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TUESDAY (flex gym)
BACK TRAP BICEP
BACK
pulldown behind 3x15 full stack
pulldown 3x10 70kg
prime row 3x10-8-8 90kg
Panata low row 3x10-8 120-160-160kg
seated row cable 3x12-8-8 70-86-86kg
superset pullover^ 54-56-56kg 10
cable upper back row 3x10 45kg
plated reverse row 3x10-8-8 100-140-140kg
pull over machine 2x8 100kg
iso row 2x10 77kg
db 2 hands row posterior 2x10 50kg
Shrug
db 3x10 45kg
TRICEP
pushdown handle 3x10 62kg
cable 1 arm pushdown 3x8 28kg
pin push 3x10 70kg
dip pin 3x8 110-110-120kg
overhead pin 2x8 45kg
Very good felt strong dropped food 6k wasn’t digesting the rest
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SUNDAY (flex gym)
LEGS
HAMSTRINGS
seated 4x10 full stack
standing ham 3x8 8 on pin
lying ham 3x1050kg
QUAD
hip press 3x15 120-170-210kg
dorian hack 2x10 170kg
pendulum 2x10 80-100kg
leg ext 3x12 80kg
ADDUCTOR Abductor
4x13-12 full stack
abductor plated 3x10 100kg
CALVES
standing 3x15 full stack
And upper really good tough session
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TUESDAY (flex gym)
BACK TRAP TRICEP
BACK
pulldown behind 3x12 70kg
1 arm cable 3x10 54kg
plated upper prime row 3x8 90-90-100kg
lat plated pulldown upper 2x12 80kg
high row 2x8 120kg
seated row cable 2x10 70kg
pullover 2x12 45kg
cable upper back row 3x10 45kg
pull over machine 2x8 100kg
iso row 2x10 121kg
db 2 hands row posterior 2x8 60kg
Shrug
db 3x10 45kg
TRICEP
pushdown handle 3x10-10-8 72-83-83kg
behind 3x8 78kg
cable 1 arm pushdown 3x12-8 17-23-23kg
pin push 3x8 75kg
dip pin 2x8 100kg
overhead pin 2x8 40kg
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WEDNESDAY (flex gym)
CHEST TRICEP DELTS
CHEST
pin decline 3x10-8-8 80-100-100kg
Incline plated 2x10-8 120kg
decline plated 2x10 120kg
plated seated flat 2x12-10-8 120-140-160kg
fly plated 2x8 80kg
cable seated fly 3x8 45kg
fly pin 3x10 100-110-110kg
close grip 2x18 120kg
dip 3x8 100kg
pin upper press 2x8 73-88kg
pin lower 3x10 120kg
pull over db 2x10 40kg
DELTS
pin side 3x20-20-10 60-70-80kg
side delt pad 3x15 35kg
rear cable pullback 3x10 48kg
pin press 3x10-8-8 58-67-85kg
upright row bar 2x10 50kg
db front 2x10 30kg
pin rear 3x12 80-86-86kg
BICEP
cable curl standing 4x12-10 32kg
easy bar 3x8 30kg
hammer curl 3x10-8-8 30-35-35kg
concentration curl 2x10 15kg
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SUNDAY
LEGS
HAMSTRINGS
lying ham 3x10 50kg
standing ham on lying 3x12 32kg
standing 2x10 32kg
QUAD
leg press 3x15 250-300-300kg
hack 2x10 150kg
leg ext 3x12 60kg
ADDUCTOR Abductor
4x12 80kg
abductor 3x12
CALVES
smith machine 3x12 60kg
Glute
dumbbell in between leg 2x15 50kg
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TUESDAY
BACK TRAP TRICEP
BACK
pulldown behind 3x12-10-10 73-79-79kg
1 arm cable 3x12 25-39-39kg
t bar row 3x8 80kg
barbell from floor 2x10 100-120kg
seated row cable 2x10 70-90kg
pullover 2x15 21kg
cable upper back row 3x10 45kg
db 2 hands row posterior 2x10 50kg
rack pull 2x10 180kg
Shrug
db 3x10 50kg
TRICEP
behind head bar 3x15-12-10 30-35-40kg
pushdown 3x10 26kg
cable 1 arm pushdown 3x8 7.5kg
dip pin 2x12 100kg
rope behind head 3x12 10kg
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WEDNESDAY
CHEST BICEP DELTS
CHEST
flat smith 2x10-7 140-160kg
incline smith 2x8 100-100-120kg
seated cable press downward 3x10 21kg
cable fly incline 3x8 14kg
pec deck 2x8 134kg
pin dip 2x10 full stack
pullover db 2x12 40kg
DELTS
side raise cable 3x15 7.5kg
rear cable pullback 3x12 14kg
upright row bar 2x10 50kg
cable front 3x10 7.5kg
pin rear 2x10 93kg
plate press 2x10 80kg
BICEP
cable curl standing 3x12 14kg
easy bar 3x8 30kg
hammer curl 2x10 30kg
concentration curl 2x10 14kg
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SUNDAY
LEGS
HAMSTRINGS
lying ham 3x10-8-8 64-73-77kg
standing ham on lying 3x10 36kg
standing 2x10 32kg
rdl bb 2x140kg 10
QUAD
leg press 2x12 400kg
hack 2x10 170-200kg
leg ext 3x12 66-79-86kg
ADDUCTOR Abductor
3x10 90kg
abductor 3x15 full stack
CALVES
smith machine 3x12 60kg
Great session foods at 4000 now need a break and thanks again bigdaddy for the continued support means a lot
https://i.ibb.co/RNwCrJB/IMG-7124.jpg
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TUESDAY
BACK TRAP TRICEP
BACK
T bar 2x8 100-120kg
barbell from floor 2x10-8 140-160kg
pulldown front 2x8 79kg
seated row cable 2x16-12-8 70-86-108kg
pullover 2x15 21kg
cable upper back row 3x10 45kg
db 2 hands row posterior 2x10 50kg
rack pull 2x10 180-200kg
Shrug
db 3x10 40kg
TRICEP
cable overhead 3x8 36kg
behind head bar 3x8 30kg
pushdown 3x10 26kg
cable 1 arm pushdown 3x8 5.2kg
dip pin 2x12 100kg
rope behind head 2x8 10kg
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WEDNESDAY
CHEST BICEP
CHEST
incline smith 2x10-8 120-140kg
flat smith 2x8 140kg
plate press 2x8 100-120kg
seated cable press downward 3x10 17-17-21kg
cable fly incline 3x8 14kg
pec deck 2x10 134kg
pin dip 2x10 full stack
pullover db 2x12 40kg
BICEP
cable curl standing 3x10 14-14-17kg
easy bar 3x10 20kg
hammer curl 2x10 30kg
concentration curl 2x10 14kg
