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OK, you crack me up when you say 'Arm workout' then the first lift is on the leg press. There must be a reason, I want to hear it.
I'm sorry I didn't realize I hadn't mentioned it before. Since my calves are my weak point I pick one exercise everyday for calves and do it first. Each set is only separated by 20 seconds. I had tried it previously with legs and liked the outcome so I figured I'd do calves now.
Yesterday's shoulder workout;
Kneeling rack presses to the front barx14, 10x14, 20x14, 30x10, 30x8
Kneeling cable Rear delt body parallel to weight stack with working arm farthest from tower 20x12, 25x11, 25x10
Sides incline bench 15x12, single arm 15x12+15x8r, 15x8, 15x9
Front raise on incline 15x10, 15x8, 10x8
Shrugs 45x14, 90x14, 135x9, 135x9
Yesterday's leg workout
Extension/curls superset. 70x15, 80x15+12, 90x11+80x10, 90x9 then someone jumped on the fucking leg curl.
Front squats. Barx15, 10x13, 20x11, 30x12
Stiff leg deads 25x10 slow reps push hips forward to flex gluteus at the top, 35x10, 45x8-should have strapped in because forearms gave out first.
100 rep leg press 5 different foot positions for 29 reps each with no break 45lbs
Feet together and high, wide and high, wide and low, close and low and then traditional shoulder width mid platform.
Today was chest
Seated calf drop set 80x11, 70x8, 55x7, 45x8
Rack flat bench, stops set so arms are at 90 degrees at lowest point, pause on rack 45x14, 55x11, 65x7(some pain in order delt tie in right side), 55x8(pain kicks in reps 7 and 8)
Plate loaded incline 45x15, 55x12, 65x10, 75x8
Around the world flyes 10x8, 10x6, 10x5
Pec deck seat at the lowest setting and hands in frame above handles to target upper chest 80x8, 80x8, 80x7
Ok folks here comes my backlog of workouts;
May 4th
Seated leg press machine calf raise toes out drop set 160x23, 120x13, 80x18
Bent over barbell row underhand grip back parallel to the floor(no 45 degree shit) 25x15, 45x15, 70x11, 80x6, 70x6
Overhand bar rowes on an incline bench(30 degrees) 25x11, 35x11, 45x8.5, 45x9
Behind the neck pull downs kai style(legs behind you instead of under the rollers, no using hip flexors to assist, all back) 110x15, 121x12, 126x11, 131x11(rest pause at 7 and 9)
Pretty wiped out for some reason so I'm doing good mornings instead of deads
Good mornings slow up and down 25x10, 35x10, 45x8
May 10th
Increasing sets of standing db presses 10x10+20x10+30x10+40x8,
10,20,30,40x4
10,20,30x6
Incline bench rear laterals thumbs in towards the body 20x12, 20x12.5, 20x10.5
Seated side laterals with 5 second holds 10x8?, 10x7, 10x6
Bent over front raise 10x13, 10x13, 10x16
May 21st
Behind the neck w press on smith. 25x14, 35x14, 45x9, 45x9
Duvall db press 40x9, 40x9, 40x8
Head on bench rear delt 20x13, 20x8+2 partials, 20x7+1
Seated incline side laterals 15x13, 15x10.5, 15x9.5
Flex seated front raise 12.5x10, 12.5x10, 12x8
Shrugs smith 45x25, 90x15, 135x12, 180x6
Seated cable shrug back 120x12, 120x9, 120x9
Shrug downs 120x13, 120x12, 120x12
May 23rd
Leg press machine calf raise 180x18, 12, 10, 10
Plate loses incline bench machine with bands 50x14, 60x11, 65x7, 60x7
Flat bench guillotines hands all the way out 25x11, X11, x10, x9
Incline two db pullover 25x10, x8, x7
Pec deck one arm at a time. 40x9, x9
May 25th
Seated calf raise drop sets -115x6+80x6+45x8, 115x6+80x6+55x6
Pulldowns to the front kai style 110x14, 121x12, 143x9, 143x7+110x4
Rope pulldowns reverse grip(palms towards you) 99x9, 99x8, 99x6, 99x6
One hand seated cable row -55x11, 60x11, 60x9, 60x9
Incline bench face down rows. 50x9, 50x9, 50x7, 50x6
Good mornings on max rack 10x11, 20x8, 30x7, 30x8+20x4+10x5
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