Andrew P

[Dean Turner @DeanTTraining]

Video 1 = How NOT to Dumbbell Press

Video 2 = How to Dumbbell Press PROPERLY

Folks,

Please leave the flared elbows and half reps at home!

Don’t do it for me…it’s for your OWN good!

[Dean Turner @DeanTTraining]

If you…

- Have Gym access
- Have 4 Days Per Week to train
- Have ~60 Minutes to train each of those days
- Want to build muscle
- Want to focus on Upper Body growth
- Have no clue what to do

…here is a Workout Plan for YOU:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: UPPER
DAY 2: LOWER
DAY 3: OFF or ZONE 2 CARDIO
DAY 4: PUSH
DAY 5: PULL
DAY 6: OFF or ZONE 2 CARDIO
DAY 7: OFF or ZONE 2 CARDIO

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45 Degree Extensions or SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: ADduction Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Machine or Cable Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗟𝗟
Exercise 1: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

NOTES:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets

[Andrew P @AndreiTeodor93]

@CookerFlips al1kkk.

[Andrew P @AndreiTeodor93]

@goyimpnl Can i hold a band twin ?

[Andrew P @AndreiTeodor93]

@drews888

[Andrew P @AndreiTeodor93]

@benjamincowen you legend, i fucking love you Ben!

[Andrew P @AndreiTeodor93]

@benjamincowen Thank you @benjamincowen , ruined my day! Cheers

[Andrew P @AndreiTeodor93]

@meechie Dgf6fbGEiPZ3TFRSgN6N3Xi8xg9oGMw1838vdokXWVs 🙏🏼🙏🏼🙏🏼

[Andrew P @AndreiTeodor93]

@KayTheDoc @Adam_Tehc Brilliant idea Doc, i’m down so much, it will be nice to get something back.

[Andrew P @AndreiTeodor93]

@blknoiz06 Dgf6fbGEiPZ3TFRSgN6N3Xi8xg9oGMw1838vdokXWVs bless u 🙏

[Andrew P @AndreiTeodor93]

@ZachLowy They are too low iq monkeys,

[Andrew P @AndreiTeodor93]

@Saint_pablo123 Congratz fam!

[Andrew P @AndreiTeodor93]

@blknoiz06 addy : Dgf6fbGEiPZ3TFRSgN6N3Xi8xg9oGMw1838vdokXWVs

[Andrew P @AndreiTeodor93]

@blknoiz06 addy : Dgf6fbGEiPZ3TFRSgN6N3Xi8xg9oGMw1838vdokXWVs

[DuckDuckGo @DuckDuckGo]

Merlin, you have our full support.

If we sent you a DuckDuckGo jersey, would you wear it (after the World Cup, of course)?

Internet, do your thing. 🙏

[Andrew P @AndreiTeodor93]

@mythos_bet Can you explain your turkey game ? @mythos_bet

[Wugi @xWugi_wara]

The journey has begun $Brotchen

[rollieboss @rolliesol]

First Bounty is live 3 SOL to visit that little #Brötchen in his Bakery.

Take a picture or video of him holding a Brötchen with the ticker on it

NO AI, has to HQ

https://t.co/FugxhIaseB

[Andrew P @AndreiTeodor93]

@Diggsdug @Rothmus Subhuman iq’s 🤣🤣

[rollieboss @rolliesol]

I wanna remind everybody that USDC has yet only had redeploys of OG (already runned memes) so far!

here we are finally having the 2 months hyped up Hippo from Zoo berlin getting the most memeable name ever ( you have to be german to understand but we eat Brötchen even single morning lmfao)

I think that this is one of the biggest animal runners we will have on USDC, also were still early in EU ASIA Market NA not even awake!

PS: secured just 1% for donations to the ZOO!

9ZtbETDNjnST9Y2zs82FZYy49xUMPgqXRh46YjjRpump