Printable View
MONDAY
QUAD ABDUCTOR ADDUCTOR
Leg press 2x20 300kg
Squat superset 10-8 120-160kg
wide stance leg press 3x15 250kg
1 leg press 2x15 100kg
2 leg curl 3x20 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg
standing hamstring 3x12 45kg
Lying ham 3x20 50-64-64kg
Stiff db 3x15 50kg
Abductor 3x10 100kg
Adductor 3x10 73-2x-100kg
calves seated 3x12 110kg
1 leg 3x15 50kg
1 hour morning cardio was brutal today down another 1 pound 5 pounds too get off then see from here
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 5 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
pullover 3x12 26kg
rear delt bent over cable 3x12 27kg
rear delt db chest on seat 3x10 20kg
side raise db 3x10 20kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg
1 hour morning cardio
Little weaker but overall good session feeling good
WEDNESDAY
Bicep tricep forearm
TRICEP
rope pushdown 3x12 50kg
1 arm rope 3x10 27kg
reverse 3x8 27kg
skull cable 3x10 23kg
skull db behind 3x10 30kg
incline smith 3x8-10 80-120
Pushdown 2x15 73kg
BICEP
curl easy bar 3x-15 30kg
Incline db 3x8 18kg
preacher 3x10 25kg
hammer 3x10 30kg
FOREARM
cable curl 3x15 73kg
dumbbell reverse curl 3x12 35kg
reverse forearm curl 3x12 35kg
1 hour morning cardio
THURSDAY
BACK TRAPS
seated row 3x10 105kg
superset rope 3x10 22kg
pulldown front 2x10 65kg
behind 3x12 65kg
1 arm seated row 3x10 50kg
db row 2x10 50kg
bb row 2x10-8 160-180kg
row middle chest 3x12 50kg
Hypers 3x20 20kg
rack pull rest pause 1x8 210kg drops
TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg
1 hour morning cardio
Legs are burning so might take few days of cardio let my legs recover
FRIDAY
hamstring abductor adductor calves
standing hamstring curl 4x12 25-32-39-39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50kg
1 leg 2x12 32kg
High leg press 3x15 100kg 10 sec rest
still leg db 2x15 50kg
Hip thrust 3x10 140kg
Abductor 3x10-12 100kg
adductor 3x10 100kg
Calves seated 3x12 120kg
1 leg 3x20 30kg
1 hour morning cardio
Went too a different gym today such a good one flex unit didn’t count my training but did shoulder chest bicep tricep great session. No cardio Today down 5 pounds since Monday I think another 10 day push with diet then can start filling out upping the food and get photos ready can’t wait
1 hour morning cardio
Rest day carbs go low today next 7 days will be pushing very hard
MONDAY
BACK TRAPS TRICEP
db row 3x12 50kg
seated row middle 3x10 75kg
pulldown front 3x8 73kg
behind 3x10 73kg
seated row lower 3x10 95kg
1 arm seated row 2x10 55kg
Plated row 3x10 80-1x110kg
Hypers 3x20 20kg
rack pull working up
TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg
TRICEP
rope pushdown 3x12 50kg
arm pushdown 1 arm 3x8 27kg
1 arm rope reverse 3x10-8 27kg
1 arm behind cable 4x10 23kg
1 arm db 3x15 12kg
1 hour morning cardio
TUESDAY
CHEST DELTS BICEP
decline bb 2x8-10 140-160kg 4 drops
High incline plate 3x8 80kg
plate press 3x10-8 120-2x160kg
machine press lower 3x12 66-73-73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg
rear delt bent over cable 3x12 27kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14kg
front rope 3x12 17.5kg
Db side on seat 3x8 14kg
decline db curl 3x12 16kg
standing db curl 3x10 16kg
bicep curl on seat 3x10-8 18kg
hammer curl rope 3x12 41kg
1 hour morning cardio
Starting too feel it today but pushing through hard
Wednesday
hamstring abductor adductor calves
standing hamstring curl 4x12 39kg
seated hamstring curl 4x10-6 73-86-100-113
lying hamstring curl 3x12 50-73-2x91kg 8
1 leg 3x12 32-36-41kg
High leg press 3x15 150kg
still leg bb 2x8 180kg
Hip thrust 3x12 160kg
Abductor 3x10 100kg
adductor 3x10 100kg
Calves seated 3x12 100kg
1 leg 3x20 50kg
Abs forearms
1 hour morning cardio
Day 2 zero carbs going too try push 7 days take advantage off it get skin as thin as possible pushing hard