Things are coming along pretty well for 2 months back at the gym. My strength is going up steadily, I am gaining more endurance throughout my workouts and my body is starting to shape up nicely. Only thing is, I need to focus even harder, on losing body fat. I can get the shoulder cuts, the broad back, and the massive legs, but I need to drop some body fat to be overly satisfied.
Also, strength training is my favorite thing to do now. Before it was all about hypertrophy, but now it is about both. I honestly believe that that strength training can help boaster an overall physique, to the point that average hypertrophy training, cannot.
Shoulders
– lateral raises: 20 x 10
– front shoulder raises: 8kg x 10
– reverse butterflies: 25 x 10
– db shoulder shrugs: 25 x 25
– db overhead press: 45 x 8
Back
– lat pulldown: 100 x 10, 120 x 5
– barbell bent over rows: 150 x 3, 110 x 6, 135 x 4
– one arm db bent over rows: 50 x 8
Biceps
– one arm alternate db bicep curls: 35 x 8
– hammer curls: 40 x 8
– db concentration curls: 20 x 10
– z-bar curl: 40 x 7
Chest
– barbell bench press: 135 x 8
– db incline bench press: 50 x 5
– machine bench press: 90 x as much reps as possible
Triceps
– triceps behind head cable extensions: 40 x 10
– one arm db behind head triceps extensions: 25 x 6
– z-bar triceps extension: 20 x 10
Legs
– leg extensions: 100 x 10
– barbell squat: 135 x 8
– t-bar deadlifts: 135 x 10, 155 x 5
– barbell deadlifts: 135 x 10, 155 x 6
– leg curls: 50 x 10
– calves raises: 100 x 10
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