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  1. #31
    Registered User Gaza26's Avatar
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    Today was back day for me so this is what I did.

    Opted out of deadlifts due to sore lower back.
    2.5kg weighted pull ups. First set I hit 10 reps (pr lol) second set 6 and third 5.
    Neutral grip pull ups 3x6
    Seated resistance bands rows (45kg) 4x12
    Resistance bands face pulls (40kg) 3x10
    Dumbbell curls (17.5kg) 3x8
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  2. #32
    Crawling back under rock OldFartTom's Avatar
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    Not a workout as such, just doing what I was leftover from yesterday morning's workout when I ran out of time

    Trap bar farmers' walks
    A little more pull/neutral/chin
    A little more dips
    20 mins cardio at a gentle recovery-workout level
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 76kg (19/July/2021) started cutting again 10 July :(
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  3. #33
    Registered User TAWS6's Avatar
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    I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

    Upper
    Upright row 5x5
    Lateral raise 3x12
    Rear delt iso 3x10
    Bench press 2x6
    Row 2x6
    Lat pulldown 2x6
    Barbell curl 1x10

    Lower
    RDL 5x5
    Leg curl 4x12
    Leg ext 2x8
    Calf/ab
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  4. #34
    Registered User Filmbuff81's Avatar
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    Originally Posted by TAWS6 View Post
    I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

    Upper
    Upright row 5x5
    Lateral raise 3x12
    Rear delt iso 3x10
    Bench press 2x6
    Row 2x6
    Lat pulldown 2x6
    Barbell curl 1x10

    Lower
    RDL 5x5
    Leg curl 4x12
    Leg ext 2x8
    Calf/ab
    Definitely don’t think you need OHP if you have upright rows and lateral raises.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  5. #35
    Registered User BeginnerGainz's Avatar
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    Originally Posted by TAWS6 View Post
    I've been trying to set up a shoulder/hamstring specialization phase. Trying to decide if I can get a better combo for the main lifts besides upright row and a lateral raise. I was thinking OHP but then I won't be able to maintain bench afterwards because the triceps will be smoked.. Anyway I'll be running this or something close in the next few weeks.

    Upper
    Upright row 5x5
    Lateral raise 3x12
    Rear delt iso 3x10
    Bench press 2x6
    Row 2x6
    Lat pulldown 2x6
    Barbell curl 1x10

    Lower
    RDL 5x5
    Leg curl 4x12
    Leg ext 2x8
    Calf/ab
    If I were programming the perfect shoulder day, it would start with a seated press with a barbell or smith machine, without back support.

    Then I’d hit them with incline DB front raises, cable lateral raises (set at hip height) and finish that off with neutral grip reverse pec deck.

    I’d probably skip any other form of pressing that day as well, maybe regular pec deck or flys. Id also do a chest supported or upright cable row, then a few sets of supinated or neural grip lat pulldowns.

    At that point, if I had anything left in the tank, I’d do a tri and bi superset workout, maybe 2-3 light sets each.

    Moving onto the posterior dominant leg day, I’d start with either a wide stance box squat or what I call a “sumo” leg press (high and wide stance, toes turned out and practically off the platform), for less than a normal leg press, 3 sets of 6-8. Then onto your RDLs (although IMO loaded hyperextensions are better), then seated leg curls and extensions, then cap that off with a few sets of bodyweight donkey calf raises to failure.
    Age: 28
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  6. #36
    Registered User TAWS6's Avatar
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    Originally Posted by Filmbuff81 View Post
    Definitely don’t think you need OHP if you have upright rows and lateral raises.
    Originally Posted by BeginnerGainz View Post
    If I were programming the perfect shoulder day, it would start with a seated press with a barbell or smith machine, without back support.

    Then I’d hit them with incline DB front raises, cable lateral raises (set at hip height) and finish that off with neutral grip reverse pec deck.

    I’d probably skip any other form of pressing that day as well, maybe regular pec deck or flys. Id also do a chest supported or upright cable row, then a few sets of supinated or neural grip lat pulldowns.

    At that point, if I had anything left in the tank, I’d do a tri and bi superset workout, maybe 2-3 light sets each.

    Moving onto the posterior dominant leg day, I’d start with either a wide stance box squat or what I call a “sumo” leg press (high and wide stance, toes turned out and practically off the platform), for less than a normal leg press, 3 sets of 6-8. Then onto your RDLs (although IMO loaded hyperextensions are better), then seated leg curls and extensions, then cap that off with a few sets of bodyweight donkey calf raises to failure.
    Thanks for the input men. Yeah it would be either upright row or OHP. I've never really gotten much out of OHP tbh and I can't even remember the last time I did an upright row lol
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  7. #37
    Registered User jaxqen's Avatar
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    Originally Posted by BeginnerGainz View Post
    Then onto your RDLs (although IMO loaded hyperextensions are better)
    RDL = mostly hamstrings and then erector spinae + glutes
    hyper = mostly erector spinae?!
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  8. #38
    Registered User BeginnerGainz's Avatar
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    Anyway, so I felt like using the SSB my current gym has and did a 6-min squat session with it (including rest time):

    135x5, 185x3, 225x3, 275x3, 315x2, 275x5

    Hopped on a horizontal leg press, picked an arbitrary weight and did 2 sets of 20+ constant tension style.

    Did a few sets of machine converging chest press, worked up to 3 sets of 8/6/6@180, just to get a nice burn and work the stretch.

    Did a few sets of side lying lateral raises, 8x12, 12x10,10 then 10x12. Not really a fan of these, going back to cable or band lateral raises.

    Did some overhead cable Tricep extensions, 3 sets of 10@80. Not really a fan of these either, probably gonna keep doing dumbbell skullcrushers instead.

    Originally Posted by jaxqen View Post
    RDL = mostly hamstrings and then erector spinae + glutes
    hyper = mostly erector spinae?!
    Depends on how you use the back extension. If you set it so the top of the hips clear the pad, and focus on moving at the hips, then it is a fantastic move for the glutes, hams and erectors.
    Last edited by BeginnerGainz; 06-12-2021 at 09:54 PM.
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  9. #39
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by BeginnerGainz View Post
    Anyway, so I felt like using the SSB my current gym has and did a 6-min squat session with it (including rest time):

    135x5, 185x3, 225x3, 275x3, 315x2, 275x5

    Hopped on a horizontal leg press, picked an arbitrary weight and did 2 sets of 20+ constant tension style.

    Did a few sets of machine converging chest press, worked up to 3 sets of 8/6/6@180, just to get a nice burn and work the stretch.

    Did a few sets of side lying lateral raises, 8x12, 12x10,10 then 10x12. Not really a fan of these, going back to cable or band lateral raises.

    Did some overhead cable Tricep extensions, 3 sets of 10@80. Not really a fan of these either, probably gonna keep doing dumbbell skullcrushers instead.



    Depends on how you use the back extension. If you set it so the top of the hips clear the pad, and focus on moving at the hips, then it is a fantastic move for the glutes, hams and erectors.
    I love the 45' ext.. Certainly great for ass/ham/add!

    Loving the timed work BTW.
    I'm a huge proponent for timed density sets (max NL)
    Mostly for medium compounds, machines or isolations I'm trying to hammer for a block.

    warm up & get a 7 min timer ready
    Do a set that is 10-15 reps @8-10
    Start timer
    Do as many reps as possible without failing till timer ends. (aiming for 45-65reps)

    Bump weight next time if it feels right to. So, closer to 15 on first set or closer 65 total.. Or if you blow past it.

    Optimally you are in the 10-15 first set, not dropping below 6 in any set and floating in the 46-65 total reps.
    Exception hyp work

    -----

    45' is a Totally different lift than an rdl/gm tho, I don't count them as been interchangeable due to the muscle lengths, strength/resistance curves and how they build mass in different parts of the muscle.
    (deep myotatic stretch reflex and long Muscle length vs short muscle length and focus on the lockout)

    Ideally id use both. Likely on 2 Seperate days or in different blocks depending. With either a ghr or leg curl variation added in too.

    1)Squat & Rdl & ghr & leg ext
    2)Deadlift & hack squat & 45ext & leg curl
    Been very much something I'd run tbh
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  10. #40
    Registered User coachcalande's Avatar
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    Today…

    Coffee with fake cream of some kind
    Oatmeal, cheddar, eggs and egg whites…

    Squats, pyramid 15-3
    Leg ext 5x 10-12
    Leg curls supersetting with calf raises 5x 12-15

    Rush on Pandora…

    Ez bar curls supersetted with pushdowns *pyramid here 5 sets
    Concentration curls supersetting with more pushdowns 4 sets


    Sitting on the porch listening to Rush and cooling off with large cup of water…
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

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  11. #41
    Unregistered User MyEgoProblem's Avatar
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    there is a leg day in my Closest?
    (rep for reference)

    *Spider bar (12") box squat to a hardset I could benchmark an e1rm....

    *Spider bar DE pause squats (no box)
    12*2 with about 50% of e1rm /1m rest

    *Pendulum squats 5*6-10@9~

    *Seated Band hamstring curls 5x failure /last set myo repped for 5*5


    I really need to dial in the spider bar unrack in an actual rack and not mono. Ended up doing a reverse walk out and getting rid of the plyo box (need a proper box) which worked really well for regular squat but couldn't use the box. So I paused them instead.
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  12. #42
    Rows Could've Saved Jack Camarija's Avatar
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    Sunday, June 13, 2021

    Microcycle 7, Squat Day

    Cossack Squat + Pull Up Warm Up
    6 Reps Per Side - plus 5 fat grip pullups
    6 Reps Per Side - plus 5 fat grip pullups

    Low Bar Back Squat
    135 lbs x 10
    185 lbs x 7
    225 lbs x 4
    245 lbs x 6 - 4 sets (RPE ~7.5)
    185 lbs x 8 - fatigue set beltless

    Glute Bridge
    135 lbs x 10
    205 lbs x 6
    225 lbs x 4
    225 lbs x 10 - 4 sets (RPE ~6)
    170 lbs x 12 - fatigue set

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - 4 sets

    Bench Press
    135 lbs x 10
    185 lbs x 6
    205 lbs x 3
    165 lbs x 10 - 4 sets (RPE ~8)

    HS ISO Row Pronate
    80 lbs x 10 each side
    100 lbs x 6
    110 lbs x 3
    95 lbs x 10 - 4 sets (RPE ~8)

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 2 hours 5 minutes

    This workout left me dead, and I felt almost proud after finishing this workout.

    May 7, 2020 Weight (dry): 14% Body Fat at 172 lbs (no creatine)
    Current Weight (dry): 14% Body Fat at 189.6 lbs (no creatine)

    Estimated Lean Muscle Mass Gained: 15.136 lbs over 57.429 weeks
    Estimated Lean Muscle Mass Gained/Week: 0.26356 lbs per week

    I'm going to continue recomping for the next couple of Micro Cycles until I feel I require the extra calories to power through this experimental Linear Progression. I'll probably begin a lean bulk sometime in July for a few months with this Test Booster and Creatine.
    Last edited by Camarija; 06-13-2021 at 02:57 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  13. #43
    Time is Muscle ECGordyn's Avatar
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    Back to it after pivot week.





    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  14. #44
    Registered User WolfRose7's Avatar
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    Pivot week so a bit boring yesterday.

    High Bar squat 10@6,7,8 1r
    Larsen Bench 10@6,7,8, 1r
    Inverted Rows 10@7,7,7,7,8
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  15. #45
    Unregistered User MyEgoProblem's Avatar
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    Recovery and self care day...
    No iron

    My feet are battered to death from work and hiking.
    Average 30k steps/day and they need some love 😂
    Gotta sort the foot callus' that are forming before they get super bad. Already ripped one lul

    Hitting the massage gun.. It just feels nice. Doesn't really do anything and some Stretching, a little more mobility over time in certain places can't hurt.
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  16. #46
    Registered User jaxqen's Avatar
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    What's with the Larsen bench? Never tried it.
    It just takes the leg drive out of the ecuation?
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by jaxqen View Post
    What's with the Larsen bench? Never tried it.
    It just takes the leg drive out of the ecuation?
    And a little bit of arch.
    Puts more focus on the boobies, triceps and delts.
    And its a self limiting lift (under loaded for fatigue management)
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  18. #48
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by MyEgoProblem View Post
    And a little bit of arch.
    Puts more focus on the boobies, triceps and delts.
    And its a self limiting lift (under loaded for fatigue management)
    ^^
    Also helps proprioception of the back because you have to actively try to keep stable with tight lats.
    2020 maxes
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    Bench 137
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    Registered User I3igAl's Avatar
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    Chin Up 3 2 2 2
    negative Chin Up 8 8 8 8
    Pendlay Rows 8 8 8

    SZ Curl 7 7 7
    Seated Hammer Curl 15 15 18

    Leg Raise 50 total
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    Torso blasting day!


    Black coffee
    8 egg western omelette
    Banana

    Got all this done in about 45 min….

    Ac/DC on Pandora….

    Bench press five set pyramid 8-7-5-3-1
    Narrow grip pulldowns 4 sets 6-8 reps

    Incline bench press 5 sets 5-7 reps
    Wide grip lat pulldowns 4 sets 6-10 reps

    Shoulder press behind the neck 4 sets 6-8 reps
    Seated rows 4 sets 5-8 reps

    Side laterals 4 sets 8-12 reps
    Upright Rows 4 sets pyramid style 12-10-8-6
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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  21. #51
    Crawling back under rock OldFartTom's Avatar
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    Rest!
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    At home pull workout with my lonely 30 lbs dumbbell, will add more as time goes on since prices aren’t stupidly inflated for the most part anymore. Didn’t bother to count reps, but it was a lot per exercise and now I’m surprisingly pumped up.

    -RDLs (held onto the bells on each side) 3 sets
    -1 arm deadlifts 1 set
    -Leg curls (DB between feet) 1 set
    -1 arm rows 3 sets
    -Pullovers 2 sets
    -Band pull apart row 2 sets
    Age: 28
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  23. #53
    Registered User jaxqen's Avatar
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    Tired, caffeine deprivation, an upper workout

    barbell bench press - 4, 3, 3
    dumbell bench press - 11, 10, 8

    t=bar row - 10, 10, 8
    close grip pulldown - 6, 6, 6
    wide grip pulldown - 6, 6, 6

    face pull - 12, 12, 12
    cable lateral raise - 12, 11, 11
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  24. #54
    Time is Muscle ECGordyn's Avatar
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    Got a landmine attachment




    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  25. #55
    Registered User BeginnerGainz's Avatar
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    Originally Posted by ECGordyn View Post
    Got a landmine attachment




    A landmine attachment has to be the absolute best $$$ spent when it comes to home gyms IMO

    That or a fukk load of DBs
    Age: 28
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  26. #56
    Rows Could've Saved Jack Camarija's Avatar
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    @ECGordyn
    LADNMINE POWAAAAHHHH!!!
    My favorite landmine exercise:


    With only ~10 kilos and a couple months practice, managed to easily toss a heavier dude (+25 kilos on me) who tried grappling with me. Also makes my abs pop.




    Wednesday, June 16, 2021

    Microcycle 7, Front Squat Day

    Cossack Squat + Pull Up Warm Up
    6 Reps Per Side - plus 5 wide grip pronate pullups
    6 Reps Per Side - plus 5 wide grip pronate pullups

    Front Squat
    90 lbs x 10
    145 lbs x 7
    185 lbs x 4
    185 lbs x 6 - 4 sets, with a belt made it feel very easy
    135 lbs x 8 - fatigue set

    Romanian Deadlift
    135 lbs x 10
    185 lbs x 7
    225 lbs x 5
    235 lbs x 8 - 4 sets, took a recording to make sure my depth was good

    185 lbs x 9 - fatigue set

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - 4 sets

    Seated Overhead Press
    55 lbs x 10
    95 lbs x 5
    115 lbs x 3
    90 lbs x 10 - 4 sets

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10
    140 lbs x 5
    160 lbs x 3
    140 lbs x 10 - 4 sets

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 9 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 8 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~2 hours 10 minutes
    Gym was busy, couldn't find plates, so it took a bit longer.

    Devoured a family of 3 platter after this workout: chopped sirloin steak, soft corn tacos, avocado, guacamole sauce, rice, beans




    I'm estimating that I'll finish this program around mid / end July, at which point I'm going to switch over to pure physique training on a lean bulk.

    I've been researching Renaissance Periodization training recommendations and I'm heavily considering trying out something like this for 16 weeks:


    The rep ranges are going to be by whatever feels pumpalicious for me. The name of the game is DAS PUMP! So anywhere in the 6-30 rep range depending on the lift and muscle group.
    The intensity is going to be mostly in the 1-4 RIR range.
    The weight progression is probably going to be minimal, as volume is mostly going to the main driver of the program here.
    ANNND unlike my current training, I expect most of the non main lifts are going to have significantly shorter rest times, might even turn to MYO reps to keep the total session times down to ~2 hours.

    There's a very good possibility this training destroys me, but if I manage to survive I'll let you know how it worked out.
    Last edited by Camarija; 06-17-2021 at 06:13 PM.
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  27. #57
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Camarija View Post
    @ECGordyn
    LADNMINE POWAAAAHHHH!!!
    My favorite landmine exercise:


    With only ~10 kilos and a couple months practice, managed to easily toss a heavier dude (+25 kilos on me) who tried grappling with me. Also makes my abs pop.
    Those look great, thanks. I've been thinking about how to do more rotational movements. Kettlebell stuff is good but I have to go really light, and I need more space than I currently have. I really enjoy powerlifting but it feels "stiff" sometimes just moving in two planes. I'll give these a swing sometime.

    Get it?? Swing??

    Edit: Why jump the feet to change the stance? Doesn't that take away some of the load from the core, or is to make the core and hips more explosive? I think I might prefer a static stance to make the core work harder in rotation.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  28. #58
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by ECGordyn View Post
    Those look great, thanks. I've been thinking about how to do more rotational movements. Kettlebell stuff is good but I have to go really light, and I need more space than I currently have. I really enjoy powerlifting but it feels "stiff" sometimes just moving in two planes. I'll give these a swing sometime.

    Get it?? Swing??

    Edit: Why jump the feet to change the stance? Doesn't that take away some of the load from the core, or is to make the core and hips more explosive? I think I might prefer a static stance to make the core work harder in rotation.

    BAHAHAHA, the puns :-D

    I can't find where he explained his reasoning, but I DO remembering either reading or hearing Contreras address this aspect of the lift. If I recall correctly, it had something to do with not wanting to twist the spine during the movement. In the description itself he doesn't mention that part:
    The key is to move your feet so you can rotate around the bar and use as much explosiveness as possible.
    In practice I've found the explosive nature of the lift to have a strong impact on my core in general. My internal obliques and lumber erectors get a good workout from it without needing a lot of weight.

    *edit*
    Actually, my AVI was from years ago after just finishing up some sets of explosive landmine rotations. Really brings out the christmas tree shape on the back.




    ALSO, completely unrelated:

    Is it possible/recommended to do unilateral MYO rep work? How would it work best? Switching between the two sides through the MYO reps? Or just blow through one side first in it's entirety of MYO reps, rest, and then the other side entirely?

    I was thinking of running One Arm Facepulls, Bulgarian Split Squats, and Kneeling Leg Curls as MYO reps for reference.
    Last edited by Camarija; 06-16-2021 at 10:13 PM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  29. #59
    Registered User coachcalande's Avatar
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    Another session in the books.

    Didn’t get much sleep so lifted early before the lack of sleep shows…

    Squats 5x 5-12
    Leg Ext 5 x 10-12
    Leg Curls 4x 8-12
    Calf raises using smith machine 5x 10-20

    Ez bar curls 4x 6-8
    Concentration curls 4x 6-12
    Triceps pushdowns 8x 6-15
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  30. #60
    Registered User TAWS6's Avatar
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    Trying to bring up the arms for a few more weeks then rotating muscle groups.

    Upper
    Close grip bench 5x5
    Tri pushdowns 3x12
    Barbell curl 5x5
    Hammer curl 3x12
    Chest fly 2x8
    Row 2x6
    Lateral raise 1x10
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