SeiGun
69% Ascended
- Joined
- Jan 13, 2019
- Posts
- 7,978
- Reputation
- 10,163
Target
Getting lean 12% bf / hollow cheek, adding few cm of shoulder width
Training
Every training around 3x10rep max, 2 min rest, exclude warm up round
Spamming shoulder every weight training session, use lighter weight if still in fatigue to get the blood pump
Monday
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Neck Curl
Neck Extension
Tuesday
MMA
Wednesday
MMA
Thursday
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Machine Chest Press
Friday
Dumbell Lateral Raise
Barbell Squat
Deadlift
Machine Hamstring curl
Saturday
MMA
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Weighted Pull up
Sunday
MMA
Dumbell Lateral Raise
5km Running
been doing these for 3 week, in 2-3 month if not getting lean enough, going to water fast for for few weeks
Getting lean 12% bf / hollow cheek, adding few cm of shoulder width
Training
Every training around 3x10rep max, 2 min rest, exclude warm up round
Spamming shoulder every weight training session, use lighter weight if still in fatigue to get the blood pump
Monday
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Neck Curl
Neck Extension
Tuesday
MMA
Wednesday
MMA
Thursday
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Machine Chest Press
Friday
Dumbell Lateral Raise
Barbell Squat
Deadlift
Machine Hamstring curl
Saturday
MMA
Barbell Military Press
Barbell Row
Dumbell Lateral Raise
Weighted Pull up
Sunday
MMA
Dumbell Lateral Raise
5km Running
been doing these for 3 week, in 2-3 month if not getting lean enough, going to water fast for for few weeks
