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Upper Cody Workout Routine! 1. T-bar Row: 3 x 8 2. Shoulder Press: 3 x 10 3. Cable Pulldown: 3 x 10 4. Smith Incline Press: 3 x 10 5. Lateral Raise: 3 x 12 6. Triceps Pushdown: 3 x 10 7. Cable Curl: 3 x 10

Muscle Surge

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71,166 views • 1 year ago •via X (Twitter)

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Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

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Your core doesn’t need more crunches. It needs more control. Adding instability can make an exercise more demanding—but it doesn’t automatically mean your “deep core” is working harder or that the workout is better. The bigger takeaway: slow reps, controlled breathing, and resisting unwanted movement are what make core training effective. Workout: • Mermaid Kicks – 3 x 10 • Draw a Circle – 3 x 8 • Scissors – 4 x 8 • Saddle Scissors – 3 x 10 • Alternating Toe Taps – 4 x 10 • Wide-Legged Toe Taps – 3 x 12 • Bicycle – 3 x 20 • Weighted Mermaid Kicks – 3 x 12 Train the function, not just the burn. 🔥

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Back Squat, 185# x 5 x 3. Set 2. 10# 5 rep PR

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