Recent content by JeffSter

September 28/Upper Body (Pull) 1. Deadlifts Warm-up: 2×8 - 185 lb Working Sets: 3×5 - 285 lb ↑ 2. Pull-Ups 4×9 - Bodyweight ↑ 3. Bent-Over Barbell Rows 4 × 8 - 190 lb ↑ 4. One-Arm Dumbbell Rows 3×10 per arm - 95 lb ↑ 5. Face Pulls 3×16 - 50 lb ↑ Diet Breakfast Oatmeal (1½ cups) made...

September 25/Upper Body (Push) 1. Barbell Bench Press Warm-up: 2 sets × 8 reps (135 Ib) Working Sets: 4 sets × 6 reps (225 lb) 2. Single Dumbbell Shoulder Press 3 sets × 8 reps (55 lb) 3. Incline Dumbbell Press 3 sets × 8 reps (100 lb) 4. Triceps Dips 3 sets × 8 reps (bodyweight) 5. Lateral...

September 23/Lower Body 1. Barbell Squats Warm-up: 2 sets × 8 reps (185 lb) Working Sets: 4 sets × 6 reps (255 lb) 2. Romanian Deadlifts 3 sets × 8 reps (225 lb) 3. Leg Press 3 sets × 10 reps (400 lb) 4. Bulgarian Split Squats 3 sets × 10 reps per leg (70 lb) 5. Leg Curls 3 sets × 10 reps...

September 21/Upper Body (Pull) 1. Deadlifts Warm-up: 2×8 - 185 lb Working Sets: 3×5 - 275 lb 2. Pull-Ups 4×8 - bodyweight 3. Bent-Over Barbell Rows 4×8 - 185 lb 4. One-Arm Dumbbell Rows 3×10 per arm - 90 lb 5. Face Pulls 3×15 - 50 lb Diet Breakfast: Oatmeal (1½ cups) made with milk 1...

September 18/Upper Body (Push) 1. Barbell Bench Press Warm-up: 2 sets × 8 reps (135 Ib) Working Sets: 4 sets × 6 reps (225 lb) 2. Single Dumbbell Shoulder Press 3 sets × 8 reps (55 lb) 3. Incline Dumbbell Press 3 sets × 8 reps (100 lb) 4. Triceps Dips 3 sets × 8 reps (bodyweight) 5...

September 16/Lower Body 1. Barbell Squats Warm-up: 2 sets × 8 reps (185 lb) Working Sets: 4 sets × 6 reps (255 lb) 2. Romanian Deadlifts 3 sets × 8 reps (225 lb) 3. Leg Press 3 sets × 10 reps (400 lb) 4. Bulgarian Split Squats 3 sets × 10 reps per leg (70 lb) 5. Leg Curls 3 sets × 10 reps...

September 14/Upper Body (Pull) 1. Deadlifts Warm-up: 2×8 - 185 lb Working Sets: 3×5 - 275 lb 2. Pull-Ups 4×8 - bodyweight 3. Bent-Over Barbell Rows 4×8 - 185 lb 4. One-Arm Dumbbell Rows 3×10 per arm - 90 lb 5. Face Pulls 3×15 - 50 lb Diet Breakfast: Oatmeal (1½ cups) made with milk 1...

September 11/Upper Body (Push) 1. Barbell Bench Press Warm-up: 2 sets × 8 reps (135 Ib) Working Sets: 4 sets × 6 reps (225 lb) 2. Single Dumbbell Shoulder Press 3 sets × 8 reps (55 lb) 3. Incline Dumbbell Press 3 sets × 8 reps (100 lb) 4. Triceps Dips 3 sets × 8 reps (bodyweight) 5. Lateral...

September 9/Lower Body 1. Barbell Squats Warm-up: 2 sets × 8 reps (185 lb) Working Sets: 4 sets × 6 reps (255 lb) 2. Romanian Deadlifts 3 sets × 8 reps (225 lb) 3. Leg Press 3 sets × 10 reps (400 lb) 4. Bulgarian Split Squats 3 sets × 10 reps per leg (70 lb) 5. Leg Curls 3 sets × 10 reps...

September 7/Upper Body (Pull) 1. Deadlifts Warm-up: 2×8 - 185 lb Working Sets: 3×5 - 275 lb 2. Pull-Ups 4×8 - bodyweight 3. Bent-Over Barbell Rows 4×8 - 185 lb 4. One-Arm Dumbbell Rows 3×10 per arm - 90 lb 5. Face Pulls 3×15 - 50 lb Diet Breakfast: Oatmeal (1½ cups) made with milk 1...

September 4/Upper Body (Push) 1. Barbell Bench Press Warm-up: 2 sets × 8 reps (135 Ib) Working Sets: 4 sets × 6 reps (225 lb) 2. Single Dumbbell Shoulder Press 3 sets × 8 reps (55 lb) 3. Incline Dumbbell Press 3 sets × 8 reps (100 lb) 4. Triceps Dips 3 sets × 8 reps (bodyweight) 5. Lateral...

September 2/Lower Body 1. Barbell Squats Warm-up: 2 sets × 8 reps (185 lb) Working Sets: 4 sets × 6 reps (255 lb) 2. Romanian Deadlifts 3 sets × 8 reps (225 lb) 3. Leg Press 3 sets × 10 reps (400 lb) 4. Bulgarian Split Squats 3 sets × 10 reps per leg (70 lb) 5. Leg Curls 3 sets × 10 reps...

August 31/Upper Body (Pull) 1. Deadlifts Warm-up: 2 sets × 8-10 reps Working Sets: 3 sets × 5-8 reps 2. Pull-Ups 4 sets × 8-12 reps 3. Bent-Over Barbell Rows 4 sets × 8-12 reps 4. One-Arm Dumbbell Rows 3 sets × 10-12 reps per arm 5. Face Pulls 3 sets × 15-20 reps Diet Breakfast: Oatmeal...

August 28/Upper Body (Push) 1. Barbell Bench Press Warm-up: 2 sets × 8-10 reps Working Sets: 4 sets × 6-10 reps 2. Single Dumbbell Shoulder Press 3 sets × 8-12 reps 3. Incline Dumbbell Press 3 sets × 8-12 reps 4. Triceps Dips 3 sets × 8-12 reps 5. Lateral Raises 4 sets × 12-20 reps Diet...

August 26/Lower Body 1. Barbell Squats Warm-up: 2 sets × 8–10 reps Working Sets: 4 sets × 6–10 reps 2. Romanian Deadlifts 3 sets × 8–12 reps 3. Leg Press 3 sets × 10–15 reps 4. Bulgarian Split Squats 3 sets × 10–12 reps per leg 5. Leg Curls 3 sets × 10–15 reps 6. Standing Calf Raises 4...