Recent content by gil3286

Megamass pronated row 4ppsx8/8/7 Flex leg extension 300x7/5 Body masters OHP with gym pin 275x12/8 Seated lateral raise 150x7 Star trac lat pulldown 185x9/ Prone hamstring curls 130x6 110x9 Life fitness chest fly 190x8/7 Dumbbell hammer curls 35x10/7 Rope Tricep...

Standing military press 200x5 150x7 135x8 Rackable curl bar curls 110x6/5/4 100x8/7 90x 9 Copenhagen plank 2x25 sec holds Tricep Pushdown rehab 60x8/7/7/6 55x9/8 Atlantis lateral raises 140x7/6 110x10 Weighed decline sit-ups 45x9/8 Rear delt flies 160x9/8...

Flex hamtractor 285x11/10/9 Pendulum squat 3pps a 25 and 10x 7/5 3ppsx8 Nautilus hip thrust 7ppsx 9/8/6 Bodymasters leg ext 250x7/6 200x9 45 min rower

Flex chest press 4ppsx7/5 3ppsx 8 Megamass chest supported row 5ppsx 8/6 4ppsx 9 Hammer strength incline press 3ppsx8/6 Star trac lat pulldown 225x6 185x9 Hammer strength high row 2ppsx16/14 35 min interval rower

Sat/sunday 1:20 Min rower

Bodymasters chest press 200x11/9 Neutral grip star trac lat pulldown 185x10/8 Bodymasters leg ext lengthened position 190x11/10 Bodymasters ohp 250x12 Flex hamtractor 255x12/11 Atlantis lateral raise 120x8 Hammer strength high row single arm 2ppsx 8/ Tricep...

Star trac lat pulldown 205x9/8/7 Flex leg extension 300x6 255x10 Megamass chest supported row 4ppsx8/7 Cable chest fly 220x7/7 Bodymasters ohp 200x8 Seated lateral raise 120x11 Tricep Pushdown rehab 65x12/11/8 Rear delt fly 160x8 Cable bicep curls 130x11/8...

Standing military press 195x7/5 Back off 145x11 Rackable curl bar curls 105x8/7/6 95x9/7 85x11 Copenhagen planks 2x25 sec holds Atlantis lateral raise 145x8/6 115x9 Rope Tricep pushdowns Rehab 65x8 60x7/7/6 Weighted decline sit-up 45x9/7 Rear delt fly 190x8/7...

Flex hamtractor 285x11/10/9 Pendulum squat 4ppsx6/4 3ppsx9 Nautilus hip thrust 7ppsx10/9/7 Bodymasters leg ext 250x8/6 210x8 45 min steady state rower

If there’s a slash between numbers it’s 2 sets. If no slash, single set

Flex chest press 4ppsx7 3pps and a 25x9/7 3ppsx9 Megamass chest supported row 5ppsx8/7 4ppsx9 Hammer strength incline 3ppsx7/7 Star trac lat pulldown 2ppsx7/6 Hammer strength high row 3pps and a 25x7 3ppsx 8 35 min interval rower

Saturday/sunday 1:20 min rower

Bodymasters neutral grip Chest press 230x8/6 Star trac lat pulldown neutral grip 185x10/8 Bodymasters leg ext 200x12/10 Megamass chest supported row neutral grip 4ppsx7/7 Flex hamtractor 250x12/10 Bodymasters ohp pronated grip 220x11 Weighted crunch on lat pulldown...

Star trac lat pulldown 2ppsx 7/6 1pps and a 25x9 Flex leg extension 285x6 255x9 Bodymasters ohp 250x11/9 Megamass chest supported row neutral grip 4ppsx8/ Prone hamstring curls 120x8/7 Seated lateral raise 130x11 Life fitness chest fly 190x9/7 Cable bicep curls...

Nah, 7 days a week is plenty