Please Scroll Down to See Forums Below 
Get something good like egg protein.
@rizzlekdizzle good work so far man....try to add veggies and fruits to breakfast...........
Friday sushi time
high protein love
Not much gym time for me today
1.5hrs soccer training before workout - legs like jelly after
Shoulders
Nautilus shoulder press
30/40/50/55 reps 12/10/10/10 (PB)
Lat raises
12.5kg/15/17.5/20(PB) reps 10/10/10/8
Above horizontal pronated static hold no weight 30seconds
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
1.5hrs soccer training before workout - legs like jelly after
Shoulders
Nautilus shoulder press
30/40/50/55 reps 12/10/10/10 (PB)
Lat raises
12.5kg/15/17.5/20(PB) reps 10/10/10/8
Above horizontal pronated static hold no weight 30seconds
Reverse fly machine
Lvl 50/60/70 reps 12/12/10
jelly legs broly thats soccer for you lol
Arvo workout
Chest
5min assault bike warmup
Incline bench
Warm up then
60kg/80/100/100 reps 12/10/8/7
Incline chest machine
Lvl 55/65/75 reps 10/10/7
Hi cable flys
Lvl 10/15/20 reps 15/12/10
Low cable flys
Lvl 7.5/10/12.5 reps 12/10/7
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Decline DB curls
17.5/22.5/25 10/10/8
Tricep rope pull down
Lvl 22.5/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 40/50/60 reps 10/10/9
Post gym protein shake
Chest
5min assault bike warmup
Incline bench
Warm up then
60kg/80/100/100 reps 12/10/8/7
Incline chest machine
Lvl 55/65/75 reps 10/10/7
Hi cable flys
Lvl 10/15/20 reps 15/12/10
Low cable flys
Lvl 7.5/10/12.5 reps 12/10/7
Arms
Ez curl bar, wt on each side
10/15/17.5kg reps 10/10/10
Decline DB curls
17.5/22.5/25 10/10/8
Tricep rope pull down
Lvl 22.5/27.5/32.5 reps 15/12/9
Tri ext machine
Lvl 40/50/60 reps 10/10/9
Post gym protein shake
Kill them arms
but need to see some foods.
chest work is on point. 5 minute assault bike warm up is incredible. i like the incline bench just make sure you balance it out with some declines too
@rizzlekdizzle
bro a good arm training workout make the man. i like this. set up beautifully going into next workout
@rizzlekdizzle
Keep the volume just about where it is
@rizzlekdizzle nice work on this one champ. i gotta love this training. the chest and arms are on point. good job finishing up with the big reps
@rizzlekdizzle sushi isn't my thing lol. never got into it. but it does look interesting i will say.
@rizzlekdizzle I love to see your success here. The chest and the arm worked outs are on point. I like the 5 minute assault bike as well. That's a nice warm up.
@rizzlekdizzle awesome work right here bro keep it coming!!
bros all in with this. arm and chest looking strong.
we love this style of training. perfect job!
@rizzlekdizzle
Morning fasted workout
1000m rower warm up
Back
Seated Lever row
Warm up then 30kg/40/50(PB) reps 10/10/7
Weighted pull-ups
+15kg/15/bw reps 10/8/12
Lever row
20/40/50kg reps 3x10
Back ext
Bw/+10/+10kg 3x10
Arms
Tricep push downs straight bar
Lvl 20/27.5/37.5 reps 16/12/9
Single arm o/head cable ext
Lvl 12.5/15/15 12/8/8
Standing db curls
15/17.5/22.5kg reps 10/10/10
Standing curl drop sets
17.5-15-12.5kg 24 reps
17.5-15-15kg 18 reps
Pumped ++
omelette with mushroom and cheese for breakfast
1000m rower warm up
Back
Seated Lever row
Warm up then 30kg/40/50(PB) reps 10/10/7
Weighted pull-ups
+15kg/15/bw reps 10/8/12
Lever row
20/40/50kg reps 3x10
Back ext
Bw/+10/+10kg 3x10
Arms
Tricep push downs straight bar
Lvl 20/27.5/37.5 reps 16/12/9
Single arm o/head cable ext
Lvl 12.5/15/15 12/8/8
Standing db curls
15/17.5/22.5kg reps 10/10/10
Standing curl drop sets
17.5-15-12.5kg 24 reps
17.5-15-15kg 18 reps
Pumped ++
omelette with mushroom and cheese for breakfast
Omelet looks real tasty, you wash that down with a protein shake?
Yep - once I got to work 
Chest and arms a classic workout split
Similar threads
