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November 14/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...

Obrigado

Obrigado

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Obrigado

Noted with thanks

Obrigado

Obrigado

November 12/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115...

November 10/Lower Body 1. Barbell Squats - Working sets: 4 sets of 10 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 12 reps with 300 lbs 3. Leg Press - 3 sets of 15 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 12 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 15 reps...

November 7/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...

November 5/Upper Body (Pull) 1. Deadlifts - Warm-up: 2 sets of 10 reps with 235 lbs - Working sets: 2 sets of 15 reps with 342 lbs 2. Pull-Ups - 3 sets of 20 reps 70 lbs 3. Bent Over Barbell Rows - 3 sets of 12 reps with 243 lbs 4. One-Arm Dumbbell Rows - 3 sets of 8 reps per arm with 115...

November 3/Lower Body 1. Barbell Squats - Working sets: 4 sets of 10 reps with 300 lbs 2. Romanian Deadlifts - 3 sets of 12 reps with 300 lbs 3. Leg Press - 3 sets of 15 reps with 465 lbs 4. Bulgarian Split Squats - 3 sets of 12 reps per leg with 205 lbs 5. Leg Curls - 3 sets of 15 reps...

October 31/Upper Body (Push) 1. Barbell Bench Press - Warm-up: 3 sets of 15 reps with 200 lbs - Working sets: 5 sets of 8 reps with 257 lbs 2. Single Dumbbell Shoulder Press - 3 sets of 15 reps with 63 lbs 3. Incline Dumbbell Press - 4 sets of 12 reps with 135 lbs 4. Tricep Dips - 4 sets of...