Side laterals 4 x 10-12 @alkhemyproductions
Side laterals 4 x 10-12
@alkhemyproductions
sageofsixpacks activity
Db shoulder press 4 x 8-10 @alkhemyproductions
Db shoulder press 4 x 8-10
@alkhemyproductions
Shoulders/Biceps Db shoulder press 4 x 8-10 Side laterals ..
Shoulders/Biceps
Db shoulder press 4 x 8-10
Side laterals 4 x 10-12
Front plate raises 100 reps
Barbell curls 4 x 8-10
Incline db curls 4 x 10-12
Preacher curls 4 x 12'
@alkhemyproductions
Rope upright rows 4 x 15-20 @alkhemyproductions
Rope upright rows 4 x 15-20
@alkhemyproductions
Shrugs 4 x 20 @alkhemyproductions
Shrugs 4 x 20
@alkhemyproductions
Db incline press 4 x 8-10 @alkhemyproductions
Db incline press 4 x 8-10
@alkhemyproductions
Pec minor dips 4 x 8 supersetted w/ Bench press 4 x 12 (d..
Pec minor dips 4 x 8
supersetted w/
Bench press 4 x 12 (don’t lock out only come up high enough to contract pecs )
@alkhemyproductions
Lower cable pulls 4 x 25,20,15,10 @alkhemyproductions
Lower cable pulls 4 x 25,20,15,10
@alkhemyproductions
Chest/Trap Lower cable pulls 4 x 25,20,15,10 Pec minor d..
Chest/Trap
Lower cable pulls 4 x 25,20,15,10
Pec minor dips 4 x 8
supersetted w/
Bench press 4 x 12 (don’t lock out only come up high enough to contract pecs )
Db incline press 4 x 8-10
Shrugs 4 x 20
Rope upright rows 4 x 15-20
@alkhemyproductions
Goblet Squats 4 x 8-10 @alkhemyproductions
Goblet Squats 4 x 8-10
@alkhemyproductions
Leg Press 4 x 20 @alkhemyproductions
Leg Press 4 x 20
@alkhemyproductions
Glute Ham Thrust 4 x 20 with 3 second hold at the top @alkh..
Glute Ham Thrust 4 x 20 with 3 second hold at the top
@alkhemyproductions
Seated Leg Curl 4 x 20, 20, 15, 15 @alkhemyproductions
Seated Leg Curl 4 x 20, 20, 15, 15
@alkhemyproductions
Good mornings 4 x 15 @alkhemyproductions
Good mornings 4 x 15
@alkhemyproductions
Squats 4 x 6-8 @alkhemyproductions
Squats 4 x 6-8
@alkhemyproductions
Legs Squats 4 x 6-8 Good mornings 4 x 15 Seated leg cur..
Legs
Squats 4 x 6-8
Good mornings 4 x 15
Seated leg curls 4 x 20,20,15,15
Glute ham thrust 4 x 20 3 sec hold at the top
Leg press 4 x 20
Goblet squats 4 x 8-10
@alkhemyproductions
Triceps/Calves Dips machine 4 x 12 3 sec positive and 3 s..
Triceps/Calves
Dips machine 4 x 12 3 sec positive and 3 sec hold in contraction
Tricep pushdowns 4 x 12
Close grip bench press 4 x 12
Seated calf raises 4 x 20
Standing calf raises 4 x 20
@alkhemyproductions
Triceps/Calves Dips machine 4 x 12 3 sec positive and 3 s..
Triceps/Calves
Dips machine 4 x 12 3 sec positive and 3 sec hold in contraction
Tricep pushdowns 4 x 12
Close grip bench press 4 x 12
Seated calf raises 4 x 20
Standing calf raises 4 x 20
@alkhemyproductions
Seated calf raises 4 x 20 Standing calf raises 4 x 20 @al..
Seated calf raises 4 x 20
Standing calf raises 4 x 20
@alkhemyproductions
Standing calf raises 4 x 20 @alkhemyproductionS
Standing calf raises 4 x 20
@alkhemyproductionS
Seated calf raises 4 x 20 @alkhemyproductions
Seated calf raises 4 x 20
@alkhemyproductions
Close grip bench press 4 x 12 @alkhemyproductions
Close grip bench press 4 x 12
@alkhemyproductions
Close grip bench press 4 x 12 @alkhemyproductions
Close grip bench press 4 x 12
@alkhemyproductions
Tricep pushdowns 4 x 12 @alkhemyproductions
Tricep pushdowns 4 x 12
@alkhemyproductions
Tricep pushdowns 4 x 12 @alkhemyproductions
Tricep pushdowns 4 x 12
@alkhemyproductions
Dips machine 4 x 12 3 sec positive and 3 sec hold in contr..
Dips machine 4 x 12
3 sec positive and 3 sec hold in contraction
@alkhemyproductions
