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[BodyMonster34]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

bro this a good one! the single arm lat focused low row on point. real man training @Ratatata

 

[SteveMobsterG]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

Good solid workout

 

[2Thick]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

wow looking thick in that pic! anytime you can wear a shirt and still pop muscles you know you are huge! @Ratatata

 

[ceo]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

@Ratatata bros barbell skull crusher is looking sweet! i love the iso lateral rows too. keep the grind going

 

[Ulter]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

@Ratatata nice finish on the seated machine shrugs. this is the way its done! keep the grind going and skull crushers!

 

[ROIDDERS]

Tricep and back day!!!

Singel arm tricep cable extension
Set 1: 17kg- 11rep
Set 2: 15kg- 13rep

Iso lateral d.y row
Set 1: 60kg each- 13rep
Set 2: 60kg each- 11rep

Barbell skull crusher
Set 1: 40kg- 12rep
Set 2: 40kg- 12rep
Set 3: 40kg- 11rep

Single arm lat focused low row
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

Seated neutral grip cable row( 1sec pause at contraction)
Set 1: 75kg-15rep 15sec rest 8 more rep 15sec rest 6 more rep

Cable Rear delt fly
Set 1: 54kg- 13rep

Seated machine shrug
Set 1: 120kg- 16rep
Set 2: 120kg- 15rep

@Ratatata proud of you man. the tricep and back day is always on point. You know how to throw around the iron.