pHd: Potentially Herniated Disk(s)

Mike "One set" Mentzer, Dorian Yates and Tom Platz met in a park...

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Chest Cross High Fly With Bands (Standing)

Decline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pec Fly (Dumbbell)

Landmine Kneeling Shoulder Press

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Cubin Press

Tricep Pushdown (Cable)

Lying Tricep Extension (Barbell)

Chest, Shoulder and Triceps

Seated Hamstring Curl

Leg Extension

Leg Press (45 Degrees)

Squat (Barbell)

Calf Raise (Leg Press)

Rotator Cuff  

Archer Pulls

Single Arm Farmer Carry

Single Arm High Carry

Legs

Pullover (Dumbbell)

Pullover Pulldown (Under Elbow TRX Cable)

Underhand Lat Pulldown

Single Arm Row (Dumbbell)

Kroc Row

Seated Row (Cable)

Deficit Deadlift (Barbell)

Hammer Curl (Dumbbell)

Back and Biceps

Dip (Weighted)

Landmine Standing Lateral High Pull 

Landmine Bent Over Lateral Raise 

Nordic Curl

Jefferson Squat

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

Barbell Row

Deadlift (Barbell)

Bicep Curl (EZ Bar)

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