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Back and biceps(Higher rep work):
wide grip pull-ups 4x Failure superset cable pullover
Neutral Grip Pulldowns 4x 18-20
Wide grip pulldowns 4x 12-15
Tbar row machine (Standing) 4x 12-15
high hammer row 4x 10-12
bent over smith machine row 3x 10/12-15/15-20
cable row 1 warm up 15-20, 1 rest pause 10/6/4-6
Incline db curl one arm superset both arms 4x fail
machine preacher curl 4x 15-20
cable straight bar curl 4x 10-15
post workout meal
4/6 oz of 99% lean ground turkey
6oz russet potato
1 cup green beans
Last edited by GlorySpecialist; 02-19-2023 at 05:13 AM.
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rear shoulder definition is great !! v shape good with the extra meat at the top of the v
grab those dumbbells and work those traps !!! though. have to beat the shit out of them
Exo-Gen
Beyond Human Genetics
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Originally Posted by
Exo-Gen
rear shoulder definition is great !! v shape good with the extra meat at the top of the v
grab those dumbbells and work those traps !!! though. have to beat the shit out of them
I 100% agree ! I've been slacking on traps. They need more roundness and pop
This will be added after delts
Heavy db shrugs 3x 8-12
Trap machine 3x 20
Barbell shrugs 4x 6-8, 10-15, 15-20
Thanks for the honest critique EXO!
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Originally Posted by
GlorySpecialist
Back and biceps(Higher rep work):
wide grip pull-ups 4x Failure superset cable pullover
Neutral Grip Pulldowns 4x 18-20
Wide grip pulldowns 4x 12-15
Tbar row machine (Standing) 4x 12-15
high hammer row 4x 10-12
bent over smith machine row 3x 10/12-15/15-20
cable row 1 warm up 15-20, 1 rest pause 10/6/4-6
Incline db curl one arm superset both arms 4x fail
machine preacher curl 4x 15-20
cable straight bar curl 4x 10-15
Attachment 72241
post workout meal
4/6 oz of 99% lean ground turkey
6oz russet potato
1 cup green beans
Great lats brotha, they attach nice and low at the bottom. Once those traps start popping you'll have that full on cobra back.
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Originally Posted by
GlorySpecialist
I 100% agree ! I've been slacking on traps. They need more roundness and pop
This will be added after delts
Heavy db shrugs 3x 8-12
Trap machine 3x 20
Barbell shrugs 4x 6-8, 10-15, 15-20
Thanks for the honest critique EXO!
Try behind the head cable pulldowns while squeezing the traps the whole movement. That put some meat on mine.
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Originally Posted by
GlorySpecialist
I 100% agree ! I've been slacking on traps. They need more roundness and pop
This will be added after delts
Heavy db shrugs 3x 8-12
Trap machine 3x 20
Barbell shrugs 4x 6-8, 10-15, 15-20
Thanks for the honest critique EXO!
Then I am really slacking as I never do them 
EXO-GEN 
Anyone new gets 2 FREE TEST!
List: [email protected]
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Legs today. Intensity is increasing and upping the carbs and food is having massive benefit
Honestly, loving the low dosage of TA. I feel great and no sides to note. Almost feels like a test base. Nutrient partitioning, strength and muscle hardness.
Hack squat 4x 15/12/4-6/ dropset/ 10-12
Smith machine squat 5x 3-5/ 10/ 12-15/ 10 / 10
Horizontal hammer strength 1 warm up, 2 sets to complete failure
One legged hamstring curl (plate load) 4x 8, 10, 12, 12
Lying leg curl 4x failure
Leg extension 20,12,12, failure
Instead of calves, I did 3 sets of barbell shrugs to finish
Last edited by GlorySpecialist; 02-19-2023 at 05:05 AM.
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Looking peeled man, and increasing the workload for traps I see. Someone wants that yoked back bad, GET SOME!
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Originally Posted by
JohnMcc
Looking peeled man, and increasing the workload for traps I see. Someone wants that yoked back bad, GET SOME!
God bless, JOHN!! And oh yeah, I’ve realized how my my rhomboids and traps need more thickness. Been hitting them 2-3x a week! Got to push! And with exo’s recommendation
thanks man!
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11/16 Delts, arms and traps
Cable shrug superset face pull 3x 12-15
DB seated shoulder press 5x 12,10,4-6,4-6, 15
DB shrugs 4x Failure
Hammer strength plate loaded shoulder press 2 sets w/ both arms 12-15,12-15 / 2 sets unilateral 2x failure each side
Incline barbell press 3x failure
Lateral raise 5x 10,9, dropset, dropset, 20
Front cable raise 4x 8-12,12-15,12-15,20
Reverse pec deck 1x 15 , 1 rest pause 10/8/6
Preacher curl machine 4x 10-15
Cable straight bar curl 3x failure
Seated db curl 2 x failure
Barbell upright row 3x 8-12
Reverse pec deck 4x Failure
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