Recent content by DaJosh

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 15 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 12 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 17 reps 4. Walking Lunges (Dumbbells) - Weight: 90 lbs each dumbbell - 3 sets of 25 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 8 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 15 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 10 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 8 reps 5. Face Pulls (Cable) -...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 235 lbs - 4 sets of 15 reps 2. Overhead Press (Barbell) - Weight: 165 lbs - 4 sets of 15 reps 3. Incline Dumbbell Press - Weight: 60 lbs each dumbbell - 3 sets of 18 reps 4. Triceps Dips - Weight: Bodyweight + 90 lbs -...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 12 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 10 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 15 reps 4. Walking Lunges (Dumbbells) - Weight: 90 lbs each dumbbell - 3 sets of 25 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 8 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 15 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 10 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 8 reps 5. Face Pulls (Cable) -...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 235 lbs - 4 sets of 15 reps 2. Overhead Press (Barbell) - Weight: 165 lbs - 4 sets of 15 reps 3. Incline Dumbbell Press - Weight: 60 lbs each dumbbell - 3 sets of 18 reps 4. Triceps Dips - Weight: Bodyweight + 90 lbs -...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 12 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 10 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 15 reps 4. Walking Lunges (Dumbbells) - Weight: 90 lbs each dumbbell - 3 sets of 25 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 8 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 15 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 10 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 8 reps 5. Face Pulls (Cable) -...

Day 1: Push (Chest, Shoulders, Triceps) 1. Barbell Bench Press - Weight: 230 lbs - 4 sets of 15 reps 2. Overhead Press (Barbell) - Weight: 160 lbs - 4 sets of 15 reps 3. Incline Dumbbell Press - Weight: 60 lbs each dumbbell - 3 sets of 15 reps 4. Triceps Dips - Weight: Bodyweight + 85 lbs -...

Day 3: Lower Body (Legs, Core) 1. Back Squat - Weight: 250 lbs - 3 sets of 12 reps 2. Romanian Deadlift - Weight: 200 lbs (barbell) - 2 sets of 10 reps 3. Leg Press - Weight: 290 lbs - 3 sets of 15 reps 4. Walking Lunges (Dumbbells) - Weight: 90 lbs each dumbbell - 3 sets of 25 steps per leg...

Day 2: Pull (Back, Biceps) 1. Deadlift - Weight: 290 lbs - 4 sets of 8 reps 2. Pull-ups - Weight: Bodyweight - 4 sets of 15 reps 3. Bent-Over Barbell Rows - Weight: 200 lbs - 4 sets of 10 reps 4. Dumbbell Hammer Curls - Weight: 95 lbs each dumbbell - 3 sets of 8 reps 5. Face Pulls (Cable) -...

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