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[gil3286]

Nebula Leg press was THE daddy for a while

Yeah my gym has the OG from the 90’s

 

[Ulter]

Standing barbell OHP

160x11



Rackable EZ curl bar curls

85x10/8



Seated dumbbell OHP

100’sx7



Dumbbell hammer curls

50’sx5

40’sx8



Weighted decline sit-up

25lbs x 10/8



Bodymasters OHP

250x7



Atlantis lateral raise

120x 10



Hanging leg raise

10/8



Prime handle neutral grip tricep push down

150x11/8



Copenhagen plank 2 x 20

Sec holds



Atlantis overhead tricep ext

80x7/7



Life fitness rear delt fly

220x7/6



35 min interval rower

@gil3286 35 minute interval rower is a great cardio workout. plus it keeps pressure off the legs. great idea!

 

[2Thick]

Standing barbell OHP

160x11



Rackable EZ curl bar curls

85x10/8



Seated dumbbell OHP

100’sx7



Dumbbell hammer curls

50’sx5

40’sx8



Weighted decline sit-up

25lbs x 10/8



Bodymasters OHP

250x7



Atlantis lateral raise

120x 10



Hanging leg raise

10/8



Prime handle neutral grip tricep push down

150x11/8



Copenhagen plank 2 x 20

Sec holds



Atlantis overhead tricep ext

80x7/7



Life fitness rear delt fly

220x7/6



35 min interval rower

@gil3286 hanging leg raise and copenhagen planks are great core training
you also doing some stomach vauumings too? i would do those directly after to really tighten things up

 

[gil3286]

Weighted pull-ups

45lbsx 7/5



Bodymasters OHP with gympin

250+25 x 11



Life fitness lateral raise

150x6



Hamstring curls standing

70x8/6



Flex leg extension

240x8/6



Flex chest supported row-

250x8/6



Life fitness chest fly

250x6

220x8



Rope tricep push down

150x6

120x10



Cable bicep curls

110x8/6





Flex rear delt fly

150x 8/6



Long lever planks

2x 30 sec holds

45
Min steady state rower

 

[ballin2504]

Bench

265x6/5



Kabuki bar seal row

250x4

200x9



Flex leverage incline press

255x5

225x9



Flex leverage chest supported row

245x7

225x9



Flex leverage flat press

325x8



Hammer strength high row

4pps x 5

3ppsx 9



35 min interval rower

@gil3286 some damn good numbers you’re putting up there.

 

[going2cycle]

Yeah my gym has the OG from the 90’s

oldschool damn

 

[going2cycle]

Weighted pull-ups

45lbsx 7/5



Bodymasters OHP with gympin

250+25 x 11



Life fitness lateral raise

150x6



Hamstring curls standing

70x8/6



Flex leg extension

240x8/6



Flex chest supported row-

250x8/6



Life fitness chest fly

250x6

220x8



Rope tricep push down

150x6

120x10



Cable bicep curls

110x8/6





Flex rear delt fly

150x 8/6



Long lever planks

2x 30 sec holds

45
Min steady state rower

big day i like the rope tri push

 

[BodyMonster34]

Concept 2. My gym doesn’t have one.

bro find flag pole anywhere and climb it. good workout. i climb on tanker to salute american flag and do 100 situps then climb down

 

[25homes]

Nice job

 

[gil3286]

Hammer strength incline

4ppsx 4

3 pps and 25x 6



Prone hamstring curls

110x8/7



Lat pulldown 220x7/6



Boston masters leg extension 250x8/6



Flex Overhead press

185x7



Atlantis lateral raise

105x8



Flex chest supported row

225x7/6



V bar tricep pushdowns

150x13/11



Cable bicep curls

14x8/6



Life fitness rear delt flies

235x6/5



Hanging leg raises 13/11



35 min interval rower

 

[Noah Wixx]

Ni

Standing barbell OHP

160x11



Rackable EZ curl bar curls

85x10/8



Seated dumbbell OHP

100’sx7



Dumbbell hammer curls

50’sx5

40’sx8



Weighted decline sit-up

25lbs x 10/8



Bodymasters OHP

250x7



Atlantis lateral raise

120x 10



Hanging leg raise

10/8



Prime handle neutral grip tricep push down

150x11/8



Copenhagen plank 2 x 20

Sec holds



Atlantis overhead tricep ext

80x7/7



Life fitness rear delt fly

220x7/6



35 min interval rower

Keep crushing it brother on a roll love seeing that!

 

[GHgut4life]

Hammer strength incline

4ppsx 4

3 pps and 25x 6



Prone hamstring curls

110x8/7



Lat pulldown 220x7/6



Boston masters leg extension 250x8/6



Flex Overhead press

185x7



Atlantis lateral raise

105x8



Flex chest supported row

225x7/6



V bar tricep pushdowns

150x13/11



Cable bicep curls

14x8/6



Life fitness rear delt flies

235x6/5



Hanging leg raises 13/11



35 min interval rower

hardcore flex here bro PUSH it

 

[gil3286]

Starting out Saturday with 1:20 steady state rower before a days worth of clients.

 

[Tiger Salman Khan]

Hammer strength incline

4ppsx 4

3 pps and 25x 6



Prone hamstring curls

110x8/7



Lat pulldown 220x7/6



Boston masters leg extension 250x8/6



Flex Overhead press

185x7



Atlantis lateral raise

105x8



Flex chest supported row

225x7/6



V bar tricep pushdowns

150x13/11



Cable bicep curls

14x8/6



Life fitness rear delt flies

235x6/5



Hanging leg raises 13/11



35 min interval rower

@gil3286 Solid update man.......

 

[GHgut4life]

Starting out Saturday with 1:20 steady state rower before a days worth of clients.

do it hard bro