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  • 7/20/22
    3X Week
    Back and biceps

    Hammer Strength div. row single arm: 260x8, 235x10
    V grip pull downs: 275x9, 210x14
    Smith machine rows: 285x8, 255x12
    Cable pin wheel curls : 50 15,12,10
    Strive 1-arm preacher curl: 40 14,11,8
    Incline db rev. Flys: 70s 7, 50s 10, 35s 15
    Strive chest press: 365x7, 275x15, 190x22
    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

    - Success is the best revenge

    Comment


    • 7/24/22
      3X Week
      Chest/shoulders/triceps

      Low Incline Smith Machine press: 245x8, 225x9
      Pec Deck: cable fly WM: 110x25
      Cable rear laterals: 35 12,12,10
      1-arm Rope pushdowns: 90 15,13,11
      1-arm Rope over head ext: 6516,10,9
      Nautilus Shoulder press: 280x10, 215x14
      cable rear delts: 45 16,14,12
      Strive seated row: 330x10, 250x15, 190x20
      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

      - Success is the best revenge

      Comment


      • 7/25/22
        3X week
        Lower - Hams

        Good girl machine: 230x7, 175x13, 150x15
        Sitting Calves: 125x10, 100x12, 75x15, 50x20
        Sitting leg curls: 185x9, 140x17, 110x21 plus partials
        HS shrug rig RDL: 380x12, 410x6
        Back extension: 175 3x6
        single leg press: 165 4x10
        abs
        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

        - Success is the best revenge

        Comment


        • 7/27/22
          3X Week
          Back and biceps

          Nautilus pull downs: 300x10, 245x15
          Chest supported T-rows: 160x9, 125x12, 90x15
          Head supported reverse db flye: 60s 8, 45s 12, 30s 20
          Smith Rack Dead’s / Smith machine shrugs: 405x10, 325x15
          1-arm facing away cable curls : 60x12, 45x17, 30x20
          db curls: 40s 12,9,6
          Nautilus chest press: 255x9, 195x15, 155x20
          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

          - Success is the best revenge

          Comment


          • 7/29/22
            3X Week
            Chest/shoulders/triceps

            single arm OH cable press: 110x6, 90x10
            HS shoulder press: 260x8, 200x13 / Rev. 260x8, 200x16
            Cable single arm bottom-up tricep cable ext: 65x8, 50x12, 40x14
            Single arm reverse grip tricep pushdowns: 80x14, 70x17, 60x20
            DB incline press: 85s 10, 70s 15
            Incline db Fly press: 70s 9, 55s 15
            HS seated rows: 370x12, 280x18
            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

            - Success is the best revenge

            Comment


            • 7/31/22
              3X week
              Lower-Quads

              Good Girl Machine: 230x8, 175x14, 150x17
              Calves Press: 270x13, 220x15, 180x20, 140x25
              V-Squat: 385x7, 295x12, 225x15
              Machine Leg Press: 440x8, 340x16, 250x25
              laying single leg curls: 45x16, 40x17, 35x20, 30x22
              Abs: nautilus crunch 200 3 sets
              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

              - Success is the best revenge

              Comment


              • 7/3/22
                3X Week
                Back and biceps

                Bent over cable rev fly: 15x18, 17.5x15, 20x10
                Chest supported DB rows: 120s 12,10
                Machine assisted pull ups: 50 10,7
                Hi straight 1- arm pull downs: 45 16,13,11
                1-arm Rope cable curls : 60x12, 50x12, 40x12
                1-arm reverse cable curls: 60x15, 50x15, 40x15
                HS incline press: 280x9, 230x13, 180x16
                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                - Success is the best revenge

                Comment


                • 8/6/22
                  3X Week
                  Chest/shoulders/triceps

                  Nautilus cable fly: 140x20, 110x20, 80x25
                  Strive machine shoulder press: 215x8, 170x15 / Rev. 150x8, 115x17
                  Long bar tricep pushdowns: 130x12, 100x15, 80x20
                  Smith skull crusher: 145x14, 115x17
                  CGBP: 245x9, 205x15
                  DB laterals: 35s 14, 30s 16, 25s 20
                  Hammer grip pull downs: 250x9, 190x13
                  WG cable rows: 240x10, 170x15
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

                  Comment


                  • 8/7/22
                    3X week
                    Lower- Hams

                    Good Girl Machine: 230x10, 180x14, 155x16
                    Smith Machine Standing Calves: 275x11, 235x12, 195x15, 150x22
                    Laying leg curls: 125x9, 105x12, 85x17, 70x20
                    V-GM: 655 3x12
                    leg press: 340 4x10
                    Single leg Rev. Hypers 3x20
                    SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                    - Success is the best revenge

                    Comment



                    • 8/10/22
                      3X Week
                      Back and biceps

                      Hammer Strength div. row single arm: 260x10, 235x10
                      V grip pull downs: 275x8, 210x13
                      Smith machine rows: 285x9, 255x12
                      Cable pin wheel curls : 50 15,13,11
                      Strive 1-arm preacher curl: 40 15,13,10
                      Incline db rev. Flys: 70s 8, 50s 11, 35s 18
                      Strive chest press: 365x9, 280x16, 200x20
                      SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                      - Success is the best revenge

                      Comment


                      • 8/11/22
                        Triceps & abs

                        1-arm Rope pushdowns: 90 16,14,12,10
                        1-arm Rope over head ext: 65x10, 55x13, 45x16, 35x20
                        Cable crunches: 175 3x20
                        SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                        - Success is the best revenge

                        Comment



                        • 8/13/22
                          3X Week
                          Chest/shoulders/triceps

                          Low Incline Smith Machine press: 245x9, 225x10
                          Incline DB fly press: 70s 12, 55s 16
                          Cable rear laterals: 35 15,12,10
                          Nautilus Shoulder press: 280x10, 215x15
                          cable rear delts: 45 17,13,13
                          Strive seated row: 330x11, 250x16, 200x20
                          SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                          - Success is the best revenge

                          Comment


                          • 8/14/22
                            3X week
                            Lower-Quads

                            Good Girl Machine: 230x9, 180x15, 155x18
                            Sitting Calves Press: 125x10, 100x13, 75x15, 50x25
                            Reverse V-Squat: 415x7, 315x12, 225x20
                            45* Leg Press: 475x18, 405x20, 365x25
                            laying single leg press: 50x12, 45x16, 40x17, 35x20
                            SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                            - Success is the best revenge

                            Comment


                            • 8/15/22
                              Back and biceps


                              1-arm facing away cable curls : 60x12, 45x17, 30x20
                              db curls: 40s 12,9,6
                              Back Extensions: 25 2x12
                              SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                              - Success is the best revenge

                              Comment


                              • 8/17/22
                                Back and biceps

                                Nautilus pull downs: 300x12, 310x8
                                Chest supported T-rows: 160x10, 125x13, 90x16
                                Head supported reverse db flye: 60s 9, 45s 13, 35s 17
                                Smith Rack Dead’s / Smith machine shrugs:
                                Nautilus chest press: 255x9, 200x14, 155x22

                                Cable single arm bottom-up tricep cable ext: 65x11, 50x14, 40x17
                                Single arm reverse grip tricep pushdowns: 80x15, 70x18, 60x20
                                Last edited by LG1; Today, 09:16 AM.
                                SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                                - Success is the best revenge

                                Comment

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