PURUS LABS: Condense + DPOL Daily vLog #6

DAY 7: SHOULDERS

5/3/1
CYCLE: 7
DAY: OHP
5/3/1
PRE: 2x Condense 10min. prior

OVERHEAD PRESS
65×5 (warmup)
95×5 (warmup)
120×5
135×3
150×5
170×1

95×10

CLOSE GRIP BENCHPRESS
140×5
160×5
185×5

SEATED DB PRESS
75×6,6
60×12,12,9

DB SIDE LATERALS
45×10,10,10
25s x 10 strict

FRONT BARBELL RAISES
55×10
65×10,10
DBs 25s x 10 strict

BARBELL SHRUG
135×10
225×15
315×10,10,10
185×20
95×15 overhead

REAR DELT FLY MACHINE
160×10
175×10
190×10

REAR DELT SEATED DB
20×10

REAR DELT STANDING DB
40×10

UPRIGHT ROW
80×10,10
90×10

ARNOLD PRESS
50s x 8,7,8

BARBELL CURL
90×10,9
80×10
60×8

BARBELL REVERSE CURL
60×10,10,10

MACHINE PREACHER CURL – BFRT
25×25,12,10,8

AB CIRCUIT

@DJBEANPOLE
@PURUSLABS

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