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  1. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 17 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 20 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 22 - 115lbs Incline Dumbbell Curl: 3 x 22 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 22 - 45lbs Rear...
  2. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  3. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 17 - 185lbs Incline Dumbbell Press: 3 x 20 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 20 - 30lbs per side Seated DB Shoulder Press: 3 x 17 - 55lb dumbbells Machine Lateral Raise: 3 x 25 - 80lbs Overhead Rope Triceps Extension: 3...
  4. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 17 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 20 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 22 - 115lbs Incline Dumbbell Curl: 3 x 22 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 22 - 45lbs Rear...
  5. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  6. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 15 - 185lbs Incline Dumbbell Press: 3 x 18 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 18 - 30lbs per side Seated DB Shoulder Press: 3 x 15 - 55lb dumbbells Machine Lateral Raise: 3 x 25 - 80lbs Overhead Rope Triceps Extension: 3...
  7. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 15 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 18 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 115lbs Incline Dumbbell Curl: 3 x 20 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 45lbs Rear...
  8. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  9. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 15 - 185lbs Incline Dumbbell Press: 3 x 18 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 18 - 30lbs per side Seated DB Shoulder Press: 3 x 15 - 55lb dumbbells Machine Lateral Raise: 3 x 25 - 80lbs Overhead Rope Triceps Extension: 3...
  10. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 15 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 18 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 115lbs Incline Dumbbell Curl: 3 x 20 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 45lbs Rear...
  11. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  12. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 14 - 185lbs Incline Dumbbell Press: 3 x 17 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 25 - 25lbs per side Seated DB Shoulder Press: 3 x 14 - 55lb dumbbells Machine Lateral Raise: 3 x 20 - 80lbs Overhead Rope Triceps Extension: 3...
  13. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    Much appreciated
  14. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 15 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 18 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 115lbs Incline Dumbbell Curl: 3 x 20 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 45lbs Rear...
  15. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  16. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 14 - 185lbs Incline Dumbbell Press: 3 x 17 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 25 - 25lbs per side Seated DB Shoulder Press: 3 x 14 - 55lb dumbbells Machine Lateral Raise: 3 x 20 - 80lbs Overhead Rope Triceps Extension: 3...
  17. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 3 – PULL (Back, Biceps, Rear Delts) Weighted Pull-Ups: 4 x 15 Bodyweight + 10lbs Barbell Bent-Over Rows: 3 x 18 - 165lbs Cable Seated Row (Neutral or Wide Grip): 2 x 20 - 115lbs Incline Dumbbell Curl: 3 x 20 - 30lb dumbbells EZ Bar Preacher Curl (Machine or Freeweight): 2 x 20 - 45lbs Rear...
  18. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 2 – LEGS (Quads, Hamstrings, Glutes, Calves) Barbell Back Squat: 4 x 14 - 225lbs Romanian Deadlift: 3 x 18 - 70lb dumbbells Leg Press (45° Sled, Narrow Stance): 3 x 15 - 450lbs Walking Lunges: 2 x 22/leg - 35lb dumbbells Seated Leg Curl (Machine): 2 x 22 - 105lbs Standing Calf Raise: 3 x 22...
  19. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    DAY 1: PUSH (Chest, Shoulders, Triceps) Barbell Bench Press: 4 x 14 - 185lbs Incline Dumbbell Press: 3 x 17 - 55lb dumbbells Cable Chest Fly (Mid): 2 x 25 - 25lbs per side Seated DB Shoulder Press: 3 x 14 - 55lb dumbbells Machine Lateral Raise: 3 x 20 - 80lbs Overhead Rope Triceps Extension: 3...
  20. Kcook

    Approved Log Kcook Progression and Muscle Gain Log

    It's fantastic IMO
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