Approved Log Mass Building Workout Log

[Enatan]

Nice update @Enatan

Hey thanks

 

[Enatan]

Sunday - 15/09/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
• HAMMER CURLS - 3x15 - W: 44 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb

 

[Enatan]

Monday- 16/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb

 

[Jayne Scott]

Monday- 16/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb

View attachment 3972

You're built like a tank, impressive

 

[Enatan]

You're built like a tank, impressive

Hey thanks a lot

 

[Enatan]

Wednesday - 18/09/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 86 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 101 lb

 

[Enatan]

Friday - 20/09/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x15, 12, 10 - W: 297 lb
• HACK SQUAT - 4x15, 12, 10 - W: 357 lb
• LEG PRESS - 4x15, 12, 10 - W: 519 lb
• DUMBBELL WALKING LUNGE - 4x15, 12, 10 - W: 75 lb
• LYING LEG CURL - 4x15, 12, 10 - W: 151 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb
• STANDING CALF RAISE - 4x15 - W: 272 lb

 

[Enatan]

Sunday - 22/09/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
• HAMMER CURLS - 3x15 - W: 44 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb

 

[Enatan]

Monday- 23/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb

 

[Enatan]

Wednesday - 25/09/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 340 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 99 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 180 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 218 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 189 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 86 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 101 lb

 

[Enatan]

Friday - 27/09/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 297 lb
• HACK SQUAT - 4x20, 15, 12 - W: 357 lb
• LEG PRESS - 4x20, 15, 12 - W: 519 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 75 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 151 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 231 lb
• STANDING CALF RAISE - 4x20 - W: 272 lb

 

[ceo]

Bros Kill it this weekend

 

[ROIDDERS]

fantastic workouts as always

 

[chesty]

you are doing an amazing job keep it up

 

[Ulter]

push those workouts to the limits

 

[e2]

hell of an update as usual I love your volume

 

[2Thick]

these are some great updates and the exercises look on point

 

[Vadim Fedorov]

I love to see you continue to succeed

 

[wootoom]

this is how every log Should Be Loved These updates

 

[Enatan]

Sunday - 29/09/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 206 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 93 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 109 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 101 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 43 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 113 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 114 lb
• HAMMER CURLS - 3x15 - W: 44 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 94 lb