Alright before I show the pictures I'll list how much i lift Bench: 205-245 still reaching for my max Squat: 305 haven't reached limit Deadlift 200-300 max Power lift 100- 160 max still working towards more
Starting with arm workout:
BENCH PRESS:
3x12 for each set J start with a warmup of just the bar (45) pounds
1st set: 90 2nds set: 110 3rd set: 160
SKULL CRUSHERS:
Grab a 30 or 45 lb dumbbells and max out on those usually do around 30 nonstop before my arms give out
CURL UPS:
3x12 for each set J start with a warmup of just the zig zag bar (45) pounds
1st set: 60 2nds set: 90 3rd set: 110
Next Leg Workout:
LEG PRESS:
Warm up: 180
1st Set:225 2nd Set:360 3rd Set:540
SQUATS:
Do as many as possible with my weight usually around 205-305
LEG CURLS:
3x12 for each set J start with a warmup of just the bar (25) pounds
1st set: 35 2nd set: 45 3rd set: 60
And just what i do in a weeks workout Mon, Wed, Fri is leg day Tue, Thur, Sat is arm day
Waist lmao this took a long time to get it small
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Flex the biceps
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Tricep Flex:
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