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  • 5/30/21
    4x week
    Lower

    Good Girl Machine: 190 11,7 150 12,9
    Calves Press: 230 13,9 190 2x12
    Laying leg curls: 120x9 100 12,9
    V-Squat: 365x7, 315x11, 275x15
    Machine Leg Press: 420 13,10
    Smith machine RDL: 365x10, 375x7
    Rev. Hypers + 12.5
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 6/1/21
      4x Week
      Back and biceps

      Strive seated row: 290x11, 250 12,10
      Nautilus single arm pull downs: 150x10, 125 13,10
      Chest supported T-rows: 145x10, 100 13,9
      Rack pull ups: 45 3x4
      Head supported reverse db flye: 35s 3x10
      Smith machine shrugs: 355x9, 315x12 / unilateral: 165x10
      Cable facing away 1-arm hammer curls : 65x13, 50 10,12
      EZ bar rev. curls: 75x14, 65 10,8
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 6/2/21
        4X Week
        Chest/shoulders/triceps

        Nautilus chest press: 265 skip
        Low Incline Smith Machine press: 245 skip
        Pec Deck: 190 12,9 150 12,9
        Nautilus OH press: 185x16, 200x12, 215x11, 230x9
        Cable upright rows: 245 skip
        Cable laterals: 15x30, 20x20
        Rope pushdowns: 130x8, 120 14,10
        Rope over head ext: 110x8, 100 12,10
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 6/3/21
          4x week
          Lower

          Standing single leg curls: 110x9, 100 10,8
          Rev. V-Squat: 385x9, 315 14,10
          Smith machine split squat: 135 12,11,10
          45* leg press WM: 405x20
          Cable RDL: 360 skip
          Pull-throughs: 305 skip
          Smith machine calve raises: 235x10, 245x9, 225x12
          Nautilus machine crunches: 250 skip
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 6/5/21
            4x Week
            Back and biceps

            Hammer Strength div. row single arm: 205x12, 215x8, 190x10
            V grip pull downs: 240x12, 250x6, 210x10
            Smith machine rows: 245 10,6 225x10
            Wide grip smith machine rack heads: 405x9, 335x12
            straight arm cable push downs: 100 12,9 80x13
            EZ bar rev. Cable curls : 145 11,7 115x10
            Strive preacher curl: 100 10,7 80x10
            Incline rev. Flys: 45s 15,12,10
            Incline swings: 50s 15,12,10
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 6/6/21
              4X Week
              Chest/shoulders/triceps

              Strive chest press: 360 skip
              Incline DB press: 95s skip
              *CGBP: 235 skip
              Low cable fly: 10.5 15,16 12x14, 13.5x12
              *Smith Machine kneeling single arm press: 95x12, 105x9, 85x14
              Strive machine shoulder press: 195x12, 200x8 / Rev. 135x11, 105x13
              Seated DB laterals: 35s skip
              Standing DB partial laterals: 35s skip
              EZ bar reverse tricep pushdowns: 130 12,10 100x15
              Rolling tricep extensions: 95x16, 105x8
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 6/8/21
                4x week
                Lower

                Bad Girl Machine: 185 11,9 155x12
                Sitting Calves: 110 11,8 100x10
                Sitting leg curls: 170 12,8 140x13
                Leg extensions: 215 13,11,9
                Smith machine Squat: 275 7,8 225x12
                HS RDL: 370x10, 330x12
                Back extension: 105 2x10
                Abs: weighted leg raises & knee raises
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 6/9/21
                  4X Week
                  Chest/shoulders/triceps

                  High cable flys:
                  HS incline press: 300 skip
                  Fly press: 80s skip
                  single arm OH cable press: 120 14,10 100x15
                  HS shoulder press: 240x10, 200x12 / Rev. 220x11, 190x15
                  DB upright rows: 65s skip / DB high pulls: 40s skip
                  Cable single arm bottom-up tricep cable ext: 80 15,9 70x11
                  Dead stop skullz: 50s per side 10, 35s per side 15,10
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 6/10/21
                    4x Week
                    Back and biceps

                    Rev. Pec Deck: 180 10,8 150 12
                    BTN pull downs: 210 10,8 190x10
                    Chest supported DB rows: 100s 12, 9 90s 12
                    Machine assisted pull ups: 80 10,8 110x12
                    Seated single arm cable rows: 110x8, 100x9, 90x10
                    Rope straight arm push downs: 70x20
                    Rope cable curls : 90x20, 100x12
                    Rev. grip single arm cable curls: skip
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment


                    • 6/12/21
                      4X Week
                      Chest/shoulders/triceps

                      Nautilus chest press: 265 skip
                      Low Incline Smith Machine press: 245 skip
                      Pec Deck: 190 13,10,8 150x13
                      Nautilus OH press: 230 12,9 200x12
                      Cable upright rows: 245 skip
                      Cable laterals: 15x30, 20 20,20
                      Rope pushdowns: 90 25,17,13
                      Rope over head ext: 110 10,8 100x11
                      Rear cable fly: 10x30, 15 25,20
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 6/13/21
                        4x week
                        Lower

                        Good Girl Machine: 190 12,8 170x8, 150x12
                        Calves Press: 230 15,11,10 210 13,12
                        Laying leg curls: 120 11,7 110x9, 100x10
                        V-Squat: 365 9,7 315 12,10
                        Machine Leg Press: 420 15,12
                        Smith machine RDL: 375 8,6
                        Rev. Hypers + 15
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment


                        • 6/15/21
                          4x Week
                          Back and biceps

                          Strive seated row: 290 12,9 250x15
                          Nautilus single arm pull downs: 150 12,9 125x12
                          Chest supported T-rows: 145x10, 115x10, 100x15
                          Rack pull ups: 45 skip
                          Head supported reverse db flye: 35s 3x12
                          Smith machine shrugs: 355 11,8 / unilateral: 165x12
                          Cable EZ bar curls : 80 15,12
                          EZ bar rev. curls: 75 15,9 65x19
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 6/16/21
                            4X Week
                            Chest/shoulders/triceps


                            Low cable fly:
                            Strive machine shoulder press:
                            EZ bar reverse tricep pushdowns:
                            Rolling tricep extensions:
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment

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