OC's new program

[caladin]

Oc havent forgot about you and those supps I promised. I have had some computer problems and Im missing a shit load of files. I will post them under this asap.

 

[OC Cartel]

Upper Body Hypertrophy

Flat DB Rest/pause - 60x15, 70x12, 80x10, 90x10, 40x15
Cable Row - 130x15, 170x15, 200x12, 230x7, 80x30
Machine Incline Chest Press - 20,20,11
CG Cable Pulldown - 110x15, 140x20, 170x13
Front DB Raise - 25x15, 30x12, 35x10
Plate Shrugs - 4 plates x 25, 4p+50x15, 4p+70x20, 2px20

 

[ManOfMuscle]

Nice cable rows. Don't do front db raises you phucking nigger.

 

[OC Cartel]

Nice cable rows. Don't do front db raises you phucking nigger.

why the phuck not?

 

[ManOfMuscle]

No point. Time is better spent working the medial delts or doing overhead presses.

 

[OC Cartel]

Lower Body Hypertrophy

Plate Squat Press - 2px20, 4px20, 6px15, 8p+50x15, 10p+50x10
Crunches - 3x26
Seated Calf Raise - 90x20, 125x15, 135x15, 45x30
Back Ext - 12,12,20
V-Bar Cable Pushdown - 30,20,15,12
Reverse W-Bar Cable Curl - 20,20,20,15