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And even more interesting to see the technique, training intensity, etc. So here
it is!
Day 1, Chest and back, and here is the workout they did:
Chest
- Warmup:
Incline press: 3, increasing weight.
- Superset:
Peck deck: 1 set to failure
Incline press: 1 rest/pause set to failure
Back
- Warmup:
Pulldown: 1 set
- Superset:
Nautilus pullover: 1 set to failure
Pulldown: 1 set to failure
- Deadlift:
4 warmup sets, increasing weight
1 working set to failure
Day 2, Legs, here is:
- Warmup:
Leg press: 4 sets, increasing weight
- Superset:
Leg extensions: 1 drop set to failure
Leg press: 1 set to failure
- Leg curl: 1 set to failure
- Standing calves: 1 set to failure and 1 set holding the weight for as long as
possible
... and day 3, delts and arms:
Delts:
- Warmup:
Machine side laterals: 2 sets
- Machine side laterals: 1 set to failure
- Bumbdell bent over laterals: 1 set to failure
Arms:
- Standing barbell curl: 1 set to failure
- Superset:
Tricep pressdown: 1 set to failure
Machine dips: 1 set to failure