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[ROIDDERS]

Bench

260x9/8



Single arm DB row

130x6

110x8



Flex chest press

3pps and a 25x7

3ppsx 9



Kabuki bar seal row

195x 9/8



Hammer strength incline

3pps and a 25 x 7



Dips x 10



Hammer strength high row

3ppsx9/8



35 min interval rower

Always enjoy reading your training routine. You hit it hard and then you finish off with the rower. That's great cardio and great for getting the blood flowing. @gil3286

 

[gil3286]

Standing military press

195x 6



Rackable curl bar curls

95x8/7

75x11



Copenhagen plank

2x 25 sec holds



Bodymasters OHP

275x8

250x9



Weighted decline sit-ups

25x11/9



Atlantis lateral raise

150x7

120x10



Prime Tricep pushdowns

150x9/8

120x10



Cable bicep curls

170x7

140x9



Rear delt fly

160x9/7



Cuffed Tricep Pushdown

120x9/7



Hanging leg raises

X 11/10



35 min interval cardio

 

[2Thick]

Nebula leg press

7pps and a 25x7



AFS leg press

5ppsx8/7



Nautilus hip thrust

7ppsx12/10



Bodymasters Leg extension

250x9/8

220x10



Flex hamtractor

285x8/7

225x11





45 min steady state rower

I like the workout to be honest with you. @gil3286 Leg training is definitely fun to do and I like the hip thrusts as well.

 

[CEO]

@gil3286 Bro, we are looking forward to seeing what kind of results you can get on this. I like the single-arm dumbbell rows and I like the hammer strength incline. Those are good right in their own alley

Bench

260x9/8



Single arm DB row

130x6

110x8



Flex chest press

3pps and a 25x7

3ppsx 9



Kabuki bar seal row

195x 9/8



Hammer strength incline

3pps and a 25 x 7



Dips x 10



Hammer strength high row

3ppsx9/8



35 min interval rower

 

[Ulter]

Standing military press

195x 6



Rackable curl bar curls

95x8/7

75x11



Copenhagen plank

2x 25 sec holds



Bodymasters OHP

275x8

250x9



Weighted decline sit-ups

25x11/9



Atlantis lateral raise

150x7

120x10



Prime Tricep pushdowns

150x9/8

120x10



Cable bicep curls

170x7

140x9



Rear delt fly

160x9/7



Cuffed Tricep Pushdown

120x9/7



Hanging leg raises

X 11/10



35 min interval cardio

Heck of a job on this training. Just make sure on those standing military presses you're not overdoing it that much on the shoulders. @gil3286