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Chest A · Biceps A · Legs A · Abs

Monday, July 20
9 exercises

💉 Weekly Injections

Take RetatrutideWeekly injection — Monday morning
Take LipoStat B12Weekly injection — Monday morning
25/9 sets
x

Incline Barbell Bench Press

4 sets · 6–10 reps

3/4

Primary chest builder. Full ROM, controlled eccentric.

#WeightRepsRPE✓
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4

Flat Barbell Bench Press

3 sets · 6–10 reps

3/3

Arch and leg drive — prioritize load here.

#WeightRepsRPE✓
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3

Incline DB Press

3 sets · 8–10 reps

3/3

DBs allow greater stretch at bottom. Full press to lockout.

#WeightRepsRPE✓
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3

Chin-Ups

4 sets · 6–10 reps

4/4

Supinated grip — biceps assist heavily. Dead hang at bottom. Add weight when bodyweight becomes easy.

#WeightRepsRPE✓
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Barbell Drag Curls

3 sets · 8–10 reps

3/3

Drag bar up torso keeping elbows back — eliminates front delt, maximises bicep peak.

#WeightRepsRPE✓
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Bayesian Cable Curls

per side

3 sets · 8–12 reps

3/3

Stand away from low cable, elbow behind body — maximum long-head stretch at the bottom of each rep.

#WeightRepsRPE✓
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Smith Machine Squats

3 sets · 8–10 reps

3/3

Feet slightly forward for vertical shin angle — hits quads and glutes. Full depth.

#WeightRepsRPE✓
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Standing Calf Raises

3 sets · 10–12 reps

3/3

Full stretch at bottom + 1-sec pause. 2-sec hold at top.

#WeightRepsRPE✓
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Leg Raises

3 sets · 12–15 reps

0/3

Hanging or captain's chair. Controlled lowering — no swinging.

#WeightRepsRPE✓
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💉 Nightly Injection

Take CJC + IpamorelinNightly injection — take on empty stomach before bed