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[Ratatata]

@Ratatata bros this amazing
i like the single cable tricep extension
and i like plate loaded incline fly

Definitely my go to exercises. I like them alott!!

 

[Ratatata]

arms and chest like butter
how lean are you? 1600 cal is hella low

Lost 3cm in waist in last 2 weeks maintain my strength so far. Fairly lean with visible abs but still few cm to loose from the waist!!

 

[Ratatata]

Lower body day!!!

Seated hip adduction
Set 1: 143kg- 17rep
Set 2: 143kg- 15rep
Set 3: 143kg- 13rep

Seated hamstring curl
Set 1: 68kg- 14rep
Set 2: 68kg- 13rep

Cybex squat press
Set 1: 280kg- 11rep
Set 2: 300kg - 8rep

Smith machine lunges
Set 1: 70kg- 12rep
Set 2: 75kg- 10rep

Leg extension
Set 1: 110kg- 10rep
Set 2: 110kg- 8rep

Short and sweet lowerbody day!!!

 

[2Thick]

Arms shoulder chest!!!!!

Standing barbell curl
Set 1: 32.5kg- 19rep
Set 2: 32.5kg- 16rep
Set 3: 32.5kg- 13rep

Seated plate loaded lateral raise
Set 1: 40kg- 12rep
Set 2: 40kg- 10rep
Dropset 20kg- 8rep

Smith machine jm press
Set 1: 80kg- 12rep
Set 2: 85kg- 9rep
Set 2: 85kg- 8rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 7rep
Set 2: 50kg each- 6rep
Dropset 35kg- 6rep

Single cable tricep extension
Set 1: 21kg- 12rep
Set 2: 21kg- 11rep

Barbell reverse curl
Set 1: 30kg- 16rep
Set 2: 30kg- 15rep
Dropset 25kg- 6rep

Plate loaded incline fly
Set 1: 25kg- 11rep
Set 2: 25kg- 11rep
Set 3: 25kg- 8rep

Another good session even though food is very low around 1600cals !!! Body fat is dropping down. Thank you all for luv and support!!!!

beautiful work on the training session
pushing some impressive weight!
you are showing progress as well
@Ratatata

 

[MUSTANG_18]

Lower body day!!!

Seated hip adduction
Set 1: 143kg- 17rep
Set 2: 143kg- 15rep
Set 3: 143kg- 13rep

Seated hamstring curl
Set 1: 68kg- 14rep
Set 2: 68kg- 13rep

Cybex squat press
Set 1: 280kg- 11rep
Set 2: 300kg - 8rep

Smith machine lunges
Set 1: 70kg- 12rep
Set 2: 75kg- 10rep

Leg extension
Set 1: 110kg- 10rep
Set 2: 110kg- 8rep

Short and sweet lowerbody day!!!

lower body is short for you but lunges! tahts the way

 

[ceo]

Definitely my go to exercises. I like them alott!!

bros yeah i gotta hit them more

 

[Ratatata]

Tricep and back day!!!

Single arm cable tricep extension
Set 1: 21kg- 12rep
Set 2: 21kg- 9 rep double drop set 15kg- 4rep
10kg- 4rep

Single arm plate loaded lat focused D.y row
Set 1: 55kg- 13rep
Set 2: 55kg- 13rep

Chest supported dumbbell row
Set 1: 35kg- 13rep
Set 2: 35kg- 12rep

Dumbbell skull crusher
Set 1: 17.5kg- 13rep
Set 2: 17.5kg- 11rep

Deadlift
Set 1: 140kg- 8rep
Set 2: 140kg-8rep
Set 3: 140kg- 6kg

Body weight Pull up
Set 1: 9rep
Set 2: 9rep

 

[RoySimpson]

Arms shoulder chest!!!!!

Standing barbell curl
Set 1: 32.5kg- 19rep
Set 2: 32.5kg- 16rep
Set 3: 32.5kg- 13rep

Seated plate loaded lateral raise
Set 1: 40kg- 12rep
Set 2: 40kg- 10rep
Dropset 20kg- 8rep

Smith machine jm press
Set 1: 80kg- 12rep
Set 2: 85kg- 9rep
Set 2: 85kg- 8rep

Hammer strength iso lateral shoulder press
Set 1: 50kg each- 7rep
Set 2: 50kg each- 6rep
Dropset 35kg- 6rep

Single cable tricep extension
Set 1: 21kg- 12rep
Set 2: 21kg- 11rep

Barbell reverse curl
Set 1: 30kg- 16rep
Set 2: 30kg- 15rep
Dropset 25kg- 6rep

Plate loaded incline fly
Set 1: 25kg- 11rep
Set 2: 25kg- 11rep
Set 3: 25kg- 8rep

Another good session even though food is very low around 1600cals !!! Body fat is dropping down. Thank you all for luv and support!!!!

@Ratatata awesome work bro hard work is paying off!!