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Joefriell
Joefriell g Joe Friel
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2017
Posted

Flat bench press 5x10 12

Decline dumbell press/fly 4x10 ss

Incline dumbell press 2 different angle ss 4x10

Cable fly 4x15 20

Barbell curl max kg 3 set 1x drop

Scot curl 3x 6 8

Incline cable curl hammer rope curl ss 4x10

BACK TRAPS

Cable wide rowing 5x10 12 1X Drop 10 12 14 16 18

Barbell rowing 3x10

Tbar dumbell rowing ss 3x10

Lat pull down 5x10 12

Deadlift hyperextension ss 3x10

Upright rowing barbell shrug ss 4x10

 

SHOULDER TRICEPS

Triset rear deltoid facepull machine rear deltoid fly dumbell rear deltoid fly 

Dumbell shoulder press frontal press ss 4x10

Lateral raise max kg 4x12 1x drop

Cable push down 6x10 12 3x close 3x wide

Close grip bench press 3 sets 1xdrop

Rope pushdown kickback ss 4x15

LEGS

leg extension 5x12 1xdrop

Leg press 4x15

Hack squat 5x15

Leg curl 4x15

Calf raise 5xfree

Joefriell
Joefriell g Joe Friel
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: April 4, 2017
muscular strength
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