Shoulders
Standing calf raise 3x15
Hammer mts shoulder press 3x12-18
Atlantis laterals 3x12-15
Lying cable laterals 3x15-20
High pulley rear delt 3x14-16
Reverse pec deck 3x10-12
Chest and calves
Standing calf raise 4x12
Flat dumbell press 3x7-10
Atlantis incline press 4x7-23
Pec deck 4x12-15
Back
Nautilus pullover 3x5
Pull-ups neutral grip 2x12, wide grip 8,6
Bent over barbell row 3x7-12
Atlantis pull-down 3x12-14
Atlantis low row machine 3x10-12
MAG close grip pull-down 3x9-10
Legs
Seated adductor 3x10-15
Single leg curl 3x10-15
Nordic curl 3x10
Leg extension 3x17-20
Hack squat 2x12-15
Arms
Dumbell hammer curl 5x8-20
One arm machine preacher curls 3x12-15
Dual high pulley cable curls 3x12-14
One arm cable pressdowns 4x15-20
One arm cable overhead extensions 3x11-15
Rope pressdown 3x16-17
Bodyweight dips 3x11-13
Hanging leg raises 3x13-18
Shoulders
Standing calf 3x15
Dumbell shoulder press 2x10-15
Dumbell laterals ascending sets 3x50
Lying lateral raises 2x20-23
High pulley rear delt flyes 3x15-20
Atlantis rear delt machine 3x12-13
Legs
Adductor 3x20
Hammer strength glute drive 2x15
Dumbell leg curl 3x10
Seated leg curl 3x8-12
Leg extension 2x18-20
Cybex squat press 3x15-21
Barbell rdl 3x10
Chest
Incline hammer strength press 3x9-11
Flat dumbell press 2x6
Pec deck 3x12-15
Low pulley cable crossover 3x15
Hanging leg raises 3x14-16
Back
Nautilus pullover 3x7-15
Panatta high row 3x10-12
Panatta low row 3x9-12
Mag close grip pull-down 3x12
Bent over barbell row 2x9-13
Hyperextensions 3x15-25
Legs
Seated adductor 3x20
Glute drive 2x15-16
Dumbell leg curl 3x11-12
Seated leg curl 3x8-12
Leg extension 2x18-20
Hammer strength 1 leg press 3x20
Hanging leg raises 3x16-20
Not gonna be posting my workouts on here anymore as the effort hasn’t been worthwhile. If you have requests for custom videos shoot me your idea and price.
2023-12-05 21:58:03 +0000 UTC View PostAs requested, a post-workout quad flex
2024-01-21 20:03:20 +0000 UTC View PostHere’s a leg workout from today
2024-02-10 21:08:48 +0000 UTC View PostWas actually 20.75” when I checked right after finishing arms
2024-04-16 19:04:00 +0000 UTC View Post
Message me to buy full 30 second naked back posing video
2024-04-22 19:03:24 +0000 UTC View Post
Some great fresh content for u
2024-05-23 20:33:16 +0000 UTC View Post
