Physique Every Week -

Link to explanation of the channel:    • Channel Introduction - Physique Every...  

Height - 176cm/5"9.3
Weight - 72.49kg/159.81lbs

PROGRAM:
seal rows 8 kelso SHRUG end 3x6nx77.5kgn
pad leg press 2nx8x105kgn
oly pushups butt up, tilt wrists away 3x6x12.5kgn
reverse hypers 🟣 2nx29n
ez bar upright row (5kg) SHRUG 3x10nx37.5kg
long rope pds 3x15nx17.5kg
abcoaster mach*1 3x26nx17.5kg

Wednesday/Thurs
belt squat RDL's, shrug (focus hips back) 3x12nx80kg
CG pullup 3x6nx21.25kgn
30 degree db fear fly press tilt 3x9nx20kg
str8 bar cable lat prayer 3x14nx20kgn
60 degree DB prophet OHP (try normal, shrug) 3x7nx15kg
cobrabrachialis curl 3x9nx5kg
cable crunches 3x14nx30kg

Saturday
dips (legs back, forward, head up, scoop)*2 3x6*nx15kg
kelso shrug end tri str8 bar PD 3x10nx65kgn
inc cabl fly supp 75deg, 9 3x18nx7.5kg
uni cable row 3x17nx15kg
crossover upright rows*1 3x15n*x15kg
abcoaster mach 3x24nx17.5kg
v bar cable oxh extension 3x8nx20kgn
beigan curl 3x12nx5kg
str8 bar cable wrist curls 3x26nx27.5kg
ez bar wrist ext 3x16nx7.5kg

bulg ss left 3x7nx60kg
slanted DB uni RDL 3x8nx50kg
uni knee extension 2, 2 3x13nx15kgn
pad 3 lying leg curl 3x16nx30kg
face forward, stretch 3x14nx30kg
4, squeeze back shrug mach 3x12nx30kgn
adductor 3x13nx43kg
abductor 3x13nx63kg
incline neck curls 3x15nx5kg
incline neck extensions 3x20nx5kg