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- Thread starter PhillDragon
- Start date
When you peel them like this, they’re just right
to start the week off right
This Repeats over 4 Weeks
Day 1: Back, Rear Delts, and Traps
Day 2: Hamstrings, Glutes, and Calves
Day 3: Quads, Calves, and Abs
Day 4: REST DAY
Day 5: Shoulders, Triceps, and Forearms
Day 6: Chest and Biceps
Day 7: REST DAY
Day 1: Back, Rear Delts, and Traps
Day 2: Hamstrings, Glutes, and Calves
Day 3: Quads, Calves, and Abs
Day 4: REST DAY
Day 5: Shoulders, Triceps, and Forearms
Day 6: Chest and Biceps
Day 7: REST DAY
It’s been like 3 or 4 years since I last showed up. Today I’m finally jumping back into a passion I dropped a while ago and it feels good to start again.
Leg day today, but first a quick run to the gun range for round 8 of the championship
#bangbang
#bangbang
What competition?
And now what? How do I progress if there are no more plates to throw on?
Today workout
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
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