Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 180 lb

Seated Arnold Press - 3x20 - 84 lb

Barbell Front Raise - 3x20 - 114 lb

Dumbbell Lateral Raise - 2x40 - 48 lb

TRICEPS

Close Grip Bench Press - 2x20 - 236 lb

Seated French Press - 2x25 - 96 lb

Seated EZ Bar Skullcrusher - 2x25 - 131 lb


Cable Tricep Extension - 1x40 - 106 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 356 lb

Barbell Rows - 3x20 - 213 lb

Lat Pull Down - 3x20 - 205 lb

Seated Cable Row - 2x40 - 114 lb

CALVES

Seated Calf Raise - 3x20 - 246 lb

45 Degree Calf Raise - 3x30 - 147 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 237 lb

Incline Bench Press - 2x20 - 216 lb

Dumbbell Bench Press - 2x20 - 110 lb

Dumbbell Flys - 2x40 - 77 lb

BICEPS

Pinwheel Curls - 2x20 - 71 lb

Standing Barbell Curl - 2x20 - 123 lb

Cable Preacher Curl - 1x40 - 136 lb

 

[zedhed]

shoulder and tricep workouts are on point

 

[caligirl85]

very nice split routines a great way for people to copy your training

 

[Shrine]

love how you post up the pictures

 

[Zyglamail]

can tell by your pictures that your form is perfect

 

[Arabian]

you are quite literally cooking every time you work out great job

 

[BookerTNY]

kCOOK you are the man!

 

[sambee38]

very nice style of training I love the incline bench press

 

[Austin316]

just be careful on those overhead lifts you don't want to hurt your shoulder