Pause Squat
215x8
215x8
215x8
215x8
215x20
15 minutes cardio
3 Likes
Dips
20
20
20
20
20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
3 Likes
Pull-Ups (Full Reset)
10
10
10
10
20
6 sets of bicep curls, 15 minutes cardio
3 Likes
30 minutes cardio
3 Likes
Pause Squat
225x8
205x8
185x8
155x8
135x20
15 minutes cardio
3 Likes
45 minutes cardio
3 Likes
Dips
20
20
I really didn’t like how my pecs were feeling for these sets so I focused on overhead presses today.
Overhead Press
125x8
125x8
125x8
125x8
125x10
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
3 Likes
Pull-Ups (Full Reset)
10
10
10
10
10
Barbell Row
205x8
195x8
185x8
175x8
175x20
Barbell Shrug
245x8
245x8
245x20
6 sets of bicep curls, 15 minutes cardio
3 Likes
1 hour cardio
3 Likes
Squat
245x8
185x8
185x8
185x8
185x20
Romanian Deadlift
185x8
185x8
185x20
5 sets of decline crunches, 15 minutes cardio
3 Likes
1 hour cardio
3 Likes
Dips
51
40
37
28
38
Overhead Press
130x8
130x8
130x10
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
3 Likes
Pull-Ups (Full Reset)
10
10
10
10
10
6 sets of bicep curls, 15 minutes cardio
3 Likes
45 minutes cardio
3 Likes
Pause Squat
235x8
235x8
205x8
185x8
185x20
20 minutes cardio
3 Likes
12/19:
45 minutes cardio
12/20:
Dips
20
20
20
20
20
Close Grip Bench
195x8
185x8
165x8
155x8
155x12
Overhead Press
135x8
125x8
115x20
6 sets of lying triceps extensions, 5 sets of dumbbell upright external rotations, 15 minutes cardio
3 Likes
45 minutes cardio
3 Likes
Pull-Ups (Full Reset)
10
10
10
10
10
6 sets of bicep curls, 15 minutes cardio
3 Likes
45 minutes cardio
3 Likes
Squat
250x8
245x8
240x8
235x8
230x20
Romanian Deadlift
190x8
190x8
190x20
5 sets of decline crunches, 15 minutes cardio
3 Likes