Recent content by JeffSter

August 19/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...

August 17/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 14/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...

Obrigado

August 12/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...

August 10/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 7/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 6...

August 5/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 sets...

August 3/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 Whole...

July 31/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 6...

July 29/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 17 reps with 235 lbs - Working sets: 2 sets of 22 reps with 342 lbs 2. Pull-Ups - 3 sets of 18 reps 75 lbs 3. Bent Over Barbell Rows - 3 sets of 20 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 15 reps per arm with 115 lbs...

July 27/Lower Body 1. Barbell Squats - Working sets: 4 sets of 18 reps with 305 lbs 2. Romanian Deadlifts - 3 sets of 20 reps with 305 lbs 3. Leg Press - 3 sets of 18 reps with 470 lbs 4. Bulgarian Split Squats - 3 sets of 18 reps per leg with 210 lbs 5. Leg Curls - 3 sets of 18 reps with...

July 24/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 18 reps with 205 lbs - Working sets: 5 sets of 14 reps with 262 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 18 reps with 68 lbs 3. Incline Dumbbell Press - 4 sets of 17 reps with 140 lbs 4. Tricep Dips - 4 sets of...

July 22/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 17 reps with 235 lbs - Working sets: 2 sets of 22 reps with 342 lbs 2. Pull-Ups - 3 sets of 18 reps 75 lbs 3. Bent Over Barbell Rows - 3 sets of 20 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 15 reps per arm with 115 lbs...

July 20/Lower Body 1. Barbell Squats - Working sets: 4 sets of 17 reps with 305 lbs 2. Romanian Deadlifts - 3 sets of 18 reps with 305 lbs 3. Leg Press - 3 sets of 17 reps with 470 lbs 4. Bulgarian Split Squats - 3 sets of 17 reps per leg with 210 lbs 5. Leg Curls - 3 sets of 17 reps with...