25 September 2024 Wednesday
LATS + CHEST
Excellent workout. I haven’t paired Back and Chest in forever. I’m shocked and happy I nailed 120x3 on Incline Dead Press.
Lats:
• Pull-ups vs. Double Bands No.1x3, No.2x3, No.3x3
• Chest Supported DB Rows 22.5x12x3
• No.2 Banded Cable Lat Pulldowns Narrow Grip @ 1.5 reps : 30x10, 50x8, 70x6
• Unilateral Low Pulley Rows 30x20, 50x15, 70x12 brutal
Chest:
• One Arm Cable Chest Press 30x10x3
• Banded Flyes Standing No.3x15x3
• 3” Incline Dead Press 120x3
• Flat DB Press 27.5x15,12
Stretches:
• Back & Chest
---x---
26 September 2024 Thursday
LOWER BODY
Abs:
• Palloff Press (lbs) 80x15x3
• KB Twists 8x15x3
• Parallel Bar Leg Raises BWx8x3
Calves:
• Leg Press Calf Raises (kgs on each side) 20x15x3
• Toe Raises BWx25x3
Lower Body Pre-Exhaustion:
• Walking Lunges BWx5x2
• Glute Kickbacks 30x15, 40x15
• Adductors 15x15, 20x15, 30x15, 40x15
• Abductors 40x20, 50x20
• Seated Leg Curls 25x15, 30x15
Main Events:
• Leg Press (kgs on each side) 20x20, 40x20, 60x15
• Standing Leg Curls 5x15, 10x12, 12.5x12, 15x8
• Pendulum Squats (kgs on each side) working up to 20x8
• Lying Leg Curls 30x15, 40x12, 50x8
Stretches:
• Calves, Hams & Quads
---x---
27 September 2024 Friday
ARMS + DELTS
Delts & Arms Sequence:
• Cable Rear Delt Flyes (lbs) 10x25, 20x20, 30x15, 40x10
• One Arm Cable Side Delt Raises (lbs) 20x15, 30x15, 40x12, 50x8
• One Arm Cable Overhead Extensions (lbs) 40x20, 50x15, 60x15, 70x12 Rest-Paused
• One Arm DB Preacher Curls 5x15, 7.5x15, 10x12, 12.5x10
Arms & Delts Sequence:
• Cable Pushdowns (lbs) 80x15, 90x15, 100x12 Rest-Paused
• Bar Hammer Curls (kgs on each side) 5x12, 7.5x10, 10x8
• Chest Supported BB Upper Back Rows 40x10x3
• Machine Side Delt Raises 30x15, 40x12, 50x10
Stretches:
• Arms
----x-----
❤️🔥 Mreenal Deshraj @mreenaldeshraj
🦸🏻♂️ Training Partner: @drkanishkjain
🏋🏾 Coaches I Work With:
• Ben Thompson @tbaydeadliftking
• Coach Scott @liftheavyeattacos247
• Sameer Dabilkar @sameerdabilkar83
• Robert Polenik @brutalirongym
👨🏽⚕️Reflexology and Moxibustion @unite_india_yoga_and_fitness
🚴🏽♂️ Myofascial Release Therapy @_anthony.c.lobo_
Hashtags:
#conjugatebodybuilding
#garagegymbodybuilding
27 сен 2024
