 sets of 12 reps
(3 min rest)
Lat Pulldown
160lbs for 3 sets of 12,10,8 reps
Seated Cable Row
125lbs for 3 sets of 12 reps
Cable Lat Pullover
3 sets of 12 reps with 90lbs
Dumbbell Curl
40’s x 8 reps - alternating
40’s x 7 reps - alternating
40’s x 7 reps - alternating
40’s x 6 reps - alternating
Standing Dumbbell Wrist Extension
40’s for 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-23-2020, 05:38 AM #2888
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/23/2020: Hamstrings, Calves, Abs
Barbell Stiff Leg Deadlift
325 for 3 sets of 5 reps
(2.5 minute rest)
Lying Leg Curl
120lbs x 12 reps
135lbs x 12 reps
135lbs x 12 reps
(2 minute rest)
Seated Leg Curl
120lbs for 3 sets of 12 reps
(2 minute rest)
Dumbbell Stiff Leg Deadlift:
130’s x 12 reps
135’s x 12 reps
(2 minute rest)
Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)
Cable Crunches
4 sets of 12 reps
(60 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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09-26-2020, 09:47 AM #2889
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/24/2020: Shoulders & Arms
Standing Barbell Overhead Press:
3 sets of 3 reps with 160lbs
(2 min rest)
Dead-Stop Barbell Overhead Press
145lbs for 5 sets of 5 reps - VOLUME PR
(2 min rest)
Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8
Seated Dumbbell Rear Delt Fly: 4 sets of 10-12 reps
Tricep Pushdown Rope: 4 sets of 8-15 reps
70x15
75x12
80x10-12
85x10-12
Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)WBFF Pro Muscle Model | Questions? Send me a private message.
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09-26-2020, 09:48 AM #2890
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/26/2020: Quads, Calves, & Abs
Barbell Back Squat:
365lbs for 3 sets of 5 reps
Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps
Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 12 reps (last time was 10,10,12)
Leg Extension:
170lbs for 3 sets of 12 reps
Cable Crunch : 3 sets of 10-12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-30-2020, 04:36 AM #2891
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/27/20: Chest, Medial Delts, & Triceps
Flat Barbell Bench:
255lbs for 3 sets of 10 reps
Incline Barbell Bench: 205 for 3 sets of 10 reps
Incline Dumbbell Bench: 90’s for 3 sets of 10, 7, 5 reps
Incline Dumbbell Fly: 3 sets of 12,12,10 with 40’s
Seated Dumbbell Lateral Raise: 4 sets of 8-12
Tricep Pushdown with Rope: 4 sets of 8-15WBFF Pro Muscle Model | Questions? Send me a private message.
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-
09-30-2020, 04:38 AM #2892
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/28/2020: Back, Biceps, & Forearms
Lat Pulldown
180lbs x 12 reps
180lbs x 10-12 reps
180lbs x 8 reps
180lbs x 6 reps
Seated Cable Row
180lbs for 4 sets of 10 reps
Cable Lat Pullover
4 sets of 12 reps
Behind The Back Barbell Shrug:
345 for 3 sets of 10 reps
Dumbbell Curl
40’s x 8 reps - alternating
40’s x 8 reps - alternating
40’s x 7 reps - alternating
40’s x 6 reps - alternating
Standing Dumbbell Wrist Extension
40’s for 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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09-30-2020, 04:39 AM #2893
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
9/30/2020: Hamstrings, Calves, Abs
Barbell Sumo Deadlift
365 x 5
365 x 5
405 x 5
Lying Leg Curl
125lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps
(2 minute rest)
Seated Leg Curl
120lbs for 3 sets of 12 reps
(2 minute rest)
Dumbbell Romanian Deadlift:
135’s x 12 reps
135’s x 12 reps
(2 minute rest)
Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)
Cable Crunches
3 sets of 12 reps
(60 second rest)WBFF Pro Muscle Model | Questions? Send me a private message.
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-
10-01-2020, 08:01 AM #2894
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/1/2020: Shoulders & Arms
Standing Barbell Overhead Press:
3 sets of 4 reps with 160lbs
(2.5 min rest)
Dead-Stop Barbell Overhead Press
145lbs for 5 sets of 5 reps - VOLUME PR
(2 min rest)
Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8
Seated Dumbbell Rear Delt Fly: 4 sets of 10 reps with 20’s
Tricep Pushdown Rope: 4 sets of 8-15 reps
75x15
80x15
80x15
80x12
Dumbbell Hammer Curl: 55’s for 4 sets of 8 reps (alternating)WBFF Pro Muscle Model | Questions? Send me a private message.
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10-03-2020, 11:39 AM #2895
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/3/2020: Quads, Calves, & Abs
Barbell Back Squat:
385lbs for 3 sets of 5 reps
Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps
Kettlebell Walking Lunges: 40lbs. each hand for 3 sets of 8 reps
Leg Extension:
170lbs for 3 sets of 12 reps
Standing Calf Raise Machine:
170lbs x 12
175lbs x 12
180lbs x 12
Cable Crunch: 3 sets of 15 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-04-2020, 02:33 PM #2896
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/4/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench: 275 for 5 sets of 5
Incline Barbell Bench: 215 for 3 sets of 8
Flat Dumbbell Bench: 95’s for 3 sets of 12,10,8 reps
Incline Dumbbell Fly: 3 sets of 12,10, 8 reps with 40lb dumbbells
Standing Dumbbell Lateral Raise:
20’s x 15 reps
25’s x 10 reps
30’s x 8 reps
30’s x 6 reps
Tricep Pushdown with Rope: 4 sets of 8-15 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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-
10-05-2020, 06:03 AM #2897
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/5/2020: Back, Biceps, Forearms
Lat Pulldown:
180lbs for 4 sets of 10 reps
Seated Cable Row:
180lbs x 10
180lbs x 10
185lbs x 10
185lbs x 10
EZ Bar Lat Pullover: 25lbs per side for 4 sets of 12 reps
Behind The Back Barbell Shrug: 355lbs for 3 sets of 10 reps
Dumbbell Curl: 40’s for 4 sets of 8,8,6,5 reps
Standing Dumbbell Wrist Curl: 50’s for 3 sets of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-07-2020, 07:34 AM #2898
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/7/2020: Hamstrings, Calves, Abs
Barbell Sumo Deadlift
385lbs for 3 sets of 5 reps
Lying Leg Curl
125lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps
(2 minute rest)
Seated Leg Curl
120lbs x 12 reps
120lbs x 12 reps
125lbs x 12 reps
(2 minute rest)
Dumbbell Romanian Deadlift:
135’s x 12 reps
140’s x 12 reps
(2 minute rest)
Standing Calf Raise Machine
175lbs x 12 reps
180lbs x 12 reps
185lbs x 12 reps
(60 second rest)
Decline Overhead Weighted Sit-Ups
10lb dumbbells each hand for 3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-08-2020, 05:50 AM #2899
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/8/2020: Shoulders & Arms
Standing Barbell Overhead Press:
4 sets of 4 reps with 160lbs
(2 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)
Alternating Dumbbell Front Raises:
30’s x 12 reps
40’s x 10 reps
Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8
Face Pull: 4 sets of 10 reps
EZ Bar Incline Skull Crusher:
25lbs per side x 15 reps
35lbs per side x 10 reps
35lbs per side x 10 reps
Dumbbell Hammer Curl: 55’s for 4 sets of 8,8,8,6 reps (alternating)WBFF Pro Muscle Model | Questions? Send me a private message.
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10-10-2020, 10:02 AM #2900
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/10/2020: Quads, Calves, & Abs
Walking Lunges
40’s for 3 sets of 10 (10 each leg, 20 total steps)
Bulgarian Split Squat
40lb kettlebell in each hand for 3 sets of 10 reps
Leg Extension
135lbs x 12 reps
150lbs x 12 reps
150lbs x 10 reps
Seated Calf Raise
90lbs for 3 sets of 12 reps
Cable Crunch
3 sets of 15 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-11-2020, 09:10 AM #2901
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/11/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench: 285 for 5 sets of 5
Incline Barbell Bench: 225 for 3 sets of 6
Incline Dumbbell Fly:
50’s x 12
55’s x 12
60’s x 12
Cable Fly (High to Low)
3 sets of 10-15 reps
Standing Lateral Raise Machine
4 sets of 12 reps
Incline EZ Bar Skull Crusher
35lbs for 4 of 12 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-12-2020, 05:30 AM #2902
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/12/2020: Back, Biceps, Forearms
Lat Pulldown
4 sets of 10 reps with 180lbs
(2 min rest)
Seated Cable Row: 4 sets of 10 reps with 185lbs
(2 min rest)
Cable Pullover (Rope): 3 sets of 12 reps with 97.5lbs
Behind The Back Barbell Shrug: 365lbs for 3 sets of 8 reps
Dumbbell Curl: 3 sets of 8,8,7 reps with 40lbs
Dumbbell Wrist Curl: 60’s for 3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-14-2020, 12:27 PM #2903
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/14/2020: Hamstring, Calves, & Abs
Barbell Sumo Deadlift: 385lbs for 3 sets of 6 reps
(3 min rest)
Lying Leg Curl
150lbs for 3 sets of 12,12,9 reps
(2 minute rest)
Seated Leg Curl
120lbs x 12 reps
125lbs x 12 reps
125lbs x 12 reps
(2 minute rest)
Dumbbell Romanian Deadlift:
135’s x 12 reps
140’s x 12 reps
(2 minute rest)
Standing Calf Raise Machine
185lbs for 3 sets of 10 reps
(90 second rest)
Roman Chair Leg Raises
7.5lbs for 3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
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10-15-2020, 06:12 AM #2904
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/15/20: Shoulders & Arms
Standing Barbell Overhead Press:
4 sets of 5 reps with 160lbs
(2 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)
Dumbbell Front Raise (Alternating)
35’s for 2 sets of 10 reps
Seated Dumbbell Lateral Raise:
20’s for 4 sets of 15,15,12,10
Face Pull:
85’s x 15 reps
90’s x 12 reps
95’s x 12 reps
100’s x 10 reps
EZ Bar Incline Skull Crusher:
35lbs per side x 12 reps
35lbs per side x 12 reps
35lbs per side x 12 reps
Dumbbell Hammer Curl: 60’s for 4 sets of 6 reps (alternating)WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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10-17-2020, 08:14 AM #2905
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/17/2020: Quads, Calves, Abs
Bulgarian Split Squat
85lbs for 3 sets of 12 reps
(2 min rest)
Walking Lunges
40lbs each hand for 3 sets of 12,10,10 reps
(2 min rest)
Leg Extension:
170lbs x 12
170lbs x 12
170lbs x 10
170lbs x 6
(2 min rest)
Standing Calf Raise Machine
190lbs x 12
195lbs x 12
195lbs x 12
195lbs x 12
Roman Chair Leg Raise
3 sets of 12 with 7.5lb dumbbellWBFF 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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10-18-2020, 01:39 PM #2906
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/18/2020: Chest, Medial Delts, Triceps
Flat Barbell Bench: 290lbs for 5 sets of 5 reps
Incline Barbell Bench:
230lbs x 5
235lbs x 5
240lbs x 5
Dips
90lbs for 3 sets of 12 reps
Seated Machine Fly: 4 sets of 10
Seated Lateral Raise Machine
4 sets of 15 reps
Incline EZ Bar Skull Crusher
37.5 lbs per side for 3 sets of 10 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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10-26-2020, 11:56 AM #2907
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/26/2020: Back, Biceps, Forearms
Barbell Row
225lbs x 5 reps
245lbs x 5 reps
265lbs x 5 reps
285lbs x 5 reps
315lbs x 8 reps
Lat Pulldown
170lbs for 3 sets of 10,10,6 reps
T-Bar Row
180lbs for 3 sets of 10 reps
Cable Lat Pullover (Straight Bar)
2 sets of 15 reps with 80lbs
Behind The Back Barbell Shrug
315lbs for 2 sets of 12 reps
Dumbbell Hammer Curl (Alternating)
3 sets of 6 reps with 55lbs
SUPERSET
Dumbbell Wrist Curl (50lbs)
Dumbbell Wrist Extension (25lbs)
3 sets of 10 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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10-28-2020, 05:45 PM #2908
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/28/2020: Hamstrings, Calves, Abs
Barbell Romanian Deadlift
315lbs for 3 sets of 6 reps
(2 min rest)
Barbell Sumo Deadlift
315x8
335x8
355x8
(2.5 min rest)
Lying Leg Curl
3 sets of 12 reps with 105lbs (different gym than usual. 135 wasn’t happening here lol. Each leg curl machine is a bit different)
Dumbbell Split Squat
2 sets of 12 with 60’s
Standing Calf Raise
3 sets of 12 reps with 170lbs
Parallel Bar Leg Raise
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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10-29-2020, 05:32 PM #2909
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/29/2020: Shoulders & Arms
Standing Barbell Overhead Press:
5 sets of 5 reps with 160lbs
(2.5 min rest)
Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)
Seated Dumbbell Lateral Raise
4 sets of 8-15 reps - last set dropset
Face Pull
4 sets of 8-15 reps - last set dropset
Incline Skull Crusher
30lbs per side x 15 reps
35lbs per side x 12 reps
40lbs per side x 10 reps
40lbs per side x 10 reps
Cable Curl:
70lbs x 15 reps
80lbs x 12 reps
85lbs x 10 reps
85lbs x 10 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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10-31-2020, 09:21 AM #2910
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,122
- Rep Power: 11994
10/31/2020: Quads, Calves, Abs
Dumbbell Bulgarian Split Squat
45 pound dumbbells each hand for 4 sets of 8 reps
Walking Lunges
40 pounds each hand for 3 sets of 12,10,10
Leg Extension
170 pounds for 3 sets of 12 reps
Standing Calf Raise
3 sets of 12 reps with 180lbs
Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbsWBFF 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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