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Summer cut and training program

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  • #76
    Forgot traps.

    Thank Ford for the home gym

    BB shrugs 4x10

    Face pulls 2x10
    Diversity is a code word for White Genocide

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    • #77
      Push Day

      Football Bar slight incline press: 5x10 (already getting stronger on these)
      Floor DB press/fly 3x10 (these feel great, no shoulder pain at all)
      Neutral grip Pushups 2x10 super slow reps


      Lying delt raises: 6x10
      Football Bar Military press: 4x10

      Lying tri ext: 4x10 (getting stronger here also)
      Tri rope ext: 2x10
      Tri kickbacks 2x10

      Standing DB curls 35lbs 1x15 slow reps

      Rotator cuff work with band
      Diversity is a code word for White Genocide

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      • #78
        Pull Day

        CGPD 5x10
        Med grip PD 4x10
        Cable rows 4x10

        Pullups 2x10
        Standing DB curls 35lbs 4x10
        Hammer cross DB curls 30lbs 3x10

        BB shrugs 225lbs 4x10
        Face pulls 3x10
        rear delt cable laterals 3x10

        Supermans
        Diversity is a code word for White Genocide

        Comment


        • #79
          Leg day

          Raw Squats: 225lbs 4x12
          Walking lunges 2 sets
          Stiff leg deadlift 135lbs 3x12
          Hamstring band curls 2x12

          AM Weight: 221lbs
          Diversity is a code word for White Genocide

          Comment


          • #80

            Pull day 100% Volume

            Close grip pull downs: 3x15
            Neutral grip medium grip pull downs: 3x12-15
            Cable rows: 3x12-15

            Lying incline DB shrugs: 2x15
            Barbell shrugs: 2x12

            Rear delt flys 1x15
            Rear deltoid shrugs 2x15
            face pulls 1x15



            DB curls 3x12
            cable curls 2x15




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