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  1. #46
    Join Date
    Oct 2016
    Posts
    66
    15 minutes stationary bike
    3x12 45lb seated cable rows

    drop
    5 60lb wide grip lat
    8 45lb wide grip lat
    10 30lb wide grip lat
    15 15lb wide grip lat

    5 60lb close grip lat
    8 45lb
    10 30lb
    15 15lb

    3x15 50lb kettlebell deadlifts
    3x15 5lb one arm bent over row

  2. Google
  3. #47
    Join Date
    Oct 2016
    Posts
    66
    3x12 10lb overhead dumbbell triceps extension

    3x12 15lb tricpes push down

    3x12 5lb inclined db press

    3x12 5lb inclined db flys

    15 mins bike

  4. #48
    Join Date
    Oct 2016
    Posts
    66
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions

  5. #49
    Join Date
    Oct 2016
    Posts
    66
    3x15 30lb wide grip lat pulldown
    3x15 30lb close grip lat pulldown
    3x15 10lb single arm bent over db rows
    3x15 30lb seated cable rows
    3x15 70lb barbell deadlifts

  6. #50
    Join Date
    Oct 2016
    Posts
    66
    3x15 30lb wide grip lat pulldown
    3x15 30lb close grip lat pulldown
    3x15 10lb single arm bent over db rows
    3x15 30lb seated cable rows
    3x15 70lb barbell deadlifts

  7. #51
    Join Date
    Oct 2016
    Posts
    66
    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  8. #52
    Join Date
    Oct 2016
    Posts
    66
    10 minutes stationary bike
    3x15 leg raise
    3x15 sit ups
    3x15 cross legs
    3x15 flutter kicks
    3x15 45lb wide grip lat pulldown
    3x15 45lb seated cable rows
    3x15 10lb single arm bent over db rows
    3x15 50lb kettlebell deadlifts
    3x15 40lb t-bar rows

  9. #53
    Join Date
    Oct 2016
    Posts
    66
    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

  10. #54
    Join Date
    Oct 2016
    Posts
    66
    4x15 10lb dumbbell bench press
    4x15 10lb inclined dumbbell bench press
    4x15 40lb pec deck
    4x15 10lb dumbbell flyes
    4x15 10ln inclined dumbbell flyes
    4x12 20lb barbell bench press
    10 minutes post lift cardio

  11. #55
    Join Date
    Oct 2016
    Posts
    66
    10 minutes stationary bike
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions
    3x15 40lb kettlebell lunges
    3x50m farmer's walk

  12. #56
    Join Date
    Oct 2016
    Posts
    66
    10 minutes stationary bike
    3x15 30lb barbell squats
    3x15 5lb inclined dumbbell flys
    3x15 5lb inclined dumbbell press
    3x15 5lb bicep concentration curls
    3x15 5lb single arm overhead triceps extensions
    3x15 40lb kettlebell lunges
    3x50m farmer's walk

  13. #57
    Join Date
    Oct 2016
    Posts
    66
    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

  14. #58
    Join Date
    Oct 2016
    Posts
    66
    15x3 20lb kettlebell clean and jerk
    15x3 20lb kettlebell swing
    15x3 60lb wide grip lat pull down
    15x3 45lb close grip lat pull down
    3x15 10lbs dumbbell bench press
    3x15 10lbs inclined dumbbell bench press
    3x15 10lbs inclined dumbbell flys
    1x10 10lbs dumbbell flys
    2x15 5lbs dumbbell flys
    3x15 30lb pec deck

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