Recent content by JohnnyB

CHEST & SHOULDERS •Incline Barbell Bench Press.4 sets of 6–8 reps@ 230–280 lbs •Flat Dumbbell Bench Press; 4 sets of 8–10 reps@ 95–115 lb DBs •Seated Overhead Barbell Press 4 sets of 8 reps@140–180 lbs •Cable Chest Flys (mid to low angle); 4 sets of 15–20 reps (up from 3 sets) •Dumbbell lateral...

Workout for Today Upper Body (Chest, Back, Shoulders, Arms) 1. Bench Press – 5x5 @ 225-275 lb 2. Pull-Ups – 4x10 3. Standing Overhead Press – 4x6-8 @ 115-135 lb 4. One-Arm Dumbbell Row – 4x10 @ 80-100 lb 5. Incline Dumbbell Press – 3x10-12 @ 70-90 lb DBs 6. Cable Lateral Raises – 3x15 (each...

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Quads & Hamstrings Back Squat – 5x8-10 @ 365-405 lb Leg Press – 4x12 @ 700+ lb Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs Leg Extensions – 4x12-15 Glutes & Hamstrings Romanian Deadlifts – 4x10 @ 225+ lb Hamstring Curls (Lying/Seated) – 4x12-15 Hip Thrusts – 4x8-10 @ 405+ lb Standing...

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Workout for today Chest and Triceps Barbell Bench Press – 5x8 – 275lb Incline Dumbbell Press – 4x10-12 –110–120 lb Weighted Dips – 4x12 Machine Chest Press – 3x15 Cable Crossover – 3x20 Close-Grip Bench Press – 4x10 Overhead Dumbbell Extension – 3x12 Rope Pushdowns – 3x15–20 Breakfast...

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