4 Jan 2020

Pulldown
8plates 15, 15, 10 + 4plates 20

Shoulder press
10lbs 25, 25, 25

Face pull
3plates 18, 18,
Bb 25

Shoulder raise
10lbs 22, 20, 22

Db curl
10lbs 22, 22, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

This post has been edited by Lionel90: Jan 4 2020, 07:01 PM

5 Jan 2020

Unilateral Cable high row
3plates 18, 18, 18

Shoulder press
10lbs 25, 25, 25

Face pull
Bb 20, 25, 25

Shoulder raise
10lbs 23, 22, 22

Db curl
10lbs 22, 22, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

9 Jan 2020

Shoulder press
10lbs 25, 25, 25

Db curl
10lbs 25, 22, 22

Lying triceps extension
10lbs 20, 15, 14

Shoulder raise
10lbs 20, 20, 22

Unilateral hammer curl
10lbs 25, 25, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

11 Jan 2020

Pulldown
8plates 12,
7plates 15, 12 + 4plates 12

Shoulder press
10lbs 25, 25, 22

Face pull
Bb 25, 25, 25

Shoulder raise
10lbs 22, 22, 22

Lying triceps extension
10lbs 20, 15, 15

Unilateral hammer curl
10lbs 25, 25, 15 + 15


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

12 Jan 2020

Db bench press
30lbs 18, 15, 18

Unilateral Cable high row
3plates 18, 20, 20

Shoulder press
10lbs 25, 20, 20

Db curl
10lbs 25, 22, 22

Shoulder raise
10lbs 25, 25, 25

Unilateral hammer curl
10lbs 25, 25, 25 + 20

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

31 Jan 2020

Pulldown
8plates 15,
7plates 15,
8plates 10 + 4plates 20
4plates 20

Shoulder press
10lbs 22, 22, 22

Face pull
Bb 25
Bb + Rb 20, 20

Shoulder raise
10lbs 22, 22, 22

Db curl
10lbs 25, 22, 22

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

1 Feb 2020

Unilateral high row
Bb 25,
Bb + Rb 20, 22

Shoulder press
10lbs 25, 25, 25

Face pull
Bb + Rb 20, 20, 25

Shoulder raise
10lbs 20, 20, 22

Db curl
10lbs 25, 20, 20

Lying triceps extension
10lbs 15, 15, 15


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

2 Feb 2020

Pulldown
7plates 15, 15, 15
4plates 20

Shoulder press
10lbs 25, 25, 20, 20

Face pull
Bb + Rb 20, 20, 30

Unilateral Crossover
Bb 15, 20, 20

Db curl
10lbs 25, 20, 25

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

21 Feb 2020

Pulldown
7plates 16, 15, 12
4plates 20, 20

Shoulder press
10lbs 22, 20, 20

Face pull
Bb 20, 25, 25

Unilateral Crossover
Bb 20, 15, 18

Unilateral high row
Bb 25, 25, 25

Shoulder raise
10lbs 20, 20, 20

Db curl
10lbs 22, 20, 15, 15, 12


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

22 Feb 2020

Pulldown
7plates 15, 12,
4plates 22, 20, 20

Db bench press
30lbs 18, 15, 10 + 6

Unilateral straight arm pulldown
Rb 20, 15, 15

Shoulder press
10lbs 20, 20, 15

Db curl
10lbs 22, 15, 18

Shoulder raise
10lbs 15, 15, 18

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

23 Feb 2020

Unilateral high row
Bb 25, 25, 25

Db bench press
30lbs 15, 15, 15

Pulldown
4plates 20, 20, 20

Shoulder raise
10lbs 20, 16, 18

Db curl
10lbs 20, 20, 20

Lying triceps extension
10lbs 15, 15, 15

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

29 Feb 2020

Pulldown
6plates 18, 18, 18

Shoulder press
10lbs 25, 22, 22

Unilateral straight arm pulldown
Rb 20, 18, 16

Shoulder raise
10lbs 22, 20, 18

Db curl
10lbs 22, 22, 12, 18

Lying triceps extension
10lbs 16, 16 + 8, 10

Unilateral carry
40lbs 2sets

*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

7 Mar 2020

Pulldown
7plates 18, 15, 12
4plates 25

Db bench press
30lbs 18, 15, 10, 12

Unilateral carry
40lbs 3sets

Circuit 45s x 3sets:
Shoulder press 10lbs
Mountain climber
Db curl 10lbs
Shoulder raise 10lbs
Lying leg raise
Lying triceps extension 10lbs
Abs crunch
Unilateral hammer curl 10lbs


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

9 Mar 2020

Pulldown
7plates 18, 16, 12
5plates 22

Db bench press
30lbs 18, 16, 12, 12

Circuit 45s x 3sets:
Shoulder press 10lbs
Mountain climber
Db curl 10lbs
Shoulder raise 10lbs
Lying leg raise
Lying triceps extension 10lbs
Abs crunch
Unilateral hammer curl 10lbs

Db wide row
10lbs 18, 18, 18, 20


*
Bb = Black band = 25-65lbs
Rb = Red band = 15-35lbs
*

13 Mar 2020

Pulldown
7plates 18, 18, 12,
5plates 15

Db bench press
30lbs 18, 18, 15, 12

Circuit 45s x 3sets:
Shoulder press 10lbs
Mountain climber
Db curl 10lbs
Shoulder raise 10lbs
Lying leg raise
Lying triceps extension 10lbs
Abs crunch
Unilateral hammer curl 10lbs

Supinated pulldown
5plates 20, 20, 20

15 Mar 2020

Pulldown
7plates 18, 18, 14,
5plates 26

Db bench press
30lbs 18, 18, 14, 14

Circuit 45s x 3sets:
Shoulder press 10lbs
Mountain climber
Db curl 10lbs
Shoulder raise 10lbs
Lying leg raise
Lying triceps extension 10lbs
Abs crunch
Unilateral hammer curl 10lbs

Supinated pulldown
5plates 20, 20, 25

20 Aug 2020

Face pull
11kg 20, 20, 20

Pulldown
6plates 15, 15, 15

Lateral raise
5kg 18, 18, 20

Straight arm pulldown
40lbs 20
50lbs 12
40lbs 15

Unilateral high row
30lbs 20, 20, 20 + 40lbs 15

Glute ham raise
15, 15, 15, 15, 15

Narrow grip pulldown
6plates 15, 12, 15

Db curl
7.5kg 12
5kg 15, 20

Hanging leg raise
15, 10

Hammer curl
7.5kg 12, 12, 12

27 Sep 2020

Pulldown
6plates 18
7plates 15, 18

Glute ham raise
15, 15, 15, 15, 15

Face pull
17kg 20, 20, 20

Lateral raise
5kg 18, 18, 18

Straight arm pulldown
50lbs 15
40lbs 12
30lbs 18

Unilateral high row
50lbs 18, 15
40lbs 15

Wide grip pulldown
6plates 12
5plates 20, 20

Db curl
5kg 15, 12, 12 + 2.5kg 20

Lying leg raise
15, 15, 15

Hammer curl
7.5kg 12, 10
5kg 20

Lateral raise
2.5kg 25, 25, 25

This post has been edited by Lionel90: Sep 27 2020, 12:51 PM

Hey sorry didn't reply, not here frequently. But am I back? Haha

4 Oct 2020

Pulldown
7plates 16
8plates 12, 8 + 6plates 8

Glute ham raise
20, 20, 20

Face pull
3plates 15, 15, 10 + 2plates 12
17kg

Lateral raise
5kg 18, 18, 18

Straight arm pulldown
50lbs 15, 12
40lbs 18

Unilateral high row
50lbs 15, 15
40lbs 18

Wide grip pulldown
6plates 15, 12
5plates 20

Db curl
5kg 15, 15, 10 + 2.5kg 20

Lying pelvic raise
15, 15, 15

Hammer curl
7.5kg 15, 12, 8
5kg 18