Recent content by DjuriEggink

DAY 3 – POSTERIOR CHAIN + FULL BODY The weekend came with some abdominal cramping, which made things a little uncomfortable, so I’m being mindful of how I feel going into this week. Still, I’m staying positive and keeping the focus on consistency rather than forcing anything. I’ll be paying...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 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: 4×12 - W230 lb (90 sec) - Front Squat: 3×15 - W120 lb (90 sec) - Dumbbell Bench Press: 3×15 - W50 lb (60 sec) - Barbell Shrugs: 3×12 - W165 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×12 - W35 lb curl / W55 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 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: 4×12 - W230 lb (90 sec) - Front Squat: 3×15 - W120 lb (90 sec) - Dumbbell Bench Press: 3×15 - W50 lb (60 sec) - Barbell Shrugs: 3×12 - W165 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×12 - W35 lb curl / W55 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...

DAY 1 – LEGS + PUSH POWER - Back Squat: 4×15 - W190 lb (90 sec) - Romanian Deadlift: 3×15 - W140 lb (90 sec) - Bench Press: 4×15 - W160 lb (90 sec) - Seated Cable Row: 3×15 - W115 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: 4×12 - W230 lb (90 sec) - Front Squat: 3×15 - W120 lb (90 sec) - Dumbbell Bench Press: 3×15 - W50 lb (60 sec) - Barbell Shrugs: 3×12 - W165 lb (60 sec) - Biceps Curl + Triceps Pushdown Superset: 3×12 - W35 lb curl / W55 lb pushdown (45 sec) -...

DAY 2 – UPPER BODY + CORE - Overhead Dumbbell Press: 4×20 - W40 lb each (90 sec) - Pull-ups or Lat Pulldown: 4×20 Bodyweight / W120 lb (60 sec) - Incline Dumbbell Press: 3×20 - W45 lb (60 sec) - Chest Supported Dumbbell Row: 3×24 - W55 lb (60 sec) - Face Pull + Lateral Raise Superset: 3×24 each...