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Back
Close grip pulldowns 4 x 10 Wide grip pulldowns 4 x 12 Bent over rows 4 x 10 Dumbell rows 4 x 10 |
damn CC! keeping it simple and killing it as always. love reading your log brother
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Thanks brotha.
Shoulders and Triceps DB clean and press 4 x 10 Lat raises 4 x 10 DB shoulder press 4 x 10 Superset with DB shrugs 4 x15 Over head EZ bar extensions 4 x 10 Wide grip pushdowns 4 x 10 Reverse EZ bar curls 4 x 10 |
Chest and Biceps
Guillotine bench press 3 x 6 - 8 Incline bench press 2 x 6 - 8 Flyes 2 x 8 - 10 EZ bar curls 3 x 6 - 10 DB curls 2 x 6 - 10 |
Quads
The following was done as one giant set. Leg extension x 15 Sumo squat x 12 Leg extension x 15 Walking lunges x 30 Repeat 5 times Hams Leg curls 4 x 15 |
Back
Wide grip pulldowns 4 x 7 V-bar pulldowns 4 x 6 DB rows 4 x 8 Barbell rows 4 x 6 Job done! |
Shoulders and Triceps
Press behind neck 3 x 7 Upright rows 2 x 8 Lat raises 2 x 12 Nautilus triceps extension 3 x 8 Rope pushdowns 2 x 8 |
Chest and Biceps
Machine guillotine press 3 x 6 Incline bench press 2 x 8 Dips 2 x 10 EZ bar cable curls 3 x 10, 8 and 6 Nautilus curls 2 x 8 and 6 |
Quads
The following was done as one giant set. Leg extension x 12 Sumo squat x 12 Leg extension x 12 Walking lunges x 30 Repeat 5 times Hams Leg curls 4 x 12, 10 8 and 6 Job done! |
Back and Traps
Back Barbell Rows - 4 x 5 Dumbbell Rows - 3 x 12 Wide Grip Lat Pull Down - 3 x 12 Close Grip Pulldown - 1 x 40 Traps Power Barbell Shrugs - 3 x 5 Dumbbell Shrugs - 2 x 12 Barbell Shrugs - 1 x 40 |
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