Recent content by Enatan

Monday- 30/06/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb LATERAL RAISE -...

Sunday - 29/06/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x25, 20, 15, 10 - W: 281 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 168 lb STRAIGHT BAR TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 181 lb BARBELL PREACHER CURL - 4x25, 20, 15, 10 - W: 171 lb INCLINE...

Friday - 27/06/2025 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 367 lb HACK SQUAT - 4x25, 20, 15 - W: 427 lb LEG PRESS - 4x25, 20, 15 - W: 589 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 144 lb LYING LEG CURL - 4x25, 20, 15 - W: 221 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 301 lb...

Wednesday - 25/06/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb SINGLE ARM LAT PULL DOWN - 4x25...

Monday- 23/06/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb LATERAL RAISE -...

Sunday - 22/06/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x25, 20, 15, 10 - W: 281 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 168 lb STRAIGHT BAR TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 181 lb BARBELL PREACHER CURL - 4x25, 20, 15, 10 - W: 171 lb INCLINE...

Friday - 20/06/2025 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 367 lb HACK SQUAT - 4x25, 20, 15 - W: 427 lb LEG PRESS - 4x25, 20, 15 - W: 589 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 144 lb LYING LEG CURL - 4x25, 20, 15 - W: 221 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 301 lb...

Wednesday - 18/06/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb SINGLE ARM LAT PULL DOWN - 4x25...

Monday- 16/06/2024 - WORKOUT 1 - CHEST & SHOULDERS INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 266 lb DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 164 lb CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 220 lb TRICEP DIP - 4x20, 15, 10, 8 SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 143 lb LATERAL RAISE -...

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Sunday - 15/06/2025 - WORKOUT 4 - ARMS CLOSE GRIP BENCH PRESS - 4x25, 20, 15, 10 - W: 281 lb ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 168 lb STRAIGHT BAR TRICEP EXTENSION - 4x25, 20, 15, 10 - W: 181 lb BARBELL PREACHER CURL - 4x25, 20, 15, 10 - W: 171 lb INCLINE...

Friday - 13/06/2025 - WORKOUT 3 - LEGS BARBELL SQUAT - 4x25, 20, 15 - W: 367 lb HACK SQUAT - 4x25, 20, 15 - W: 427 lb LEG PRESS - 4x25, 20, 15 - W: 589 lb DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 144 lb LYING LEG CURL - 4x25, 20, 15 - W: 221 lb SEATED CALF RAISE - 4x25, 20, 15 - W: 301 lb...

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Wednesday - 11/06/2024 - WORKOUT 2 - BACK DEADLIFT - 4x20, 15, 12, 10 - W: 409 lb ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 65 lb LAT PULL DOWN - 4x25, 20, 15, 12 - W: 245 lb T-BAR ROW - 4x25, 20, 15, 12 - W: 283 lb SEATED ROW - 4x25, 20, 15, 12 - W: 254 lb SINGLE ARM LAT PULL DOWN - 4x25...