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  • 2/3/21
    4x Week
    Back and biceps

    Hammer Strength div. row single arm: 180 14,10
    V grip pull downs: 220 10,9
    Smith machine rows: 235 11,10
    Wide grip smith machine rack deads: 365 9,7
    Rack pull ups: 35 12,9
    straight arm cable push downs: 90 10,8
    EZ bar rev. Cable curls : 125 12,9
    Incline hammer curls: 30s 10,8
    Incline rev. Flys: 30s 12,10,9
    Incline swings: 30s 11
    Last edited by LG1; 02-07-2021, 01:07 PM.
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 2/4/21
      4X Week
      Chest/shoulders/triceps

      Strive chest press: 335 14,10
      Incline DB press: 90s 9,8
      CGBP: 245 10,7
      Smith Machine kneeling single arm press: 105 12,9
      Strive machine shoulder press: 170 12,11 / Rev. 125x10
      Seated DB laterals: 20s 13,10
      Standing DB partial laterals: 20s 11
      EZ bar reverse tricep pushdowns: 110 15,12
      Strive dip machine: 220x20, 230x15
      Rolling tricep extensions: 85 12,10
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 2/6/21
        4x week
        Lower

        Standing single leg curls: 70x18, 90 10,9
        Rev. Hack Squat: 315 10,9,8
        Smith machine split squat: 95 12,13
        45* leg press WM: 225x30
        Cable RDL: 325x20
        Pull-throughs: 260x20
        Smith machine calve raises: 185 14,12
        Nautilus machine crunches: 225 10,11,9
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 2/7/21
          4x Week
          Back and biceps

          Rev. Pec Deck: 150 16,12,8
          pull downs: 175 12,11
          Chest supported DB rows: 90s 12,10
          Machine assisted pull ups: 90 9,7
          Seated single arm cable rows: 90 12,10
          Rope straight arm push downs: 90 17,13
          Pinwheel curls : 45s 10,7
          Rev. grip single arm cable curls: 50 15,12,10
          ***DC 45* rear delt pull downs: 130x15
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 2/9/21
            4X Week
            Chest/shoulders/triceps

            Cable chest press: 200x20, 215x12
            HS incline press: 280 14,12
            Fly press: 60s 14,12,10
            single arm OH cable press: 100 15,12
            HS shoulder press: 210 13,10 / Rev. 170 15,20
            DB upright rows: 55s 12,12,10 / DB high pulls: 40s 12,10
            Cable single arm bottom-up tricep cable ext: 80 12,9
            Dead stop ez bar laying skull crushers: 40ps 15,12,9
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 2/10/21
              4x Week
              Back and biceps

              Strive seated row: 270 12,8
              Nautilus single arm pull downs: 140 10,9
              Chest supported T-rows: 135 11,9
              Rack pull ups: 35 12,10
              EZ bar pullovers:
              Smith machine shrugs: 315 12,10,8 / unilateral: 135 15,11
              Cable hammer curls : 60 12,10
              EZ bar rev. curls: 75 12,9
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 2/11/21
                4x week
                Lower

                Bad Girl Machine: 170 12,10,8
                Sitting Calves: 95 10,9,8 WM: 50x20
                Sitting leg curls: 170 8,7
                Leg extensions: 200 12,11,10
                Smith machine Squat: 245 9,8,7
                HS RDL: 330 10,9
                Back extension: 70 12,10
                Nautilus crunch machine: 225 12,11,10
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 2/14/21
                  4x Week
                  Back and biceps

                  Hammer Strength div. row single arm: 190 11,9
                  V grip pull downs: 220 12,10
                  Smith machine rows: 245 8,6
                  Wide grip smith machine rack deads: 375 6,5
                  Rack pull ups: 35 8,6
                  straight arm cable push downs: 90 13,14,10
                  EZ bar rev. Cable curls : 125 16,11,9
                  Strive preacher curl: 70x14 / DB preacher pinwheel curls: 30s
                  Incline rev. Flys: 30s 16,13,10
                  Incline swings: 30s 12
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 2/13/21
                    4X Week
                    Chest/shoulders/triceps

                    Nautilus chest press: 265 10,8
                    Incline Smith Machine press: 235 8,6
                    Pec Deck: 170 13,11 - OH grip
                    Smith machine BTN press: 185 11,7
                    Cable upright rows: 215 15,12,9
                    Cable rear laterals: 45 15,11,10
                    Rope pushdowns: 110 13,16,17
                    Rope over head ext: 105
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 2/16/21
                      4x week
                      Lower

                      Good Girl Machine: 180 15,7 / 95x20
                      Calves Press: 200 11,9,9
                      Laying leg curls: 115 11,9,7
                      V-Squat: 315 12,9,8
                      Machine Leg Press: 380x20, 390x15
                      Smith machine RDL: 345 10,8
                      Rev. Hypers / Abs decline crunches: 50 12,10,14
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 2/17/21
                        4X Week
                        Chest/shoulders/triceps

                        Strive chest press: 340 11,9
                        Incline DB press: 90s 10,9
                        CGBP: 245x6, 205x10
                        Smith Machine kneeling single arm press: 105 12,10
                        Strive machine shoulder press: 180 15,11 / Rev. 125 12,10
                        Seated DB laterals: 30s 15,10
                        Standing DB partial laterals: 30s 15
                        EZ bar reverse tricep pushdowns: 115 12,10
                        Strive dip machine: 230x20, 240 15,10
                        Rolling tricep extensions: 85 15,10
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 2/18/21
                          4x Week
                          Back and biceps

                          Rev. Pec Deck: 150 18,13,10
                          BTN pull downs: 180 14,9
                          Chest supported DB rows: 90s 8,9
                          Machine assisted pull ups: 90 10,8
                          Seated single arm cable rows: 95 12,10
                          Rope straight arm push downs: 95 15,12,10
                          Pinwheel curls : 45s 12,9
                          Rev. grip single arm cable curls: 60 9,8,6
                          ***DC 45* rear delt pulldowns: 130x16
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 2/20/21
                            4x week
                            Lower

                            Standing single leg curls: 90 12,10,8
                            Rev. V-Squat: 315 12,11,10
                            Smith machine split squat: 95 15,12,11
                            45* leg press WM: 275x30
                            Cable RDL: 340x18
                            Pull-throughs: 275x15
                            Smith machine calve raises: 185 17,13,12
                            Nautilus machine crunches: 225
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 2/21/21
                              4X Week
                              Chest/shoulders/triceps

                              Cable chest press: 215x20, 230x16
                              HS incline press: 290 12,10
                              Fly press: 60s 18,15,12
                              single arm OH cable press: 105 12,14
                              HS shoulder press: 210 14,10 / Rev. 180 14,12
                              DB upright rows: 55s 17,13,10 / DB high pulls: 40s 12,11
                              Cable single arm bottom-up tricep cable ext: 80 12,10
                              Dead stop ez bar laying skull crushers: 45s 12,9
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 2/23/21
                                4x Week
                                Back and biceps

                                Strive seated row: 270 13,9,6
                                Nautilus single arm pull downs: 140 11,10,7
                                Chest supported T-rows: 135 11,9
                                Rack pull ups: 35 11,7
                                Head supported reverse db flye: 25s 16,14
                                Smith machine shrugs: 325 10,9,8 / unilateral: 145 12,10
                                Cable hammer curls : 60 15,10
                                EZ bar rev. curls: 75 13,10
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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