Thread: growing with mts road to a future pro

TUESDAY
QUAD ABDUCTOR ADDUCTOR
smith squat 3x10 120-2x160
superset leg press 20 reps
wide stance leg press 3x20 200kg
1 leg press 2x15 100kg
2 leg curl 3x15 73kg
1 leg 3x15 18kg
leg press 2x12 100kg
superset body squat
hack squat 2x10 80kg


lying hamstring 2 leg 3x10 73kg
seated hamstring stilling foward 3x15 50kg
standing hamstring 3x12 32kg


Abductor 3x10 79kg
Adductor 3x10 86kg

calves seated 3x15 100kg

FRIDAY
BACK TRAPS
pulldown plated 1 arm 3x10 210-x230kg
seated row 2x10 85kg
pulldown behind 3x10 85kg
rope 3x10 25-30kg
Seated plated row 3x10 160kg
Pulldown front nick style 3x10 75kg
1 arm high cable 3x10 30kg
Pullover 2x12 40kg


TRAPS
Smith shrug front 3x12 120kg
Smith shrug behind 3x12 120kg
cable squeeze 3x15 21kg

Great session great pump

SATURDAY
SHOULDER CHEST
Behind smith press 80-100kg 8-4
Plate press 3x8-10 120kg
cable rear delt 3x15 14kg
Cable rear delt bent over 3x12 27kg
side raise cable 3x12 14kg
upright row bar 2x12 45kg
Front raise dumbbell 2x10 24kg

Great session again didn’t write chest did rear side delt before pressing

Originally Posted by DarrenW29

Thanks again too bigdaddy I do what I love

We begin tomorrow ready too go hard new cycle
Test e 1500mg
deca 900-1200mg
eq 750mg
400mg mast e

No tren now as I’m in full bulk more ready too push these months hard and get weight up food will be high will outline diet also

Simple and efficient, with your solid workouts and diet you can only get even bigger brother

Originally Posted by emperorcaliano

Simple and efficient, with your solid workouts and diet you can only get even bigger brother

Thanks brother pushing now mts can’t thank enough for this unbelievable stuff

TUESDAY
CHEST DELTS
decline bb 3x8-10 100-120-140-160kg 4
plate press 3x8-10 120kg
superset cable fly 23kg
fly cable 3x12 32kg
lower cable fly 3x12 23kg
machine press 3x10 79-100-113kg
Pullover 2x10 30kg



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg

cable rear delt 3x12 14kg

Good session barbell second exercise I should have rested longer only 20 seconds rushed my set

WEDNESDAY
QUAD HAMSTRING ABDUCTOR ADDUCTOR

1 leg press 3x30 150kg
smith squat 3x12 120kg drop sets
hack squat 3x12 140-70kg
leg curl 3x15 52kg

lying hamstring 3x12 52kg
seated hamstring 3x12 45kg
standing hamstring 3x12 32kg

Doesn’t look like much weight but legs very fatigued I’m trying not to focus on weight just blast them intense I need too start cardio now my breathing is difficult a lot just moving not a good thing so this will be started right away

FRIDAY
BACK TRICEP
pulldown plated 1 arm 3x10 250-200kg
Plated row 3x10 160-2x200kg
seated row 3x10 85kg
pulldown behind 3x10 85kg
rope 3x10 30kg
Pulldown front nick style 3x10 65kg
1 arm high cable 3x10 30kg
Pullover 2x12 40kg
Hypers 3x12 20kg plate

TRICEP
one arm pushdown 3x12 23kg
one arm skull 3x10 18kg
rope pushdown 3x10 50kg

Great session backwas really pumped

SATURDAY
SHOULDER CALVES CHEST
Behind smith press 2x10 60kg
Superset cable rear delt 15
Plate press 3x8-10 120-160
cable rear delt 3x12 12kg
Cable rear delt db 3x12 26-2x32-36kg
side raise cable 3x12 14kg
upright row bar 3x12 45kg
superset front raise db 20kg 12


seated calves 5x15 100kg

machine press 3x12 79kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

Great session great pump growing foods a bit lower just now

TUESDAY
CHEST DELTS BICEP
decline bb 3x12-12-6 100-140-180kg 6
plate press 310 120kg
cable fly 3x12 23kg
fly cable 3x12 32kg
lower cable fly 3x12 23kg
machine press 3x10 79-100-113kg 8
Pullover 2x10 30kg



side raise cable 3x12 14kg

rear delt db bent over 3x15 34kg

front dp 3x12 20kg

cable rear delt 3x12 14kg

Bicep
3x21 30kg
bicep db close grip 3x12 20kg
Bicep curl db close hands upward 3x12 14kg
reverse 3x12 6kg 10 sec rest burnout

Great session