Recent content by Enatan

DAY 2 – LEGS + CORE Barbell Back Squat 4 x 10 235lbs Romanian Deadlift (Barbell) 3 x 14 185lbs Leg Press (45° Sled) 3 x 17 500lbs Seated Leg Curl Machine 3 x 20 100lbs Standing Calf Raise (Machine) 3 x 24 130lbs Cable Rope Crunch 3 x 24 50lbs Breakfast: - Oatmeal (1 cup cooked oats) - 1 scoop...

DAY 1 – PUSH (Chest, Shoulders, Triceps) Barbell Bench Press 4 x 8 185lbs Seated Dumbbell Shoulder Press 3 x 10 55lb Cable Chest Fly (Mid-Pec Height) 3 x 15 30lbs per side Machine Lateral Raise 3 x 18 85lbs (stacked) Rope Triceps Pushdown 3 x 18 60lbs Overhead Dumbbell Triceps Extension...

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DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups (Using Dip Belt) 4 x 8 Bodyweight + 15lbs Barbell Bent-Over Row 3 x 10 165lbs Cable Seated Row (Wide Neutral Grip) 3 x 14 120lbs Rear Delt Fly (Machine) 3 x 17 80lbs Dumbbell Curl 3 x 14 30lb(each) dumbbells Cable Rope Hammer Curl 3 x 17...

DAY 2 – LEGS + CORE Barbell Back Squat 4 x 10 235lbs Romanian Deadlift (Barbell) 3 x 14 185lbs Leg Press (45° Sled) 3 x 17 500lbs Seated Leg Curl Machine 3 x 20 100lbs Standing Calf Raise (Machine) 3 x 24 130lbs Cable Rope Crunch 3 x 24 50lbs Breakfast: - Oatmeal (1 cup cooked oats) - 1 scoop...

Bet it was worth the wait?

DAY 1 – PUSH (Chest, Shoulders, Triceps) Barbell Bench Press 4 x 8 185lbs Seated Dumbbell Shoulder Press 3 x 10 55lb Cable Chest Fly (Mid-Pec Height) 3 x 15 30lbs per side Machine Lateral Raise 3 x 18 85lbs (stacked) Rope Triceps Pushdown 3 x 18 60lbs Overhead Dumbbell Triceps Extension...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups (Using Dip Belt) 4 x 8 Bodyweight + 15lbs Barbell Bent-Over Row 3 x 10 165lbs Cable Seated Row (Wide Neutral Grip) 3 x 14 120lbs Rear Delt Fly (Machine) 3 x 17 80lbs Dumbbell Curl 3 x 14 30lb(each) dumbbells Cable Rope Hammer Curl 3 x 17...

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DAY 2 – LEGS + CORE Barbell Back Squat 4 x 8 235lbs Romanian Deadlift (Barbell) 3 x 12 185lbs Leg Press (45° Sled) 3 x 15 500lbs Seated Leg Curl Machine 3 x 18 100lbs Standing Calf Raise (Machine) 3 x 22 130lbs Cable Rope Crunch 3 x 22 50lbs Breakfast: - Oatmeal (1 cup cooked oats) - 1 scoop...

DAY 1 – PUSH (Chest, Shoulders, Triceps) Barbell Bench Press 4 x 8 185lbs Seated Dumbbell Shoulder Press 3 x 10 55lb Cable Chest Fly (Mid-Pec Height) 3 x 15 30lbs per side Machine Lateral Raise 3 x 18 85lbs (stacked) Rope Triceps Pushdown 3 x 18 60lbs Overhead Dumbbell Triceps Extension...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs Barbell Bent-Over Row 3 x 8 165lbs Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs Rear Delt Fly (Machine) 3 x 15 80lbs Dumbbell Curl 3 x 12 30lb(each) dumbbells Cable Rope Hammer Curl 3 x 15...

DAY 2 – LEGS + CORE Barbell Back Squat 4 x 8 235lbs Romanian Deadlift (Barbell) 3 x 12 185lbs Leg Press (45° Sled) 3 x 15 500lbs Seated Leg Curl Machine 3 x 18 100lbs Standing Calf Raise (Machine) 3 x 22 130lbs Cable Rope Crunch 3 x 22 50lbs Breakfast: - Oatmeal (1 cup cooked oats) - 1 scoop...

DAY 1 – PUSH (Chest, Shoulders, Triceps) Barbell Bench Press 4 x 6 185lbs Seated Dumbbell Shoulder Press 3 x 8 55lb Cable Chest Fly (Mid-Pec Height) 3 x 12 30lbs per side Machine Lateral Raise 3 x 15 85lbs (stacked) Rope Triceps Pushdown 3 x 15 60lbs Overhead Dumbbell Triceps Extension (Seated...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups (Using Dip Belt) 4 x 6 Bodyweight + 15lbs Barbell Bent-Over Row 3 x 8 165lbs Cable Seated Row (Wide Neutral Grip) 3 x 12 120lbs Rear Delt Fly (Machine) 3 x 15 80lbs Dumbbell Curl 3 x 12 30lb(each) dumbbells Cable Rope Hammer Curl 3 x 15...