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[pigsy]

Nothing like walking around with capped shoulders

 

[Scuffer]

Great session code

 

[ChewedSleek]

lots of volume on shoulders bro, killin it!

 

[Codezzzz]

CHEST

Bench Press
20kg × 10
60kg × 8
80kg × 5
90kg × 3
100kg × 3 × 3
105kg × 2 × 2

Incline Dumbbell Press
4 × 8–10

Incline Machine Press
3 × 10–12

Cable Fly
3 × 12–15

Chest Dips
3 × 8–12

Low-to-High Cable Fly
3 × 12–15
Push-Ups
2 × near failure

Rest: 3–4 min on bench, 2 min on presses/dips, 60–90 sec on flys.

 

[Codezzzz]

BACK

Deadlift
60kg × 8
80kg × 5
100kg × 3
120kg × 5 × 3

Pull-Ups / Lat Pulldown
4 × 8–10

Barbell Row
4 × 6–8

Chest-Supported Row
3 × 8–12

Single-Arm Dumbbell Row
3 × 10–12 each side

Straight-Arm Pulldown
3 × 12–15

Face Pulls
3 × 15–20

Back Extension
2 × 12–15

Rest: 2–3 min on deadlifts and rows, 60–90 sec on everything else.

 

[the_alcatraz]

BACK

Deadlift
60kg × 8
80kg × 5
100kg × 3
120kg × 5 × 3

Pull-Ups / Lat Pulldown
4 × 8–10

Barbell Row
4 × 6–8

Chest-Supported Row
3 × 8–12

Single-Arm Dumbbell Row
3 × 10–12 each side

Straight-Arm Pulldown
3 × 12–15

Face Pulls
3 × 15–20

Back Extension
2 × 12–15

Rest: 2–3 min on deadlifts and rows, 60–90 sec on everything else.

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