Recent content by Kcook

DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 10 - 225lbs Romanian Deadlift: 3 x 15 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 12 - 450lbs Walking Lunges: 2 x 18/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 18 - 105lbs Standing Calf Raise: 3 x 18...

DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 10 - 185lbs Incline Dumbbell Press: 3 x 14 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 20 - 25lbs per side Seated DB Shoulder Press: 3 x 10 - 55lb dumbbells Machine Lateral Raise: 3 x 17 - 80lbs Overhead Rope Triceps Extension: 3...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 12 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 15 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 18 - 115lbs Incline Dumbbell Curl: 3 x 17 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 18 - 45lbs Rear...

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DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 10 - 225lbs Romanian Deadlift: 3 x 15 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 12 - 450lbs Walking Lunges: 2 x 18/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 18 - 105lbs Standing Calf Raise: 3 x 18...

DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 10 - 185lbs Incline Dumbbell Press: 3 x 14 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 20 - 25lbs per side Seated DB Shoulder Press: 3 x 10 - 55lb dumbbells Machine Lateral Raise: 3 x 17 - 80lbs Overhead Rope Triceps Extension: 3...

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DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 10 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 14 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 110lbs Incline Dumbbell Curl: 3 x 15 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 40lbs Rear...

DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 10 - 225lbs Romanian Deadlift: 3 x 15 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 12 - 450lbs Walking Lunges: 2 x 18/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 18 - 105lbs Standing Calf Raise: 3 x 18...

DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 8 - 185lbs Incline Dumbbell Press: 3 x 12 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 18 - 25lbs per side Seated DB Shoulder Press: 3 x 8 - 55lb dumbbells Machine Lateral Raise: 3 x 15 - 80lbs Overhead Rope Triceps Extension: 3 x...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 10 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 14 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 110lbs Incline Dumbbell Curl: 3 x 15 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 40lbs Rear...

DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 8 - 225lbs Romanian Deadlift: 3 x 14 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 10 - 450lbs Walking Lunges: 2 x 17/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 20 - 100lbs Standing Calf Raise: 3 x 20...

Much appreciated

DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 6 - 185lbs Incline Dumbbell Press: 3 x 10 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 17 - 25lbs per side Seated DB Shoulder Press: 3 x 7 - 55lb dumbbells Machine Lateral Raise: 3 x 14 - 80lbs Overhead Rope Triceps Extension: 3 x...

DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 10 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 14 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 110lbs Incline Dumbbell Curl: 3 x 15 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 40lbs Rear...