OC's new program

[OC Cartel]

Upper Body Hypertrophy

BB Incline - 135x12, 165x12, 185x10, 235x6
HS Row - 2 plates x 12, 4px8, 4p+50x8, 6px6
Flat DB Press Rest/pause - 50x10, 60x10, 70x6 *superset
CG Pulldown - 15,15,8 *superset
Lat Raise Machine - 20,12,7.5 *superset
DB Shrug Superset

 

[OC Cartel]

Lower Body Hypertrophy

Plate Loaded Squat Press - 2p+50x20, 4p+50x12, 6p+50x10, 8p+50x6, 9p+50x6
Ab Machine - 3x15 *superset
Standing Calf - 3x15 *superset
Hip Ad - 3x12 *superset
Hip Ab - 15,15,10 *superset
CGBP - 115x10, 135x10, 155x10, bar x 20 *superset
BB Curl - 65x12, 75x12, 85x6, bar x 15 *superset

 

[OC Cartel]

Upper Body Strength

Incline DB - 50x12, 60x12, 70x10, 90x6, 105x5
Reverse Grip Row - 135x12, 175x8, 205x6, 235x5
DB Shoulder Press - 40x15, 50x11, 60x6 *superset
BB Shrug - 135x12, 175x15, 205x15, 235x6
Forearm - 3x15 *superset

 

[OC Cartel]

Lower Body Strength

Deads - 135x12, 185x10, 225x10, 275x6, 325x2
Crunches - 3x20
Seated Calf - 90x12, 115x10, 145x9
Reverse BB Curl - 65x10, 75x10, 85x6
Reverse Cable Tri Ext. - 15,15,6 *superset

 

[OC Cartel]

Upper Body Hypertrophy

HS Flat Bench - 2px15, 2p+70x10, 4px6, 4p+50x7
HS Front Lat PD Reverse Grip - 2px15, 2p+50x12, 4px10, 6px3
Cable Crossovers - 12,12,10
Seated Row Narrow Grip - 12,12,15
Standing DB Lat - 15,20,25x15 *superset
Standing Plate Load Shrug - 2px20, 4px15, 6px15, 2px10

 

[gator_mclusky]

Looks solid mang!

 

[OC Cartel]

Lower Body Hypertrophy

DB Squats - 55x10, 70x8, 80x8, 95x5, 110x4
Abs - 3x10
Calf Machine - 3x12
Leg Ext - 10,12,15
Rope Pushdown - 10,10,10,15
Standing DB Curl - 25x10, 35x10, 45x12, 15x20

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 225x8, 245x5, 275x3, 225x10, 135x10 r/p *spotter fucked me up*
T-Bar - 1 Platex15, 1p+25x12, 2px10, 2p+25x10
HS Shoulder Press - 3x10
Seated Plate Shrug - 15,10,10
Forearm - 15,15,20

 

[OC Cartel]

Lower Body Strength

Rack Deads - 135x10, 175x10, 205x10, 225x10, 265x9
Decline Abs - 3x10
Rotary Calf - 15,15,20
Standing CG Preacher Curl - 15,12,12,10
Cable PD - 15,15,20,30

 

[70w30]

Upper Body Hypertrophy

HS Seated Bench - 90x15, 160x10, 180x10, 230x8
HS Front Lat PD - 110x12, 160x11, 200x9, 230x7
Incline DB Fly - 35x12, 45x12, 55x13
CG Cable Row - 150x10, 170x10, 190x8
Machine Shoulder Press - 15,15,10
Hypers - 2x10
DB Shrug - 70x12, 85x12, 105x10 *superset

 

[OC Cartel]

Upper Body Hypertrophy

HS Bench - 2px12, 4px10, 4p+20x8, 4p+50x5
HS Row - 2px15, 2p+70x12, 4px12, 6px8
Incline DB Flys - 30x15, 50x10, 60x12
Lat Pulldown - 10,10,11
Front DB Raise - 20x10, 25x10, 30x14
DB Shrug - 45x15, 65x15, 85x15, 105x15

 

[OC Cartel]

Lower Body Hypertrophy

Leg Press - 2px20, 4px15, 6px10, 8px10, 8p+50x10
Standing Calf - 200x12, 220x12, 240x15, 100x20
Lying Leg Curl - 3x10
AB Machine - 10,10,15
Reverse cable curl - 15,15,15,20
Overhead Cable Tri - 10,10,5,13

 

[OC Cartel]

Upper Body Strength

DB Bench - 60x12, 70x10, 80x10, 100x7, 105x7
DB Row - 60x10, 70x10, 90x10, 100x8
Incline Machine Shoulder Press - 3x10 *superset
Db Shrug - 70, 80, 90x10 *superset
Forearm superset

 

[OC Cartel]

Lower Body Strength

Squats - 135x12, 155x10, 185x10, 205x7, 225x4 (knees hurted)
Crunches - 4x20
Seated Calf - 45x20, 90x15, 135x10
Cable Tri Superset
Db Hammer Superset

 

[OC Cartel]

Upper Body Hypertrohpy

BB Incline - 135x10, 185x8, 205x6, 245x5, 135x12
HS High Row - 2platesx12, 2p+50x10, 4px10, 6px8
Fly Machine - 15,15,20
Seated Cable Rope Pullthru - 15,12,12
Rear Delt Machine - 3x15
BB Shrug - 135x15, 205x15, 255x10

 

[OC Cartel]

Lower Body Hypertrophy

SLDL - 95x15, 135x15, 175x12, 205x10, 235x8 (first time doing them)
Donkey Calve Raise - 160x15x3 *superset
Machine Torso Twist - 3x10 *superset
Hip Ab/Ad - 3x10 *superset
CGBP - 135x12, 155x12, 175x12, barx25
Reverse Grip Preacher Curl - 20x10, 40x10, 50x14, barx20

 

[ManOfMuscle]

Good job branching out on exercises.

 

[OC Cartel]

Upper Body Strength

Incline DB - 50x10, 65x8, 75x8, 90x6, 110x6
BB Row - 135x10, 185x6, 205x6, 235x5
BB Shoulder Press - 95x10, 115x10, 155x6
Standing Plate Shrug - 2p+70x15, 4p+50x12, 6p+50x10, 2px20
Forearm Superset

 

[OC Cartel]

Lower Body Strength

Zercher Squats - 135x10, 185x6, 205x5, 225x5, 255x3
Decline Abs
Rotary Calf - 115x10, 135x12, 160x15
BB Curl - 75x10, 85x10, 105x6, barx20
Cable PD - 15,15,15,10

 

[OC Cartel]

Upper Body Hypertrophy

Flat DB R/P - 55x12, 65x12, 75x12, 85x7
CG Lat PD - 10,12,12,15
X's - 12,12,15
Widegrip Cable Row - 12,12,10
Cable Front Raise - 10,12,15
Seated Plate Shrug - 2px20, 2p+50x15, 4px20