Tue, Sep 10th PULL DAY 1 1. Pull Ups / Assisted Pull Ups 3 Sets AMRAP controlled tempo 1-2 Minute Rest 2. Bent Over Ez Bar Row 3 Sets 10-15 Reps 2010 Tempo 2-3 Minute Rest 3. Seated Cable Row 3 Sets 10-15 Reps 2110 Tempo Pause at lengthened contraction 2-3 Minute Rest 4. Straight Arm Cable Pull Downs 3 Sets 8-12 Reps 3010 Pause at lengthened contraction 2 Minute Rest 5. Machine Preacher Curl 3 sets 10-20 Reps controlled 2 Minute Rest 6. Hammer Curl 3 sets 10-20 Reps controlled 2 Minute Rest

nice work keep it up

5 th raps hard at the begging, but it will get to your goal

If you're reading this, I hope you have a great day!

Have a wonderful day!

Workout 4: Legs/Biceps 1. Barbell Conventional Deadlift 5*5 Rest: 1:15 2. Hack Squat Machine 4*10-12 Rest: 1:00 3. Lying Leg Curl Machine 3*10-15 Rest: 1:00 4. Seated Calf Raise Machine 3*25 Rest: 1:00 5. Dumbbell Hammer Curl 4*10-12 Rest: 1:00 6. EZ Bar Curl 3*10-15 Rest: 1:00 7. 40 Mins Cardio & 10 Mins Sauna

Try deadlifting 405lbs next week! light weight haha

Yo the sauna is the best!

Looking good bro! 💪💪

Workout 2 Week 2: Back & Shoulders 1. Barbell Overhand Bent Over Row 5*5 Rest: 2:00 2. Barbell Front Shrug 4*10-12 Rest: 1:00-2:00 3. Cable Close Grip Seated Low Row 4*6-8 Rest: 1:00 4. Supinated Lat Pulldown 3*10-15 Rest: 1:00 5. Dumbbell Lateral Raise 4*10-12 Rest: 1:00 6. Dumbbell Seated Shoulder Press 3*10-15 Rest: 2:00 7. Cable Bar Front Raise 3*10-12 Rest: 1:00 8. 40 Mins of Cardio & 10 Mins of Sauna

Workout 1 Legs & Biceps Week 2 1. Barbell Back Squat 5*5 Rest: 1:15 2. Barbell RDL 4*6-8 Rest: 1:15 3. Leg Extension Machine 3*10-15 Rest: 1:00 4. Calf Raises Standing Machine 4*6-10 Reps Rest: 1:00 5. Dumbbell Alternating Curl 4*10-12 Reps Rest: 1:00 6. Straight Bar Wrist Curl 3*25 Rest: 1:00 7. Leg Raises 3* Failure Rest: 1:00 8. 30/40 Mins of Cardio & 5/10 Mins Sauna

Workout 6: Chest/Triceps 1. Barbell Incline Bench Press 5*5 Rest: 1:15 2. Dumbbell Bench Press 4*6-8 Rest: 1:00 3. Machine Fly 3*15-20 Rest: 1:00 4. Cable Bar Pushdown 4*10-15 Rest: 1:00 5. Cable Rope Overhead Extension 3*15-20 Rest: 1:00 6. 30/40 Mins of Cardio & 5-10 Sauna

Happy Belated Birthday! Keep up the great work!

Happens probably holding in fluids Keep grinding man,

Workout 5: Shoulders/Back/Abs 1. Barbell Standing OHP 5*5 Rest: 2:00 2. Dumbbell Bent Over Reverse Fly 3*15-20 Rest: 1:00 3. Dumbbell Shrug 3*10-12 Rest: 1:00 4. Lateral Raise Cable 3*10-12 Reps 5. T-Bar Row Machine 3*10-12 Rest: 1:00 6. Low Machine Row 3*10-15 Rest: 1:00 7. Hanging Leg Raises 3* Failure Rest: 1:00 Set 1 10 Reps in the video Set 2 10 Reps Set 3 9 Reps 8. 30/40 Mins of Cardio & 5-10 Mins of Sauna

Workout 4: Legs/Biceps 1. Barbell Conventional Deadlift 5*5 Rest: 1:15 2. Hack Squat Machine 4*10-12 Rest: 1:00 3. Lying Leg Curl Machine 3*10-15 Rest: 1:00 4. Seated Calf Raise Machine 3*25 Rest: 1:00 5. Dumbbell Hammer Curl 4*10-12 Rest: 1:00 6. EZ Bar Close Grip Curl 3*10-15 Rest: 1:00 7. 30 Mins of Cardio

Workout 3: Chest/Triceps/Abs 1. Barbell Pause Bench Press 5*5 Rest: 2:00 2. Dumbbell Incline Bench Press 4*10-12 Reps Rest: 1:00 3. Cable Downward Chest Fly 3*15-20 Reps Rest: 1:00 4. Tricep Dip Machine 3*10-15 Reps Rest: 1:00 5. Tricep Cable Rope Pushdown 3*10-15 Reps Rest: 1:00 6. Hanging Leg Raises 3*Failure 7. 30 Mins of Cardio

Workout 2: Back & Shoulders 1. Barbell Overhand Bent Over Row 5*5 Rest: 1:15 2. Barbell Front Shrug 4*10 Rest: 1:00 3. Cable Close Grip Seated Low Row 4*6 Rest: 1:00 4. Supinated Lat Pulldown 5*10 Rest: 1:00 5. Dumbbell Lateral Raises 4*10 Rest: 1:00 6. Dumbbell Seated Shoulder Press 3*10-15 Rest: 1:00 7. Cable Bar Front Raise 3*10 Rest: 0:45 8. 30 Mins of Cardio

Workout 1 Legs & Biceps 1. Barbell Back Squat 5*5 Rest: 1:15 2. Barbell RDL 4*6 Rest: 1:00 3. Leg Press 5*15 Rest: 1:00 4. Leg Extension Machine 5*10 Rest: 1:00 5. Calf Raise Machine 4*6 Rest: 0:45 6. Dumbbell Alternating Curl 4*10 Rest: 1:00 7. EZ Bar Reverse Grip Curl 5*15 Rest: 0:30 8. Straight Bar Wrist Curl 3*25 Rest: 0:30 9. Leg Raises 3*Failure Rest: 1:00 10. 30 Mins Cardio

If you're reading this, have a great day!

Awesome!!

Everyone starts somewhere! Begin your fitness journey today!

Back gains!

Greek god

1. D Handle Lat Pull Downs 1 Warm up set 10-15 Reps 3 sets 10-15 Reps 3010 Tempo 2-3 Minute Rest 2. T-Bar Row 3 Sets 10-15 Reps 2110 Tempoi. Pause at lengthened contraction 1 - 2 Minute Rest 3. Machine Low Row 3 Sets 10-15 Reps with 2010 Tempo 2 Minute Rest 4. Single Arm Dumbbell Row 3 Sets 10-15 Reps 3010 2 Minute Rest 5. Cable Curls 3 sets 10-20 Reps controlled 2 Minute Rest 6. Ez Bar Curls 3 sets 10-20 Reps controlled 2 Minute Rest 7. 90 Mins Cardio

PULL DAY 1 1.Pull Ups / Assisted Pull Ups 3 Sets Amrap controlled tempo 1-2 Minute Rest 2. Bent Over Ez Bar Row 3 Sets 10-15 Reps 2010 Tempo 2-3 Minute Rest 3. Seated Cable Row 3 Sets 10-15 Reps 2110 Tempo Pause at lengthened contraction 2-3 Minute Rest 4. Straight Arm Cable Pull Downs 3 Sets 8-12 Reps 3010 Pause at lengthened contraction 2 Minute Rest 5. Machine Preacher Curl 3 sets 10-20 Reps controlled 2 Minute Rest 6. Hammer Curl 3 sets 10-20 Reps controlled 2 Minute Rest

One away from 150 subs! Good shit on cardio man!

Keep it up bro, get that cardio done!

If you're reading this, I hope you have a wonderful day!

way to go, keep the good job!

Wow man, congrats on the year on KZbin! I hope for nothing but great things for you!

congrarts brother!!!

good luck bro

Good stuff man

Congrats on the one year on KZbin! 🎉

Nice cut my g

Thank You! If you're reading this, I hope you have a wonderful day!

Bro times flies! One year and for many more!

Hey shawty in the back....wassup?

Almost 1 year, congrats dude!

PUSH DAY 1: 1. 30° Incline Bench / Machine Press 3 Sets 8-12 Reps 2110 Tempo 1 -2 Minute Rest 2. 45° Incline Dumbbell Press 3 Sets 10-12 Reps 31X0 Tempo 1 - 2 Minute Rest 3. Cable Flies Low to High 3 Sets 10-15 Reps 2010 Tempo 1 - 2 Minute Rest 4. Machine Dips / Body Weight Dips 3 Sets 12-15 Reps 2010 Tempo 1 - 2 Minute Rest 5. Chest Supported Rear Delt Flies 3 Sets 12-15 Reps Controlled tempo 1-2 Minute Rest 6. Tricep Push Downs 3 Sets 10-20 Reps controlled tempo 2 Minute Rest 7. 45 Mins of Cardio

Oh Canada!

Bro that bicep vein is crazy asf!!

Looking super ripped.

PULL DAY 2 1. D Handle Lat Pull Downs 1 Warm up set 10-15 Reps 3 sets 10-15 Reps 3010 Tempo 2-3 Minute Rest 2. T-Bar Row 3 Sets 10-15 Reps 2110 Tempoi. Pause at lengthened contraction 1 - 2 Minute Rest 3. Machine Low Row 3 Sets 10-15 Reps with 2010 Tempo 2 Minute Rest 4. Single Arm Dumbbell Row 3 Sets 10-15 Reps 3010 2 Minute Rest 5. Cable Curls 3 sets 10-20 Reps controlled 2 Minute Rest 6. Ez Bar Curls 3 sets 10-20 Reps controlled 2 Minute Rest 7. 75 Mins of Cardio

Hell Yeah bro! You're so close to your goal!!! Hang in there man

LEG DAY HAMSTRING DOMINANT 1. Seated Leg Curl 3 Sets 15- 20 Reps controlled Tempo 2-3 Minute Rest 2. Barbell Back Squat 3 Sets 10-15 Reps 3010 Tempo 2 Minute Rest 3. Romanian Deadlift 3 Sets 10-15 Reps 2010 Tempo 2 Minute Rest 4. Bulgarian Split Squat 3 Sets 10-15 Reps Each Leg 2 Second Eccentric 1 Second Pause at lengthened contraction 1 - 2 Minute Rest 5. Calf Raises 3-4 Sets 15 Reps controlled tempo 1-2 Minute Rest 6. 75 Minute of Cardio

Getting shredded bro!

Re-watching this and it's crazy how much size you put on after 10 months, good shit my dude!

You'll get to 160lbs before you know it man, keep up the great work! You're looking good my dude!