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Registered User
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Registered User
Monday - Chest and Triceps
Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
75.0 lbs - 2 x 10
Dumbbell Squeeze Press - chest warmup
75.0 lbs - 2 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
120.0 lbs - 3 x 10
Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
80.0 lbs - 2 x 10
Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10
Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10
Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
50.0 lbs - 2 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10
Last edited by Zeke2112; 11-25-2020 at 02:07 PM.
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Registered User
Wednesday - Back and Biceps
Barbell Twist - Compound - Push - warmup
15.0 lbs - 5 minutes
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
120.0 lbs - 3 x 10
Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
120.0 lbs - 1 x 10
Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10
Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
50.0 lbs - 2 x 10
Dumbbell Preacher Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10
Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
50.0 lbs - 2 x 10
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10
Weighted Lateral Neck Flexion - Isolated - Pull - Sternocleidomastoid, Splenius, Erector Spinae, Levator Scapulae, Trapezius (Upper)
10.0 lbs - 1 x 10
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Registered User
Friday - Legs
Dumbbell Overhead Swing - Compound - Pull - Warm Up
50.0 lbs - 1 x 10
Barbell Hip Thrust - Isolated - Push - (2) - Gluteus Maximus, Quadriceps - Warm Up
50.0 lbs - 1 x 25
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
120.0 lbs - 3 x 10
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 3 x 10
Landmine Sumo Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 2 x 10
Landmine Split Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
60.0 lbs - 2 x 10
Dumbbell Straight Leg Deadlift - Compound - Pull - Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus
60.0 lbs - 2 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
12.5 lbs - 1 x 25
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Registered User
Monday - 11-30-20
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
122.5 lbs - 3 x 10
Dumbbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
70.0 lbs - 1 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
122.5 lbs - 3 x 10
Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10
Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
60.0 lbs - 2 x 10
Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10
Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
45.0 lbs - 2 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 2 x 10
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25
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Registered User
Friday - 12-04-20
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
122.5 lbs - 3 x 10
Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
122.5 lbs - 2 x 10
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
122.5 lbs - 3 x 10
Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10
Dumbbell Full Can Lateral Raise - Isolated - Pull - Supraspinatus, Deltoid (Lateral), Deltoid (Anterior), Trapezius (Middle), Trapezius (Lower), Serratus Anterior
40.0 lbs - 2 x 10
Dumbbell Reverse Fly - Isolated - Pull - (7) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids
40.0 lbs - 2 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10
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Registered User
Monday - 12-07-20
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10
Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25
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Registered User
Friday 12-11-20
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10
Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 3 x 10
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
60.0 lbs - 3 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10
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Registered User
Monday - 12-14-20
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
127.5 lbs - 3 x 10
Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
127.5 lbs - 3 x 10
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
102.5 lbs - 3 x 10
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
42.5 lbs - 1 x 25
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
16.25 lbs - 1 x 10
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Registered User
Thursday - 12-17-20
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
127.5 lbs - 3 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
127.5 lbs - 3 x 10
Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
102.5 lbs - 3 x 10
EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25
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Registered User
Monday - 12-21-20
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
130.0 lbs - 3 x 10
Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
130.0 lbs - 3 x 10
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
105.0 lbs - 3 x 10
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
45.0 lbs - 1 x 25
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
17.5 lbs - 1 x 10
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Registered User
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
130.0 lbs - 3 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
130.0 lbs - 3 x 10
Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
105.0 lbs - 3 x 10
Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25
Merry Christmas!
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Registered User
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10
Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 2 x 10
Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10
Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
50.0 lbs - 2 x 10
Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10
Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
20.0 lbs - 1 x 10
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Registered User
Wednesday - 12-30-20
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10
Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10
Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10
Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
50.0 lbs - 3 x 10
Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
20.0 lbs - 1 x 25
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Registered User
Monday - 01-04-21
Trap Bar Deadlift With Shrug - 145.0 lbs - 3 x 6
Barbell Pendlay Row - 115.0 lbs - 3 x 6
Dumbbell Kroc Row - 85.0 lbs (42.5 lbs each arm) - 3 x 6
Dumbbell Incline Curl - 60.0 lbs (30.0 lbs each arm) - 3 x 6
Weighted Neck Harness Extension - 25.0 lbs - 1 x 6
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Registered User
Wednesday - 01-06-21
Barbell Bench Press - 145.0 lbs - 3 x 6
Barbell Military Press - 75.0 lbs - 3 x 6
Barbell Incline Bench Press - 95.0 lbs - 3 x 6
Barbell Decline Triceps Extension - 70.0 lbs - 3 x 6
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Registered User
Friday - 01-08-21
Barbell Squat - 145.0 lbs - 3 x 6
Leg Curl - 60.0 lbs - 3 x 6
Dumbbell Bulgarian Split Squat - 42.5 lbs - 3 x 6
Dumbbell Calf Raise - 42.5 lbs - 1 x 6
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Registered User
Monday - 01-11-21
Barbell Bench Press - 135.0 lbs - 3 x 9
Barbell Decline Bench Press - 80.0 lbs - 3 x 9
Barbell Behind Neck Press - 65.0 lbs - 3 x 9
Barbell Decline Triceps Extension - 65.0 lbs - 3 x 9
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Registered User
Thursday - 01-14-21
Barbell Pendlay Row - 105.0 lbs - 3 x 9
Barbell Shrug - 105.0 lbs - 3 x 9
Barbell Curl - 65.0 lbs - 3 x 9
Barbell Behind Back Raise - 65.0 lbs - 3 x 9
Standing Dumbbell Rear Delt Fly - 65.0 lbs - 3 x 9
Seated Dumbbell Shrug Row - 65.0 lbs - 3 x 9
Weighted Neck Harness Extension - 22.5 lbs - 1 x 9
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Registered User
Saturday - 01-16-21
Barbell Sumo Deadlift - 135.0 lbs - 3 x 9
Barbell Front Squat - 80.0 lbs - 3 x 9
Leg Curl - 55.0 lbs - 3 x 9
Dumbbell Bulgarian Split Squat - 40.0 lbs - 3 x 9
Dumbbell Calf Raise - 30.0 lbs - 1 x 25
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