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[ceo]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata bros all in with this. i like yo training. it solid!

 

[Ratatata]

chest bis are good but why not chest tris bro?

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms

@Ratatata You won't go wrong with this style of training. Keep up the good work.

@Ratatata bro all in on this workout this is how a real man lifts you are a true iron champion!

Those are where you worked hard

@Ratatata bros all in with this. i like yo training. it solid!

Thanks everyone for ur support!!!!

 

[Ratatata]

Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 16kg- 17rep
Set 2: 16kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 12rep
Set 2: 65kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 9rep

Neutral grip iso lateral lat plate loaded row
Set 1: 90kg-13rep
Set 2: 90kg-12rep

1 set pull ups(+5kg) - 11rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 14rep
Set 2: 84.5kg-11rep finish with kelso shrug 4rep

Barbell shrug( pause at top)
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep

Was overall good training session, reps and weight added compared to last session in some exercises!!!

 

[ROIDDERS]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata looking really good man. i love this style of training. its on point!

 

[Ulter]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata strict dumbbell curl and incline look perfect

this is the way its done!

 

[2Thick]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata Good job, man, looking really good on this. I like the Hammer Strength machines. They are really fun to use.

 

[RoySimpson]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

@Ratatata looking like an absolute unit!!

 

[Noah Wixx]

Chest, bicep and shoulder day

Seated low to high cable fly
Warm up- 10kg- 12 rep
Warm up- 15kg- 8rep
Set 1: 22kg each- 12rep
Set 2: 22kg each- 11rep

Strict dumbbell curl
Warm up: 10kg-15 rep
Set 1: 15kg- 16rep
Set 2: 15kg-13rep
Set 3: 15kg- 12rep

Incline dumbbell chest press
Set 1: 47.5kg- 8rep
Set 2: 47.5kg-6rep drop set 35kg 6rep

Hammer strength side lateral raise
Set 1: 58.5kg-13rep
Set 2: 58.5kg-12rep
Set 3: 58.5kg-10rep

Hammer strength iso horizontal chest press
Set 1: 65kg each- 7rep
Set 2: 60kgeach - 7rep

Smith machine shoulder press
Set 1: 80kg- 9rep
Set 2: 80kg- 9rep

It was one of the day i feel really low after work body bit tired but still pushed to gym and moved some weight still everything went well.

This looked like a fun session

 

[the_alcatraz]

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms

interesting way to train bro respect

Tricep and posterior chain day

Single arm tricep pushdow
Set 1: 16kg- 17rep
Set 2: 16kg- 11rep

Hammer d.y iso lateral row
Set 1: 65kg each- 12rep
Set 2: 65kg each- 11rep

Incline Dumbbell skull crusher
Set 1: 17.5kg- 11rep
Set 2: 17.5kg- 9rep

Neutral grip iso lateral lat plate loaded row
Set 1: 90kg-13rep
Set 2: 90kg-12rep

1 set pull ups(+5kg) - 11rep

Hammer strength chest supported wide grip row
Set 1: 84.5kg- 14rep
Set 2: 84.5kg-11rep finish with kelso shrug 4rep

Barbell shrug( pause at top)
Set 1: 90kg- 15rep
Set 2: 90kg- 13rep

Was overall good training session, reps and weight added compared to last session in some exercises!!!

Triceps and rows, I like the pull ups my fav bro

 

[ceo]

I find i am not able to hit tricep full potential after chest and my arms where lagging hitting bis before chest and tri before back i have started seeing growth in my atms







Thanks everyone for ur support!!!!

@Ratatata bros EF family supports you!