MONDAY
BACK TRICEP FOREARM
BACK TRICEP FOREARM
rope pull 3x12 77kg
Pulldown plated 3x10 200kg
Plated row 3x10 150-170kg
bb row 3x10 140kg
TRICEP
Skull crusher cable bar 3x12 41kg
rope pushdown 5x12 36-50kg
revere 1 arm pushdown 5x10
FOREARM
bb curl 3x12 100kg
reverse curl 3x12 40kg
cable curl 3x12 64kg
Great session ready too kill it again
foods going right up 5500-6000
Protein 300 always
Carbs 800-1000
fats 120
This will be the basic plan
5-6 days 1-2 day off training
Last edited by DarrenW29; 11-01-2021 at 05:27 PM.
Awesome bro, I might give it a goOriginally Posted by DarrenW29
Yeah definitely brother
TUESDAY
CHEST DELTS
machine press 4x12 3x86kg full stack 7
flat plate press 4x10 80kg-120kg
high incline 3x10 80kg-90kg-100kg 8
cable fly 3x12 17.5kg
Cable upper 3x12 10kg
fly machine 3x10 100kg
rear delt cable 4x15 14kg 15 18-2x23
side raise cable 4x12 14kg
rear delt cable 3x15 18kg-23kg
front raise easy bar 3x10 20kg
Good session liking the high incline press never done this before
So I tested positive for COVID
Now had to self isolate very upsetting as just want to train
Symptoms
Dry cough
Yellow green mucus
No taste or smell
mild tiredness
Sore eyes
So far it’s been 6 days
Honestly annoying but nothing I can do so far hopefully it passes quickly then right back into it keeping myself positive as stress getting depressed isn’t ideal
boys and girls club kenosha
Get well soon DarrenW29!
It's sucks big time if everything training wise i going into the right direction.
One step back, two steps forward, see it as a deload
Cheers bro well now back readyGet well soon DarrenW29!
It's sucks big time if everything training wise i going into the right direction.
One step back, two steps forward, see it as a deload
MONDAY
CHEST DELTS TRICEP
machine press 4x12 66kg-79kg
db flat press 3x12 40kg
flat plate press 4x8 90kg
high incline 3x10 60-80kg
cable fly 3x12 7.5-10kg
Cable upper 3x12 5-7.5kg
fly machine 3x10 1579kg-100kg
rear delt db 3x12 20kg
side raise db 4x12 12kg
rear delt cable 3x15 18kg
front raise cable 3x12 27kg
Rope pushdown 3x12 27-38kg
Cable 1 arm 3x10 23kg
db skull behind 3x10 12kg
Back and ready time to grow again finally 💪
TUESDAY
BACK TRAPS FOREARM
BACK TRICEP FOREARM
rope pull 3x12 91kg
t bar row 3x12 100kg
pulldown 3x12 65-75kg
Pulldown plated 3x12 160kg
1 arm row cable 3x12 45kg
Rope 3x12 41kg
Rack pull 1x15 180kg
TRAPS
plated shrug 3x12 80kg
db shrug 3x15 40kg
smith behind 3x12 120kg
cable squeeze 3x15
FOREARM
bb curl 3x15 60kg
reverse curl 3x12 40kg
cable curl 3x12 64kg
What a great session so happy to be back where I love now to get a full week of training done with and 6 weeks of solid training eating be right back up there
THURSDAY
QUAD ABDUCTOR ADDUCTOR
leg press 3x20 350kg
wide stance leg press 3x20 300kg
1 leg press 3x20 50kg
hack squat 2x10 80-120kg
leg curl 1 leg 2x15 25kg
2 leg curl 2x15 66kg
lying hamstring 2 leg 3x15 54kg
standing hamstring 3x12 32kg
Abductor 3x15 66kg
Adductor 3x12 73kg
calves seated 3x15 80kg
hack 3x15 80kg
Great leg session stared back doing hacks last time I did them I was repping 7 plates but didn’t feel much growth and sore knee today 2 plates felt way better than 3 no pain in knee when I did 3 slight pain these will always be 4th exercise but going to build up very slow on these 2 plate for few week then go up
But overall huge pump Time to grow
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