Recent content by SkipErr

Monday: Chest and Triceps 1. Flat Bench Press - 2 sets of 15 reps (250 lbs) 2. Incline Dumbbell Press - 2 sets of 15 reps (100 lbs) 3. Chest Flyes - 2 sets of 15 reps (95 lbs dumbbells) 4. Tricep Dips - 2 sets of 20 reps (bodyweight) 5. Skull Crushers - 2 sets of 15 reps (125 lbs) 6...

Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 12 reps (217 lbs) 2. Lateral Raises - 4 sets of 15 reps (109 lbs) 3. Front Raises - 4 sets of 10 reps (114 lbs) 4. Shrugs - 4 sets of 8 reps (176 lbs) 5. Cable Crunches - 4 sets of 20 reps (167 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 15 reps (245 lbs) 2. Leg Press - 4 sets of 12 reps (360 lbs) 3. Leg Curls - 3 sets of 20 reps (130 lbs) 4. Leg Extensions - 3 sets of 15 reps (150 lbs) 5. Calf Raises - 4 sets of 20 reps (95 lbs) 20 minutes Cardio Breakfast: - Omelette: 4 eggs...

Tuesday: Back and Biceps 1. Deadlifts - 3 sets of 12 reps (285 lbs) 2. Pull-Ups - 4 sets of 25 reps (body weight) 3. Bent Over Rows - 3 sets of 15 reps (200 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (165 lbs) 5. Barbell Curls - 3 sets of 20 reps (125 lbs) 6. Hammer Curls - 3 sets of...

Thank you @oshhello and happy new year to you

Thank you and I wish you a prosperous new year

祝大家新年快乐！祝您和您的家人一切顺利，幸福美满。 Happy new year to everyone on here. I wish you and your family the best life has to give. Monday: Chest and Triceps 1. Flat Bench Press - 2 sets of 15 reps (250 lbs) 2. Incline Dumbbell Press - 2 sets of 15 reps (100 lbs) 3. Chest Flyes - 2 sets of 15 reps (95...

Tuesday: Back and Biceps 1. Deadlifts - 3 sets of 12 reps (285 lbs) 2. Pull-Ups - 4 sets of 25 reps (body weight) 3. Bent Over Rows - 3 sets of 15 reps (200 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (165 lbs) 5. Barbell Curls - 3 sets of 20 reps (125 lbs) 6. Hammer Curls - 3 sets of...

Monday: Chest and Triceps 1. Flat Bench Press - 2 sets of 15 reps (250 lbs) 2. Incline Dumbbell Press - 2 sets of 15 reps (100 lbs) 3. Chest Flyes - 2 sets of 15 reps (95 lbs dumbbells) 4. Tricep Dips - 2 sets of 20 reps (bodyweight) 5. Skull Crushers - 2 sets of 15 reps (125 lbs) 6...

Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 12 reps (217 lbs) 2. Lateral Raises - 4 sets of 15 reps (109 lbs) 3. Front Raises - 4 sets of 10 reps (114 lbs) 4. Shrugs - 4 sets of 8 reps (176 lbs) 5. Cable Crunches - 4 sets of 20 reps (167 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 15 reps (245 lbs) 2. Leg Press - 4 sets of 12 reps (360 lbs) 3. Leg Curls - 3 sets of 20 reps (130 lbs) 4. Leg Extensions - 3 sets of 15 reps (150 lbs) 5. Calf Raises - 4 sets of 20 reps (95 lbs) 20 minutes Cardio Breakfast: - Scrambled eggs: 4...