morgan_brothers_ morgan_brothers_

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  Tom and Jack Morgan Manchester, UK based Natural bodybuilders πŸ’ͺπŸ’ͺ DM or contact tommorgan802@gmail.com

Lower back exercise, face lying foward on a seat which keeps you stable and won't allow any swinging/movement. Holding the dumbells supinated grip this way i feel a better squeeze and contraction at the top part of the movement, dont fully lock out your arms on the lowering phase and focus pulling with your elbows. Five sets 8-12reps (15kg)

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Chest workout

Flat dumbell press - 55kg four sets 3-5reps
Bench press -120kg three sets 3reps, 100kg three sets 8-10reps, 80kg two sets failure
Incline alternative dumbell press - 40kg (6-8reps) superset flyes 15kg (8-12reps) eight sets
Decline bench press - 100kg four sets 6-8reps, 80kg two sets failure
Working on building strength up so will start always with heavy sets low reps.

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Arm workout finished with an isolation exercise, preacher curls standing the opposite side on the machine. This way it doesn't allow any swinging and any momentum in the movement keeping the tension on the biceps. Pick a light weight as your focusing on the squeeze and control, 10kg five sets 8-12reps

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Post chest/shoulder workout πŸ‘ŠπŸ’ͺπŸ’ͺ #bodybuilding #bodybuilder #physique #mensphysique #ukaesthetics #fitfamuk #muscle

Back workout started with a heavy superset, bentover rows (100kg) 5-8reps into dumbell rows (50kg) 8-10reps used wrist straps on both so I can hold quite loose, less bicep gets involved, on each exercise pull with the elbows to work your lats more, five sets

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Chest&shoulder routine

Bench press - 130kg 2sets 1rep, 120kg 4sets 2reps, 110kg 5reps drop set x2 90kg (failure) 60kg (failure)
Hammer strength machine side raises -15kg 4sets 10-15reps
Super set Incline DP 40kg (alternative) 6-8reps a side into dumbell laterals 10-15reps 12.5kg, 6 sets
Military press - 50kg 8-10reps 4 sets, 40kg 2 sets failre
Shoulder resistance machine - 70kg 4 sets 8-12reps last set drop down to bottom weight failre reps on each weight/set

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