LEGS Leg ext single leg 3x 12-15 like c bum Adductor ( wa..
Added 2022-05-17 16:29:01 +0000 UTCLEGS Leg ext single leg 3x 12-15 like c bum Adductor ( warmup ) Hack squat: Leg press: Smith close grip squat/lunge Hip thrust: Leg ext/leg curl Standing calves: Stairs cardio. CHEST Cable seated fly high,mid, low Db bench: Incline smith: Machine bench/ incline push-up: Machine fly (after failure make it a decline)/ Dips Decline bench/ decline fly 3x20 each Rope ext 21s but 20,20,20 Overhead ez ext triple dropset 12,15,20 ABS BACK Banded straight arm pushdown/ pull ups Deadlifts Double d handle pulldown DB pullover/ seated machine row (Arnold style stretch) Single arm incline row: Behind neck pulldown/single arm cable pulldown/straight arm pulldown Seated rear machine 20 bottom portion 20 full: Barbell curl 3x dropset 12,15,20 ABS ACTIVE REST DAY: (Thursday) CALVES AND CARDIO SHOULDERS: Machine lateral raise 12,15,20 on last set DB (hammer) press: (rest pause) Seated lateral raise ( dropset ) Rear bent over fly Arnold rotate/cable rear fly ( dropset) Cable rope front raise: Barbell shrug: ARMS Rope 21s first set 20,20,20 then 10,10,10 Rope curl same ^ Single arm preacher (on last set go back to first arm and keep going ) / DB skull flat Ez barbell curl/ over head ez ext dropset Cable rope single curl/ cable rope single arm ext (Ryan style) Weighted dips/ strict DB curl Ryan tricep push-up- skull of bench burn out:
