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[Ratatata]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

 

[Tiger Salman Khan]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

@Ratatata Back looks strong bro....keep it up........

 

[the_alcatraz]

Thanks brother!!!

Staring at facts here bro

 

[the_alcatraz]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

Super back, the rows are doing it bro pull ups?

 

[stevesmi]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

@Ratatata tricep and posterior chain day is on point. lying hamstring curl is also looking good. these are good leg training exercises

 

[ROIDDERS]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

the exercises are on point. seated cable row is A+. and i like the seated hamstring curl
@Ratatata

 

[SteveMobsterG]

V bar tircep pushdown to overhead tricep extension = nice tweak

 

[TeeGee]

Tricep and posterior chain day

V bar tircep pushdown to overhead tricep extension
Set 1: 32.5kg- 15rep +4rep
Set 2: 32.5kg- 14rep+ 4rep

High to low plate loaded row
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep 20sec rest 6more rep

Pin loaded machine JM press
Set 1: 47kg- 16rep
Set 2: 47kg- 13rep 20sec rest 6 more rep

Seated cable row
Set 1: 80kg- 18rep
Set 2: 90kg- 15rep

Lying hamstring curl
Set 1: 67kg- 13rep
Set 2: 67kg- 11rep

Hammer strength lat pullover
Set 1: 40kg- 13rep 20sec rest 5 more rep

Seated machine shrug
Set 1: 120kg- 12rep
Drop set 80kg- 6rep

Seated hamstring curl
Set 1: 66kg- 14rep
Dropset 47kg- 6rep

Bro what are you weighing in at now ? The bulk is working wonders for you

Traps and delts look massive

 

[Ratatata]

Bro what are you weighing in at now ? The bulk is working wonders for you

Traps and delts look massive

Thanks bro!!! 94kg atm, unfortunately i hold fat mostly at back and love handles, i still got abs with veins, cut after this bulk i am hoping to see good result, all the work i put in last 8 months

 

[abolone]

Rear delts a popping bro, hugeeeee