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DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×5 - W225 lb (90 sec) - Front Squat: 3×8 - W115 lb (90 sec) - Dumbbell Bench Press: 3×10 - W45 lb (60 sec) - Barbell Shrugs: 3×12 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec) -...

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DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×10 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×12 each -...

Thanks brother man

I have to say I thought Hadi Choopan would clinch it, but nah, congratulations to Derek Lunsford 👏

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×6 - W185 lb (90 sec) - Romanian Deadlift: 3×8 - W135 lb (90 sec) - Bench Press: 4×6 - W155 lb (90 sec) - Seated Cable Row: 3×10 - W110 lb (60 sec) - Plank: 3×30 DAY 1 – LEG + POWER DAY Breakfast: - 4 whole eggs + 2 egg whites - 1 cup oatmeal with...

DAY 3 – POSTERIOR CHAIN + FULL BODY - Deadlift: 4×5 - W225 lb (90 sec) - Front Squat: 3×8 - W115 lb (90 sec) - Dumbbell Bench Press: 3×10 - W45 lb (60 sec) - Barbell Shrugs: 3×12 - W155 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×10 - W30 lb curl / W50 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×8 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×8 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×10 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×10 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset...

Thanks brother

Hi brothers, I'll be modifying my routine from today. Basically, on Mondays I'll be focused on my Legs and Push Power, Wednesday's will be for my Upper Body and Core while Friday's will be dedicated to my Posterior Chain and Full Body. My maintenance calories will be around 2,700 kcal/day, but...

Thanks brother. Have a great weekend

(SEPT 29) - WEEK 144 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A Workout A: - Bent-Over Row: 3x12 - W: 384 Ib - Bench Press: 3x10 - W: 412 Ib - Back Squat: 3x8 - W: 518 Ib - Overhead Shoulder Press: 3x10 - W: 307 Ib - Deadlift: 2x12 - W: 555 Ib NUTRITION: Breakfast (7 AM) - Whole Grain...

Thanks brother

(OCT 1) - WEEK 143 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B Workout B: - Lat Pulldown: 3x12 - W: 370 Ib - Dumbbell Bench Press: 3x10 - W: 243 Ib - Sled Leg Press: 3x15 - W: 815 Ib - Dumbbell Shoulder Press: 3x12 - W: 208 Ib - Power Clean: 2x10 - W: 391 lb NUTRITION Meal 1: (8 AM) -...