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[samuel888]

 

[samuel888]

My food above and my workout below brothers...

dumbell press:
10 reps x20 x22 x27 x30

lateral raise
10 reps
8kg 10kg 12kg

front raisers
10 reps
12kg 15kg 17kg

dumbell curls
10 reps
10kg 12kg 15kg

hammer curls
10 reps
10kg 12kg 15kg

dips (body weight)
10 reps x 5 sets

skull crushers
10 reps
20kg 22kg 25kg 27kg

 

[samuel888]

 

[the_alcatraz]

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My food above and my workout below brothers...

dumbell press:
10 reps x20 x22 x27 x30

lateral raise
10 reps
8kg 10kg 12kg

front raisers
10 reps
12kg 15kg 17kg

dumbell curls
10 reps
10kg 12kg 15kg

hammer curls
10 reps
10kg 12kg 15kg

dips (body weight)
10 reps x 5 sets

skull crushers
10 reps
20kg 22kg 25kg 27kg

@samuel888 good clean food Id love to eat it

your back wide and thick looking amazing bro

volume push it need more weights

 

[samuel888]

Back day:

pullups normal
(bodyweight)
3 sets x 10 reps

Close grip pullups(bodyweight)
3 sets x 10 reps

chinups (assisted)
3 sets x 10 reps

Cable rows
4 sets x 10 reps
50kg 60kg 70kg 80kg

Deadlifts
3 sets x 15 reps
60kg 70kg 80kg

latpulldowns
5 sets x 10 reps
40kg 50kg 60kg 70kg 80kg

 

[samuel888]

 

[MUSTANG_18]

Back day:

pullups normal
(bodyweight)
3 sets x 10 reps

Close grip pullups(bodyweight)
3 sets x 10 reps

chinups (assisted)
3 sets x 10 reps

Cable rows
4 sets x 10 reps
50kg 60kg 70kg 80kg

Deadlifts
3 sets x 15 reps
60kg 70kg 80kg

latpulldowns
5 sets x 10 reps
40kg 50kg 60kg 70kg 80kg

@samuel888 good day but deadlifts you can up the weight, kind of low for you

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thats a lot of bread you eat all of it?

 

[stevesmi]

Food looks fantastic that's a lot of carbs

 

[samuel888]

thats a lot of bread you eat all of it?

Yeah I did actually.. just needed abit of carb loading.

 

[samuel888]

Chest:

inc dumbell press
10reps x 5 sets
32kg 35kg 37kg 42kg 45kg

Incline flys
3 sets x 15 reps
12kg 15kg 15kg

Flat dumbell press:
4 sets x 10 reps
25kg 27kg 30kg 32kg

Dips (bodyweight)
10 reps 8reps 6 reps 4 reps
superset with
skull crushers
20kg x 4 sets (15 reps)

Pushups till failure
x 5 sets