The release of Breaking Olympia: The Phil Heath Story (2024) and previous works such as Born Strong (2017) have brought the niche world of professional physique and strength athletics into the main…
A nice stretching every morning helps your body stay flexible 🤸♂️
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The slooooow reveal 🔥
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A playful spirit can be very sexy 😎
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A worthy addition to the Greek pantheon 🇬🇷
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Back & Shoulders
Pullups:
10, 8, 8 & 6 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Cable Row:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 90kg (198lbs) x 8 reps
4. 90kg x 6 reps
Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Dumbbells Row:
1. 12,5kg x 15 reps
2. 15kg x 12 reps
3. 17,5kg x 10 reps
4. 20kg (44lbs) x 8 reps
Seated Dumbbell Laterals:
1. 5kg x 30 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 12,5kg (28lbs) x 10 reps
Seated Overhead Dumbbell Presses:
1. 19kg x 30 reps
2. 15kg x 20 reps
3. 20kg (44lbs) x 8 reps
4. 20kg x 8 reps
Reverse Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg (28lbs) x 10 reps
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ROWAN
jp
Naked Hombre
RubenWA