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  1. #2731
    Registered User MG5's Avatar
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    2/1/20:

    Flat Barbell Bench:
    265lbs for 5 sets x 8 reps

    Incline Dumbbell Bench:
    95’s for 3 sets of 12 reps

    Incline Dumbbell Fly:
    40’s x 12 reps
    50’s x 12 reps
    50’s x 12 reps

    Cable Fly: (High to Low)
    3 sets of 10-15 reps

    Incline Press Machine:
    210lbs x 15 reps
    210lbs x 9 reps
    165lbs x 10 reps

    Dumbbell Lateral Raises: 3 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2732
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    2/2/20: Legs

    Barbell Stiff Leg Deadlfit:
    325lbs x 3 reps
    365lbs x 3 reps
    405lbs x 8 reps - PR
    315lbs x 8 reps

    Barbell Split Squat:
    135lbs x 8 reps
    155lbs x 8 reps
    175lbs x 8 reps

    Bulgarian Split Squats:
    45lb dumbbell x 12 reps
    50lb barbell x 12 reps

    Front Foot Elevated Split Squats:
    165lbs x 10-12 reps
    45lb dumbbells x 12 reps

    Lunge in Place:
    135lbs x 12 reps
    45lb dumbbells x 12 reps

    Seated Calf Raises: 4 sets of 10-15 reps with 90lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2733
    Registered User MG5's Avatar
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    2/4/20: Back, Biceps, Abs

    Lat Pulldown:
    180lbs x 10 reps
    195lbs x 10 reps
    210lbs x 12 reps - PR
    Dropset to 135lbs x 12 reps

    Cable Row:
    150lbs x 12 neutral grip
    150lbs x 12 neutral grip
    150lbs x 12 neutral grip
    Dropset to 75lbs x 8-10

    Cable Pullover with Rope:
    80lbs for 4 sets of 12 reps

    Dumbbell Shrug:
    120’s x 15 reps
    140’s x 12
    150’s x 10
    Dropset to 70’s x 12-15

    Seated Dumbbell Curls: (Alternating)
    30’s x 10 reps
    30’s x 10 reps
    30’s x 10 reps
    Dropset to 20’s x 5 reps

    Roman Chair Leg Raises: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2734
    Registered User MG5's Avatar
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    2/5/2020: Shoulders

    Seated Dumbbell Rear Delt Fly: 4x10-15 reps
    Face Pulls with Rope: 4 sets of 10-15 reps

    Dumbbell Laterals:
    20’s x 15 reps
    25’s x 12 reps
    30’s x 12 reps
    30’s x 12 reps

    Standing Barbell Overhead Press - Alternating Pressing Front and Behind Neck:
    95lbs x 12 reps
    105lbs x 12 reps
    115lbs x 12 reps
    125lbs x 12 reps
    135lbs x 9-10 reps

    Cable Front Raise with Rope: 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2735
    Registered User MG5's Avatar
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    2/7/20: Chest

    Incline Dumbbell Bench:
    95’s x 12 reps
    110’s x 12 reps
    130’s x 4 reps
    80’s x 15 reps

    Incline Dumbbell Fly:
    50lb dumbbell for 3 sets of 12 reps

    Flat Dumbbell Bench Press:
    80lbs x 12 reps
    80lbs x 12 reps
    60lbs x 15 reps (neutral grip)

    Cable Fly (High to Low):
    3 sets of 10-15 reps

    Seated Neutral Grip Chest Press Machine: 3 sets of 10-15 reps

    Seated Cable Press: 2 sets of 10-15 reps
    Landmine Press: 45lb for 2 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2736
    Registered User MG5's Avatar
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    2/8/20: Legs

    Barbell Back Squats: 8 sets of 4 reps with 380lbs

    Leg Extensions:
    130lbs x 12 reps
    170lbs x 12 reps
    210lbs x

    Seated Leg Curl:
    110lbs x 20 reps
    130lbs x 15 reps
    150lbs x 12 reps

    Dumbbell Bulgarian Split Squats:
    45lb dumbbell in one hand for 3 sets of 10-12 reps

    Standing Calf Raise Machine:
    190lbs x 12-15 reps
    210lbs x 10-15 reps
    250lbs x 10-12 reps
    290lbs x 8-10 reps


    ———————————-


    2/09/20: Back

    Pendlay Row:
    185lbs x 10 reps
    185lbs x 10 reps
    185lbs x 10 reps

    Lat Pulldown:
    160lbs x 12 reps (wide overhand)
    160lbs x 12 reps (wide overhand)
    40lbs x 15 reps (single-arm underhand)
    40lbs x 12 reps (single-arm overhand)
    40lbs x 10 reps (single-arm neutral grip)

    Dumbbell Row:
    75lbs x 12 (single-arm)
    45lb dumbbells x 12 (two-arm)
    35lb dumbbells x 12 (incline, chest-supported)

    T-Bar Row:
    135lbs x 12 reps
    90lbs x 12 reps (dead-stop)

    One-Arm Landmine Row:
    45lbs for 2 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2737
    Registered User MG5's Avatar
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    2/10/20: Arms

    Seated Tricep Press: (Plate Loaded)
    135lbs per side x 15 reps
    145lbs per side x 12 reps
    155lbs per side x 10 reps - PR
    170lbs per side x 8 reps - PR

    EZ Bar Incline Skullcrusher:
    90lbs x 15 reps
    100lbs x 12 reps
    100lbs x 12 reps
    100lbs x 12 reps

    EZ Bar Overhand Tricep Pushdown:
    130lbs x 15 reps
    140lbs x 12 reps
    150lbs x 10 reps
    150lbs x 10 reps

    Rope Hammer Cable Curl:
    100lbs x 12 reps
    120lbs x 12 reps
    130lbs x 10 reps
    140lbs x

    Dumbbell Hammer Curl:
    40’s for 3 sets of 8 reps

    Preacher Curl Machine:
    80lbs for 3 sets of 8 reps
    4th set dropset to 40lbs x 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2738
    Registered User MG5's Avatar
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    Age: 27
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    2/12/20: Chest

    Flat Barbell Bench Press:
    285lbs for 5 sets of 5 reps - volume PR for that weight
    (2 minute rest between sets)

    Incline Dumbbell Bench Press:
    105lbs for 3 sets of 8 reps - volume PR for that weight

    Incline Dumbbell Fly:
    45lb dumbbells x 12 reps
    50lb dumbbells x 12 reps
    55lb dumbbells x 12 reps
    60lb dumbbells x 12 reps

    Cable Fly (Low to High):
    3 sets of 10-15 reps

    Seated Fly Machine:
    90lbs x 12-15 reps
    100lbs x 12 reps
    100lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2739
    Registered User MG5's Avatar
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    Age: 27
    Posts: 6,817
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    2/13/20: Back, Rear Delts, and Biceps

    One-Arm Dumbbell Row:
    105lb dumbbell x 10 reps
    120lb dumbbell x 10 reps
    130lb dumbbell x 10 reps
    140lb dumbbell x 10 reps

    Lat Pulldown:
    165lbs x 12 reps
    165lbs x 10 reps
    165lbs x 8 reps
    165lbs x 6 reps

    T-Bar Row:
    180lbs for 3 sets of 10 reps

    Standing Cable Rear Delt Fly:
    3 sets of 10-15 reps

    Barbell Curl:
    60lbs x 15 reps
    70lbs x 10 reps
    70lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2740
    Registered User MG5's Avatar
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    Posts: 6,817
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    2/15/20: Legs

    Barbell Back Squat:
    420lbs x 3 reps
    445lbs x 3 reps
    470lbs x 3 reps

    Dumbbell Walking Lunges:
    45lbs each hand x 12 reps
    55lbs each hand x 12 reps
    55lbs each hand x 12 reps
    65lbs each hand x 10 reps

    Leg Extension:
    130lbs x 12 reps
    140lbs x 12 reps
    150lbs x 12 reps
    160lbs x 10 reps
    160lbs x 6 reps

    Lying Leg Curl:
    70lbs x 15 reps
    80lbs x 15 reps
    90lbs x 10 reps
    100lbs x 10 reps

    Calf Raises: 4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2741
    Registered User MG5's Avatar
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    2/16/20: Shoulders

    Dead-Stop Barbell Overhead Press:
    115lbs x 6 reps
    125lbs x 6 reps
    135lbs x 6 reps

    Standing Barbell Overhead Press - Alternating Pressing Front and Behind Neck:
    115lbs x 12 reps
    120lbs x 12 reps
    125lbs x 12 reps

    Barbell Push Press:
    95lbs x 12 reps
    115lbs x 10 reps
    135lbs x 8 reps

    Cable Front Raise: 4 sets of 10-15 reps

    Cable Lateral Raise:
    3 sets of 10-12 reps

    Cable Upright Row: 3 sets of 10-15 reps
    Cable Rear Delt Fly: 3 sets of 10-15 reps
    Face Pulls: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2742
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    2/18/20: Chest

    Flat Barbell Bench:
    5 sets of 3 reps with 305lbs
    (2 min rest between sets)

    SUPERSET:
    Incline Dumbbell Fly with Incline Dumbbell Bench Press: 3 sets of 15 reps with 40lb dumbbells

    Seated Chest Press Machine:
    200lbs x 15 reps
    240lbs x 12 reps
    280lbs x 12 reps
    300lbs x 8 reps

    Seated Machine Fly:
    80lbs for 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2743
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    Yesterday’s workout

    2/19/20: Back

    One-Arm Dumbbell Row:
    120lbs x 10 reps
    130lbs x 10 reps
    140lbs x 10 reps
    150lbs x 10 reps

    Overhand Lat Pulldown: (Wide Grip)
    165lbs x 10 reps
    165lbs x 10 reps
    165lbs x 7 reps

    Single-Arm Seated Cable Row: 50lbs for 3 sets of 12 reps

    Overhand Cable Lat Pullover (EZ Bar):
    80lbs x 15 reps
    90lbs x 12 reps
    90lbs x 12

    Cable Shrugs: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2744
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    2/20/20: Arms

    SUPERSET:
    Tricep Pushdown with EZ Bar
    120lbs x 15 reps
    130lbs x 15 reps
    140lbs x 12 reps
    150lbs x 8 reps

    Cable Hammer Curl with Rope
    120lbs x 12 reps
    130lbs x 12 reps
    140lbs x 10 reps
    150lbs x 8 reps
    —————————
    SUPERSET:
    Underhand EZ Bar Tricep Pushdown:
    80lbs x 15 reps
    90lbs x 12 reps
    100lbs x 12 reps

    EZ Bar Cable Curl
    80lbs x 12 reps
    90lbs x 12 reps
    100lbs x 12 reps
    —————————-
    Machine Preacher Curl:
    80lbs x 10 reps
    80lbs x 10 reps
    80lbs x 9 reps
    Dropset to 40lbs x 8 reps

    Seated Cable Overhead Extension:
    70lbs x 15 reps
    80lbs x 12 reps
    90lbs x 10 reps
    Dropset to 40lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2745
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    Age: 27
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    2/22/20: Legs

    Sumo Deadlift:
    435lbs for 4 sets of 2 reps
    405lbs for 15 reps - Ties PR

    Barbell Stiff Leg Deadlift:
    225lbs for 3 sets of 8 reps

    Lying Leg Curl:
    80lbs x 15 reps
    95lbs x 12 reps
    110lbs x 10 reps

    Leg Press:
    360lbs x 15 reps
    540lbs x 15 reps
    650lbs x 15 reps

    Leg Extensions:
    145lbs x 15 reps
    160lbs x 12 reps
    160lbs x 10 reps

    Standing Calf Raises (Smith Machine):
    4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2746
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    2/23/20: Shoulders

    Seated Dumbbell Shoulder Press:
    80’s x 10 reps
    90’s x 10 reps
    100’s x 8 reps

    Seated Arnold Press:
    45’s x 10 reps
    45’s x 10 reps
    45’s x 10 reps

    Seated Barbell Press:
    95lbs x 15 (Behind The Neck)
    95lbs x 10 (Alternating)
    95lbs x 10 (Regular)

    Front Raise:
    40lbs x 12 overhand barbell
    30lbs x 12 underhand EZ bar
    20lbs x 10 dumbbells
    45lb plate x 10 reps
    25lb plate x 10 reps

    Dumbbell Lateral Raises:
    4 sets of 10-12 reps

    Upright Row: 3 sets of 10 reps
    Dumbbell Rear Delt Fly: 4 sets of 10-15 reps
    1 set till failure band face pulls
    1 set till failure band pull-parts
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2747
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    2/26/20: Back & Biceps

    Barbell Row:
    225lbs x 3 reps
    255lbs x 3 reps
    285lbs x 3 reps
    315lbs x 10 reps
    225lbs x 10 reps
    135lbs x 10 reps

    Single-Arm Lat Pulldown: (Neutral Grip)
    3 sets of 10-12 reps with 55lbs

    Seated Cable Row: 3 sets of 12 reps with 100lbs

    Cable Lat Pullover with Rope : 3 sets of 10-15 reps

    Cable Shrug: 3 sets of 10-15 reps
    Cable Curl (Rope): 3 sets of 15-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2748
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    2/28/20: Legs

    Barbell Back Squat:
    395lbs for 5 sets of 3 reps

    Barbell Romanian Deadlift:
    225lbs x 6 reps
    255lbs x 6 reps
    275lbs x 8 reps

    Seated Leg Curl:
    150lbs for 3 sets of 10 reps

    Leg Extensions:
    110lbs x 12 reps
    115lbs x 12 reps
    120lbs x 12 reps
    125lbs x 12 reps

    Bulgarian Split Squats: 45lb kettlebell for 3 sets of 10-12 reps

    Seated Calf Raise: 3 sets of 12 reps with 70lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2749
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    2/28/20: Arms

    Seated Tricep Press Machine:
    190lbs x 12 reps
    210lbs x 10 reps
    230lbs x 12 reps
    230lbs x 12 reps
    Dropset to 110lbs x 15 reps

    Incline EZ Bar Skullcrushers:
    90lbs for 3 sets of 12 reps
    4th set dropset to 40lbs x 15 reps

    Tricep Pushdown w/ Rope: 5 sets of 10-15 reps, last set dropset

    Cable Hammer Curl with Rope: 4 sets of 10-15 reps, last set dropset

    Dumbbell Curl: 25’s for 3 sets of 8 reps, 4 sets dropsets to 15’s x 10 reps

    Barbell Curl: 3 sets of 15 reps with 40lbs
    Barbell Wrist Curl: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2750
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    3/1/2020: Shoulders

    Seated Dumbbell Shoulder Press:
    85’s for 3 sets of 10 reps - volume PR

    Seated Arnold Press: 40’s for 3 sets of 10 reps
    Single-Arm Dumbbell Shoulder Press: 3 sets of 10-12 reps

    Front Raise: 4 sets of 10 reps

    Dumbbell Lateral Raise: 4 sets of 10-15 reps
    Wide Grip Row Rear Delt: 3 sets of 10-15 reps
    Seated Rear Delt Fly Machine: 3 sets of 10-15 reps
    Rear Delt Raise (Smith Machine): 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2751
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    3/2/20: Legs

    Barbell Romanian Deadlift:
    315lbs x 10 reps
    335lbs x 10 reps
    365lbs x 10 reps - PR

    Leg Extensions: 150lbs for 3 sets of 15 reps
    Dumbbell Stiff Leg Deadlift: 40’s for 3 sets of 15 reps

    Single-Leg Leg Extension:
    50lbs x 15 reps
    55lbs x 15 reps
    55lbs x 12-15 reps

    Standing Calf Raises: 3 sets of 10-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2752
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    3/3/20: Chest

    Incline Dumbbell Bench Press:
    105lbs for 3 sets of 12 reps
    4th set dropset to 50’s x 10 reps
    (volume PR with the 105’s

    Neutral Grip Flat Dumbbell Bench Press:
    75lb dumbbells x 12 reps
    75lb dumbbells x 12 reps
    75lb dumbbells x 12 reps
    Dropset to 35’s x 8 reps

    Seated Cable Fly: 3 sets of 10-15 reps

    Seated Neutral Grip Press Machine: 130lbs for 3 sets of 10-12 reps

    Incline Dumbbell Fly: 3 sets of 10 reps with 30lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2753
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    3/4/2020: Back & Biceps

    Lat Pulldown:
    180lbs x 10 reps
    190lbs x 10 reps
    200lbs x 7 reps + 3 partials
    Dropset to 120lbs x 12 reps

    Seated Cable Row:
    140lbs x 10 reps
    160lbs x 10 reps
    180lbs x 10 reps
    Dropset to 100lbs x 10 reps

    Cable Pullover with Rope: 3 sets of 12-15 reps
    Standing Hammer Strength Row (Plates):
    90lbs per side x 15 reps
    135lbs per side x 12 reps
    180lbs x 5 reps

    Dumbbell Shrug: 3 sets of 10-12 reps with 130lb dumbbells

    Alternating Dumbbell Hammer Curl:
    45’s for 3 sets of 8 reps

    EZ Bar Curl: 2 sets of 12 reps with 50lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2754
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    3/5/20: Shoulders & Triceps

    Seated Dumbbell Shoulder Press:
    90’s for 3 sets of 8 reps
    4th set dropset to 45’s x 12 reps

    Standing Alternating Overhead Press: (Behind The Neck and Front)
    95lbs for 3 sets of 10 reps

    Seated Cable Overhead Press: 3 sets of 12-15 reps

    Dumbbell Lateral Raises: 4 sets of 10-12 reps
    5th set x 10 reps

    Seated Dumbbell Rear Delt Fly: 3 sets of 10-15 reps

    Face Pulls: (Dual Handles) 3 sets of 10-15 reps

    Cable Upright Row: (Dual Handles) 3 sets of 10-15 reps

    Tricep Pushdown:
    5 sets of 10-15 reps (rope)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2755
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    3/7/20: Legs

    Barbell Back Squats:
    405lbs for 3 sets of 5 reps
    (Volume PR with that weight)

    Leg Extension:
    170lbs x 12 reps
    175lbs x 12 reps
    175lbs x 12 reps

    Lying Leg Curl:
    95lbs x 12 reps
    100lbs x 12 reps
    105lbs x 12 reps

    Leg Press:
    270lbs x 25 reps
    360lbs x 20 reps
    450lbs x 15 reps
    540lbs x 12 reps
    630lbs x 10 reps

    Standing Calf Raise Machine:
    150lbs x 15 reps
    170lbs x 15 reps
    190lbs x 12 reps
    190lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2756
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    3/8/20: Chest

    Flat Barbell Bench Press: 285lbs for 4 sets of 8 reps (volume PR with that weight)

    Incline Dumbbell Bench Press: 90’s for 3 sets of 12 reps

    Cable Fly: 4 sets of 12-15 reps
    Seated Cheat Press Machine: 4 sets of 10-15 reps

    Seated Cable Fly Machine:
    90lbs x 12 reps
    Dropset to 80lbs x 10 reps
    Dropset to 70lbs x 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #2757
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    3/9/20: Back & Biceps

    One-Arm Dumbbell Row:
    120’s for 3 sets of 12 reps
    (volume PR with that weight)

    Lat Pulldown:
    160lbs x 12 reps
    160lbs x 11 reps
    160lbs x 8-10 reps

    Seated Cable Row:
    160lbs x 12 reps
    160lbs x 12 reps
    160lbs x 7 reps

    Cable Lat Pullover (Rope): 3 sets of 10-15 reps

    Seated Dumbbell Shrugs: 3 sets of 10 reps
    with 140’s

    EZ Bar Curl: 60lbs for 3 sets of 10 reps

    Dumbbell Hammer Curl: (curling with both arms at the same time) 25’s for 2 sets x 12 and 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2758
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    3/11/20: Shoulders & Triceps

    Seated Dumbbell Shoulder Press:
    95’s for 3 sets of 6 reps (volume PR with that weight)
    Dropset to 45’s x 12 reps

    Standing Overhead Barbell Press - Alternating Pressing Front & Behind Neck:
    90lbs x 12 reps
    100lbs x 12 reps
    100lbs x 12 reps
    Dropset to 50lbs x 8 reps

    Seated DB Front Raise: 2 sets of 12 reps (20lb dumbbells, both arms same time)

    Dumbbell Lateral Raises: 4 sets of 10-15 reps with 20’s
    Seated Dumbbell Rear Delt Fly: 3 sets of 10-15 reps

    Standing Cable Rear Delt Fly: 3 sets of 10-12 reps
    Cable Upright Row: 3 sets of 10-15 reps
    Tricep Pushdown with Rope: 4 sets of 10-20 reps
    Last edited by MG5; 03-11-2020 at 08:52 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2759
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    3/12/20: Legs & Abs

    Sumo Deadlift:
    405lbs for 3 sets of 5 reps

    Barbell Stiff Leg Deadlift:
    225lbs x 8
    235lbs x 8
    245lbs x 8

    Leg Extension: 175lbs for 4 sets of 12 reps, 5th set dropset to 70lbs x 10 reps

    Kettlebell Bulgarian Split Squats: 45lbs for 2 sets of 8 reps

    Standing Calf Raise Machine: 3 sets of 10 reps with 150lbs

    Roman Chair Leg Raise: 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2760
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    3/12/20: Back & Biceps

    Lat Pulldown:
    180lbs front 3 sets of 10 reps (Volume PR with that weight)

    Seated Cable Row:
    180lbs for 3 sets of 8 reps

    Cable Pullover with Rope: 3 sets of 12 reps

    Underhand EZ Bar Row:
    60lb EZ bar x 12 reps
    70lb EZ bar x 12 reps
    70lb EZ bar x 12 reps

    EZ Bar Curl: 3 sets of 12 reps with 60lb EZ bar

    Dumbbell Hammer Curls: 2 sets of 12 with 25lb dumbbells (both arms same time)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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