The Friday routine: Starts with inclined barbell press(currently doing 180lbs). Flat BB press (190lbs). Those two I do on reversed pyramid start with heavier and low reps and more ve down on weight but more reps. Next I did cable rows on a rest pause mode. Start with 12 reps then rest 15 secs and to 5 more. Then repeat the rest pause 3 mor times. So you do 12reps+4x5reps at the same weight. (55lbs)
Incline dumbell curls reversed pyramid(starting at 40lbs). Closed with cable rope push downs. In reversed pyramid (started at 60lbs)
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Height5.5 ft |  | Weight145 lb |  | Body Fat% |  |
Waistin |  | Thighsin |  | Chestin |  |
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