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MONDAY
BACK TRAPS TRICEP
pulldown plated 1 arm 3x10 200kg
Plated row 3x12-8 160-200kg
seated row 3x12 105kg
superset rope 3x10 20kg
pulldown behind 3x10 75kg
superset from 65kg 10
1 arm high cable 3x10 64kg
rack pulls 2x10 200kg
TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 21kg
Tricep one arm cable 3x12 23kg
rope pushdown 3x12 50kg
1 arm rope 3x12 16kg
Added rack pulls back in feel these are really needed for that thickness I feel this back workout is the best I feel it the most
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WEDNESDAY
CHEST DELTS BICEP
decline bb 2x8 140kg
plate press 3-8-10 160kg
superset fly 32-36kg
fly cable middle 3x12 23kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 30kg
side raise cable 3x12 14kg
rear delt db bent over 3x15 20kg
front dp 3x12 20kg
cable rear delt 3x12 10-12kg
preacher curl 3x10 30kg
superset bicep curl on seat 3x10-12 14kg
standing bicep curl 3x12 30kg
db curl decline 3x10 12kg
hammer curl 3x10 24kg
Good session felt little run down today ate less yesterday but still in making sure I work hard
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THURSDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 32-39-45kg
seated hamstring curl 3x12 59-73-73kg
lying hamstring curl 3x8 73kg
1 leg x3 12 27-32-32kg
still leg db 3x12 50kg
Abductor 3x10 73-86-86
adductor 3x10 86kg
Calves seated 5x12 80–80-80-2x100
Great session now splitting it up knees felt bit sore now no pain not been pushing hamstrings hard enough I don’t think so now spitting
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MONDAY
CHEST DELTS BICEP
decline smith 3x10 120-140-150kg 8
plate press 3-8-10 120-160-160kg
superset fly 36kg 12
fly cable middle 3x12 23kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 32kg
rear delt db bent over 3x15 20kg
superset db on seat 10kg 12
front rope 3x12 32kg
Db side chest on seat 3x12 10kg
preacher curl 3x10 30kg
bicep curl on seat 3x10 14kg
standing bicep curl 3x12 30-45-45kg
Superset db close curl 3x10 18kg
hammer curl 3x10 22kg
Start the week fresh cardio added tomorrow food cut 4500-4700 need a little break tighten up then push again do this for 6 weeks still aiming to progress just not force feed or get to bloated
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TUESDAY
hamstring abductor adductor calves
standing hamstring curl 3x12 32-39-2x45kg
seated hamstring curl 3x12 73kg
lying hamstring curl 3x8 73kg
1 leg x3 12 32-36kg
still leg db 3x12 50kg
Abductor 3x10 73-86-86
adductor 3x10 86kg
Calves seated 5x12 80–80-80-2x100
Another good session now doing cardio everyday starting today fasted 1 hour time too reset and keep growing
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WEDNESDAY
BACK TRAPS FOREARM TRICEP
pulldown plated 3x10 220kg
Plated row 3x10 170-210kg
seated row 3x12 95-105-105kg
superset rope 3x15 20kg
pulldown front 3x10 75kg
superset behind
1 arm high cable 3x10 35kg
dumbbell middle back 3x10
rack pulls 2x10 200kg next week
hypers 3x12 60kg
TRAPS
Smith shrug front 3x12 160kg
Smith shrug behind 3x10 160kg
cable squeeze 3x15 64kg
FOREARM
reverse curl 3x12 40kg
easy curl 3x12 30kg
cable curl 3x12 64kg
TRICEP
rope pushdown 3x10 50kg
superset 1 arm pushdown 27kg
1 arm rope 3x10 18kg
superset reverse 1 arm pushdown 18kg
1 arm behind cable 4x10 23kg
1 arm skull db 3x10 12-14-14
Fasted 1 hour cardio
Great big session today feeling it
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THURSDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 3x20
smith squat superset 3x10 120-160kg
superset leg press 20 reps
wide stance leg press 3x20 300kg
2 leg curl 3x15 73kg
1 leg 3x15 18kg
standing hamstring 3x12 32kg
Abductor 3x10 79kg
Adductor 3x10 86kg
calves seated 3x15 80kg
1 hour cardio morning faster
Brutal session legs absolutely fried big time
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FRIDAY
SHOULDER CHEST
smith behind 3x8-10 80-100-110kg
plate press 3x8-10 120kg
cable rear delt cable 3x15 23kg
cable rear delt 3x12 18kg
rear delt db reverse 3x12 20kg
side raise db 4x12 12kg
upright row bar 3x12 45kg
superset front raise db 22kg
machine press 3x12 79kg
flat press 3x8-10 160-2x200kg
slight incline cable 3x10 14-19-23kg
Cable fly 4x12 32kg
cable fly middle 4x12 18kg
1 hour morning fasted cardio
Great session again chipping away foods at 4500 calories
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MONDAY
CHEST DELTS BICEP
decline smith 2x8-10 140-160kg 7
plate press 3-8-10 120-160-160kg
high incline smith 3x12 60-80
superset fly 36kg
fly cable middle 3x12 10kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 32kg
rear delt db bent over 3x15 20-30-30kf
superset db on seat 3x15 12kg
front rope 3x12 32kg
Db side chest on seat 3x12 12kg
preacher curl 3x10 30kg
bicep curl on seat 3x10 14kg
standing bicep curl 3x12 30-45-45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg
1 hour cardio
Great session things are moving now digesting getting good feeling full still
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WEDNESDAY
BACK TRAPS
pulldown plated 3x10 220kg
Plated row 3x10 160kg
seated row 3x12 105kg
superset rope 3x15 20kg
pulldown front 2x10 75kg
superset behind
1 arm high cable 3x10 35kg
dumbbell middle back 3x10
hypers 3x12 60kg
Shrugs 3x12
