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Horizontal Pull Emphasis Reps Reps Reps Weight Reps Weight JM Press or Ez Bar Skull Crusher 10 70 14 70 13 70 T- Bar Row (Machine or barbell) 13 80 11 80 10 80 Close Grip Seated Cable Row 12 120 10 120 8 120 Incline Curls 12 25 11 25 6 25 11 20 Seated Machine Dip (Tricep...

Ham/Glute Emphasis Reps Reps Reps Weight Stiff legged deadlift 11 155 8 165 7 165 Leg Press 10 230 9 230 Walking Lunge 12 Seated Leg Curl 12 130 13 130 9 130

Vertical Push Emphasis Reps Reps Reps Weight Reps Weight Prime Incline Chest Press 11(HS) 60 11 60 9 60 Pec Deck Chest Fly 10(precor) 120 11 120 11 120 Cable Curl (Single arm or both) 17 60 15 60 12 60 Standing Overhead Press (barbell or viking machine) 15...

Vertical Pull emphasis Reps Reps Reps Weight Cable Overhead Tricep Extension 18 70 18 75 11 75 Concentration Curl 12 25 10 25 10 25 Cable Pull Over 20 95 15 95 Wide Grip Lat Pulldown 11 120 10 120 6 120 Reverse Fly (Chest supported DB) 17 20 13 20 Preacher Curl 15(plate...

Horizontal Push Emphasis Reps Weight Reps Reps Weight Reps Weight Barbell Curl or Spider Curl 20 45 16 45 14 45 9 45 Close Grip Bench Press 11 105 12 105 5 105 Bench Press (Cambered or regular) 12 115 9 115 8 115 8 115 Incline DB Bench Press 11 12 Seated DB Overhead...

Horizontal Pull Emphasis Reps Weight Reps Weight JM Press or Ez Bar Skull Crusher 11 60 10 60 T- Bar Row (Machine or barbell) 15 80 11 80 Close Grip Seated Cable Row 12 110 11 110 Incline Curls 15 20 13 20 Seated Machine Dip (Tricep focus) 8(prime) 130 8 130 Cable Pull Over 14 100 10 100

Vertical Pull emphasis Reps Weight Reps Weight Cable Overhead Tricep Extension 15 70 12 70 Concentration Curl 15 20 14 20 Cable Pull Over 20 85 15 85 Wide Grip Lat Pulldown 10 110 11 110 Reverse Fly (Chest supported DB) 20 15 14 15 Preacher Curl 15(plate loaded) 45 12 45 Set 1...

Horizontal Push Emphasis Reps Weight Reps Weight Barbell Curl or Spider Curl 20 40 13 50 Close Grip Bench Press 10 95 11 95 Bench Press (Cambered or regular) 15 115 11 115 Incline DB Bench Press 11 35 12 35 Seated DB Overhead Press 13 25 13 25 Smith Machine JM Press or BB JM Press 14...

Ham/Glute Emphasis Set 1 Weight Set 1 Reps Set 2 Weight Set 2 Reps Stiff legged deadlift 135 12 135 10 Leg Press 230 10 230 10 Walking Lunge 15 14 15 11 Seated Leg Curl 110 20 115 15 Seated Calf Raise Horizontal Pull Emphasis Set 1 Weight Set 1 Reps...

Horizontal Push Emphasis Notes Set 1 Weight Set 1 Reps Set 2 Weight Set 2 Reps Barbell Curl or Spider Curl 20 20 22.5 15 Close Grip Bench Press 75 18 75 15 Bench Press (Cambered or regular) 115 10 115 9 Incline DB Bench Press 50 9 42.5 8 Seated DB Overhead Press 25 12 25 12...

Vertical Push Emphasis Set 1 Weight Set 1 Reps Set 2 Weight Set 2 Reps Prime Incline Chest Press 45 17 45 14 Pec Deck Chest Fly 180 12 180 10 Cable Curl (Single arm or both) 50 18 50 15 Standing Overhead Press (barbell or viking machine) 50 10 40 11 Single Arm Tricep Pushdown...

Vertical Pull emphasis Set 1 Weight Set 1 Reps Set 2 Weight Set 2 Reps Cable Overhead Tricep Extension 60 20 70 15 Concentration Curl 20 14 20 13 Cable Pull Over 80 20 90 13 Wide Grip Lat Pulldown 100 13 100 11 Reverse Fly (Chest supported DB) 20 15 20 13 Preacher Curl...

Quad emphasis Set 1 Weight Set 1 Reps Set 2 Weight Set 2 Reps Lying Leg Curl 70 14 70 14 Hip Press 200(precor) 12 200 12 Leg Extensions 100(precor) 14 100 14 Walking Lunge 15 14 15 12

This is accurate. I’m actually about to start a second course of it because I had to cut the first course short due to personal reasons that were not health related. My acne is better than it used to be, but for full lasting clearance you will need to run it for the recommended dosage for the...

Past couple months I’ve been doing more of a recomp to see how well I can improve with a tighter, less puffy frame. I’m still at a similar amount of calories, maybe a couple hundred less overall. Right now at 192.

Ham/Glute Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Barbell Romanian Deadlift 2 95 10,9 3 95,105,105 10,10,10 3 95,115 10,10,10, 3 135 8,8,6 3 140 9,9,6 Leg Press subbed for hack on week 5 2 225 8,8 2 180,230(Pendulum Leg Press) 10,10 3...

Vertical Push Emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Incline DB Press 2 45 10,10 3 50 9,8,7 3 50 10,9,9 3 55 8,8,7 4 55 9,8,7,7 Incline Cable Fly (seated) 2 30 9,9 2 (FM)13 15,14 3 25 13,12,9 3 30,30,35 (Gymleco) 10,10,7 3 25 (Gymleco)...

Horizontal Pull emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps One Arm DB Row 2 55,60 12,9 3 55,55,60 10,10,8 3 60 10,9,8 3 60 8,9,9 3 60,65 10,10,9 Dante Row G 40 30;13,26,30 2 40,60 10,7 2 60 8,9 3 60 10,10,8 4 60,65,65 10,8,8, Seated Cable...

Quad emphasis Sets Weight Reps Sets Weight Reps Sets Weight Reps Sets Weight Reps Pendulum Squat 2 45,70 10,10 2 25,50,75 8,8,9,7 3 50,75,75 10,10,8 3 70 10,10,7 Leg Extensions superset w/ Walking Lunges 2 145,100 15,8 2 70 15,14 2 75 20,15 3 100(LF) 20,19,14 Walking Lunges 2 Bodyweight...

Horizontal Push Emphasis Hammer Strength Bench Press or Machine Chest Press 2 70 10,8 2 70,75 10,9 2 75 9,8 3 75 10,9,6 Peck Dec Chest Fly 2 150,160 10,10 2 160,170 10,9 2 170,180 10,10 2 180 10,7 Reverse Pec Deck Fly 2 150,160 10,10 2 160,170 10,8 2 170,180 10,8 2...