Approved Log Body transformation Shaneo75 2025

Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle concetion, non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45

Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3 working
1 x 35
1 x 40
1.x 45



Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg

Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55

Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure

Traps you choose 4 sets
4 x 20kg each side

,


abs you choose
Seated ab crunch
4 x 30kg
 
Start with rear shoulders
Peck deck machine once more But..
Single arm super slow mind muscle concetion, non stop left side right side and so on for 6 sets 12 to 15 rep's
1 x 15 warm up
2 x 25
2 x 35
2 x 45

Seated cable row ( wide grip)
1 warm up
1 x 30
3 working, Small or narrow grip 3 working
1 x 35
1 x 40
1.x 45



Next leg press row( on leg machine I showed you) super slow and controlled 3 working sets
3 x 20kg

Machine lat pull down( you choose machine) 4 working sets
1 x 25
1 x 35
1 x 45
1 x 55

Assisted chin up,, narrow grip 1 set failure, wide grip 1 set to failure

Traps you choose 4 sets
4 x 20kg each side

,


abs you choose
Seated ab crunch
4 x 30kg
Solid structure, especially leading with rear delts to open up the shoulder line. With your online coach, how often do you check in?
 
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