addaa6 No.151921
R8 my 3day split:
# DAY 1: UPPER
Bench press
1 warmup
2 workin set x8
1 backoff x12
Machine pulldown
2 warmup
2 working set x10
1 dropset x10
DB shoulder press
1 warmup
2 working set x 12
1 dropset x12
Helms row
1 warmup
2 working set x10
Cable overhead triceps extention
1 warmup
2 working set x12
Cable Ez curl
1 warmup
2 working set x12
—
# DAY 2: FULL BODY
Leg press
2 warmup
1 working set x6
1 backoff x 10
Standing arnold press
2 warmuo
2 working set x8
Seated leg curl
1 warmup
1 working set x10
Meadows row
2 warmup
2 working set x10
Hammer curl
1 warmup
1 working set x 10
1 dropset
Machine lateral raise
1 warmup
1 working set x 12
1 dropset x 12
Pec deck
1 warmup
1 working set x 10
1 dropset x 10
—
# DAY 3: FULL BODY (leg focused)
Hyperextension
2 warmuo
2 working set x 10
Walking lunges
2 warmup
3 working set x 8
Leg extension
1 warmuo
1 working set x 12
1 dropset x 12
standing calf raises
1 warmup
2 working set x 20
Pronated ez bar curl
1 warmup
2 working set x 12
+ myoreps
triceps pushdown
1 warmup
1 working set x10
1 dropset
One arm cable kickback
2 working set x10
1 dropset
wrist cable curl (forearms)
2 working set x15
cable ulnar deviation
2 working set x18
Crunch machine
1 warmup
2 working set x18
____________________________
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06fba4 No.151927
here is mine.
EVERY ~10th DAY:
5 pullups
1 minute boxing and kicking in the air.
EVERY 2nd OR 3rd DAY (whenever the weather is not too cold and not too wet)
skating for 1 hour
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addaa6 No.151929
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17c09b No.151954
>>151929
hey what are you laughting at buddy, you think you're tough huh?
>Street_Fighter_2_-_Ken_Theme.mp3 starts playing
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