anti-blog vol7 delts[h],midback[l],bicepts[h],forearms[l]
changed things up a lot this week superset 1 round only following 3×5of a heavy midrange exlooks like this
upright row 3×5-7,9
incline onearm raise[static x,x-rep]1×8 foward lean laterals[x-fade,xrep]1×9
decline shoulder press[x-rep,x-m]12reps, behind the neck press[x-rep]9-12reps
midback deadlifts 2×9-12
high rows1×10-15 vhandle rows2×10-15
deadlifts great for overall developement not to mention anabolic acceleration[ great if your looking for a size surge] bentover laterls and bent over rows both for 12 reps
bicepts cable curls were decided on but due to pain in bicepts had to change to standing straight bar curls[no pain at all wow!]2×5-7,9 super set incline curls[x-rep, static x]9-12reps one arm preacher curl[x-rep,staticx]10-12 reps
fprearms rope hammercurls1-2×9-12
reversecurl 10reps machine hammer curls9-12reps
reverse curls ,rockers30-40 reps
anti-summary- felt deadlifts [still feling them today 2 days later],enjoying the occulsion from all the continious tension supersets gonna keep up the straight bar curls for a few weeks till next time iron buddies!!!!
