TP's Fit Journal Transcription

[lifter6973]

back

• (3) lat PD 2s+10
• (3) cable rows 2s+10
• (3) rear delts 2s+10
• (3) BBBOrows 1s+20

What up @Tomas Payne.

 

[Tomas Payne]

1. shoulders

• military barbell press
• (3S) lateral shoulder aux
• upright rows
• (3S) rear delt seated lateral (supinated)
• shrugs
• (3S) lateral raise
• seated front delts
• (3S) laying DB rear delt

 

[Tomas Payne]

What up @Tomas Payne.

Bono, grazie! Como stai?

 

[Tomas Payne]

From 7/9/2023

1. legs

• (3) squats
• (3S) single/double leg ext
• (3) lay leg curls
• adductors
• (3S) abductors

 

[Tomas Payne]

From 7/12/2023

1. chest

• (3) flat press
• (3) incline press
• (3) narrow pull-overs
• (3) DB flies

 

[Tomas Payne]

From 7/14/2023

1. back
   • (4) lat PD (wide)+20
   • (4) cable rows (narrow)+20
   • (4) rear delts+5

 

[Tomas Payne]

1. shoulders

• (3) military barbell press
• upright rows
• (3S) rear delt seated lateral (supinated)
• seated front delts
• (3S) laying DB rear delt

 

[Tomas Payne]

1. quads

• (3) seated calf raise
• (3S) single/double leg ext
• leg press
• (3S) calf ext.
• (3) abductors+10

 

[Tomas Payne]

From 7/18/2023

1. chest

• (3) incline press
• banded machine press
• (3S) rotator aux
• (3) pecdec flies
• (3) wide pull-overs

 

[Tomas Payne]

back

• (3) lat PD 2s+10
• (3) cable rows 2s+10
• (3) rear delts 2s+10
• (3) BBBOrows 1s+20

 

[Tomas Payne]

From 7/23/2023

1. shoulders

• military barbell press
• (3S) tricep ext
• seated front delts
• (3S) laying DB rear delt
• lateral raises
• (3S) rear delt seated lateral (supinated)
• (3) upright rows

 

[Tomas Payne]

1. hamstrings

• Stiff leg DL
• (3S) lunges
• (3) laying leg curls
• (3) lower back/glute ext
• (3) adductors+10