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[Mk11kh]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

 

[the_alcatraz]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

you gonna volume up bro?

 

[stevesmi]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

@Mk11kh shoulders and triceps are on point. the supersets look good. i'm a big fan of them too

 

[ceo]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

bros you start week off with a heck of a session. 159lbs look good on you if you ask me. in shape and ready for anything @Mk11kh

 

[2Thick]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

impressive job on this one @Mk11kh i like the shoulders and triceps you put together. and the supersets are a smart choice to really exhaust the muscles

 

[ROIDDERS]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

@Mk11kh supersets are always a good arsenal weapon. can you share a bit about them and why you like them so much? they certainly work well for you and your goals. But I would imagine they wouldn't be such a good idea if you were a powerlifter. Or am I wrong?

 

[Ulter]

158.9lbs this morning

Shoulders and triceps 2

• BB upright rows 65lbs up 10lbs 4x12
• Single arm side lateral DB 15lbs up 5lbs 3x12
• Alternating front db raises 15lbs up 5lbs 3x12
• Seated side lateral machine 50lbs up 5lbs 3x15

SUPERSET

• DB skullcrushers 10lbs up 5lbs 3x12
• Face pulls rope 40lbs up 10lbs 4x20

SUPERSET

• EZ bar tricep push downs 40lbs up 10lbs 4x20
• Close grip bb bench 65lbs press 3x8

Post incline 25 mins

supersetting is good. But you don't want to do it on every workout. It's good to alternate things really, it's a good shock value for the muscles in my opinion. @Mk11kh

 

[Mk11kh]

supersetting is good. But you don't want to do it on every workout. It's good to alternate things really, it's a good shock value for the muscles in my opinion. @Mk11kh

I don’t do them often and I’m running short on time sometimes I’ll omit them instead of waiting for a machine.

Legs

• Walking lunges DB 15lbs up 5lbs in 3x30
• Leg extensions 50lbs up 5lbs 5x20
• Hip abductor machine 70lbs up 5lbs 3x20

SUPERSET

• BB SLDL 65lbs up 10lbs 3x12
• Seated hamstring curls 45lbs up 5lbs 3x12
• Standing calve raises 60lbs up 10lbs 3x20

Elliptical 20 mins 120 bpm post workout.

 

[the_alcatraz]

I don’t do them often and I’m running short on time sometimes I’ll omit them instead of waiting for a machine.

Legs

• Walking lunges DB 15lbs up 5lbs in 3x30
• Leg extensions 50lbs up 5lbs 5x20
• Hip abductor machine 70lbs up 5lbs 3x20

SUPERSET

• BB SLDL 65lbs up 10lbs 3x12
• Seated hamstring curls 45lbs up 5lbs 3x12
• Standing calve raises 60lbs up 10lbs 3x20

Elliptical 20 mins 120 bpm post workout.

get more cardio in bro
hows protein?