Fuck yeah brother! Looking thick AF!
Printable View
So my brothers. Tonight workout was fantastic. The sauce hasn’t changed. Pinned 5iu slin ore workout and 10 post. Holy fucking pumps. My biceps where pumped from doing cable flies. Fucking fantastic. Here’s the workout:
Machine seated chest press
2 non-working sets, 15 reps RIR of 5
2 working sets, 20 reps
1 muscle round (5 reps x 5)
Pec deck or seated cable flies
4 working sets 20 reps
1 RP set 20 reps ++
Smith machine guillotine press
1 non-working set 20 reps RIR 5
3 working sets 20 reps
Standing cable flies
4 working sets 20 reps
Superset with tricep rope push downs
4 working sets 20 reps
Seated dumbbell overhead press (or machine overhead press)
1 non-working sets 15 reps RIR 5
4 working sets 15 reps
Of course it ended with 100 sets of abs and 20 minutes cardio.
Food is the same as every other day when I lift. Never changes. If it’s not broke we aren’t gonna fix it.
Stay swole brothers!!
So last night was some more back work. Same juice. Same slin. Same foods. Here we go:
Seated machine row (hammer strength, nautilus etc.)
2 non-working sets, 15 reps RIR of 5
2 working sets, 20 reps
1 muscle round (5 reps x 5)
Lat pull down – wide grip
4 working sets 15 reps
1 RP set 20 reps ++
Low Row (seated cable row) – close grip
4 working sets 15 reps
Cable lat pullover
4 working sets 15 reps
Super set with cable bicep curls
4 working sets 15 reps
Rope face pulls
4 working sets 20 reps
1 RP set 20 reps + +
Superset with cable hammer curls
4 working sets 20 reps
Reverse pec deck (rear delt)
4 working sets 20 reps
Upright rows (cable, bar, or smith machine) close grip
4 working sets 15 reps
Tonight we kill legs.
Get big my friends.
Happy Friday bros! Went in tonight and smashed some weak parts that needed a little touch up. Drugs and food remain the same for now. Imma post up my workout and a progress pic of this back of mine that’s finally growing.
Then we slin and eat!! Have a great night all. Get big!
Reverse grip Preacher curls
4 sets 20 reps
Wrist curls (forearms)
3 sets AMRAP from the front
3 sets AMRAP from the rear
Back and Lats
High to low cable row
2 non working sets RIR 4
2 working sets , 15 reps
Bent over barbell or penley row
2 working sets 15 reps
1 working set 10 reps , RP++
One arm lat pull down
2 working sets 15 reps
1 working sets RP 25++ reps
One arm dumbbell row (front to back)
2 working sets 15 reps
1 working sets RP 20++ reps
As always, finished off with 100 sets of abs and 20 minutes cardio.
https://uploads.tapatalk-cdn.com/201...8aba2e38a3.jpg