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[Mobster]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

Let's see a short video of the pulldowns

 

[Ulter]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

@Ratatata I like the kneeling tricep pushdown... that really helps prevent cheating when you're doing it. It does a good job of isolating the muscle, which is exactly the point.

 

[2Thick]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

I like the variations of the different rows that you're doing on your back day. @Ratatata This not only keeps things going in the right direction, but it also prevents you from getting bored. That's good that your gym has lots of different options for back training. It's paying off.

 

[RoySimpson]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

@Ratatata back is looking broly bro!

 

[Noah Wixx]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

Good work brother

 

[25homes]

Tricep and posterior chain day

Kneeling tricep pushdown
Set 1: 32kg- 16rep
Set 2: 32kg-14rep
Set 2: 32kg- 11rep

Single arm chest supported lat row
Set 1: 61kg- 12rep
Set 2: 61kg- 12rep

Hammer strength iso lateral low row
Set 1: 60kg- 13rep
Set 2: 60kg- 12rep

Single arm seated overhead dumbbell extension
Set 1: 12.5kg- 18rep
Set 2: 15kg- 14rep
Set 3: 15kg- 12rep

Wide grip plate loaded lat pulldown
Set 1: 115kg- 14rep
Set 2: 115kg- 13rep

Deadlift
Set 1: 180kg- 6rep
Set 2: 180kg- 5repView attachment 32663

Good work on the Pic

 

[Ratatata]

Thanks to all u guys positive feed back means allot!!!

Let's see a short video of the pulldowns

I will surely nxt time!!!

 

[Ratatata]

Bicep and push day!!!

Cable baysein curl
Set 1: 26kg- 16rep
Set 2: 26kg- 14rep
Set 3: 26kg- 13rep

Barbell bench press
Set 1: 122.5kg - 5rep
Set 2: 110kg- 7rep

Rope hammer curl
Set 1: 35kg-16rep
Set 2: 35kg- 15rep
Set 3: 35kg- 13rep

Seated incline chest flies
Set 1: 22kg- 16rep
Set 2: 22kg- 14rep

Chest supported dumbbell side lateral raises
Set 1: 12.5kg- 14rep
Set 2: 12.5kg- 12rep
Set 3: 12.5kg- 11rep

Pin loaded shoulder press
Set 1: 55kg- 11rep
Set 2:55kg- 10rep