Thread: growing with mts road to a future pro

FRIDAY

SHOULDER CHEST
plate press 3x15-8 80-120-120kg
smith behind 3x12 60-80-80kg
superset rear cable 27kg 15 reps
smith front 2x12 80kg drop
cable rear delt cable 3x12 32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x15 30kg

rear delt machine 3x12 52kg
side raise db seated 3x15 14-20kg
upright row bar 2x10 45kg
front raise db 3x10 20kg



Chest
high incline press 3x10-8 120kg
machine press 3x10 66kg
machine high press 3x8 66kg
middle fly 3x12 18kg
Flat fly 3x10 20kg

40 minutes morning cardio

SATURDAY

QUAD ABDUCTOR ADDUCTOR

squat safety bar 3x10 100-140-180kg 6
Leg press 2x20 250kg
wide stance leg press 2x15 250kg
1 leg press 2x20 50kg
2 leg curl 3x15 73kg
1 leg 3x15 25kg
lunges 2 sets 50kg

​standing hamstring 3x15 25kg
Lying ham 3x20 64kg
Stiff db 2x15 50kg drop



Glute bridge machine 3x15 80kg



Abductor 3x10 100kg
Adductor 3x10 100kg
​calves seated 3x12 110kg

1 hour morning cardio

That workout was tough had too lower volume and first time in years safety bar felt bit off

1 hour morning cardio
will check tomorrow and see what changes need made with the cardio is weight dropping quick

MONDAY
BACK TRAPS TRICEP
db row 3x15-10 50-2x64kg
seated row middle 3x12 75-2x85
seated row low 3x10 100kg
pulldown front 3x10 65kg
behind 3x10 65kg
plated row 3x10 80kg
hypers 3x20 20kg
1 arm high row 3x12 41-51kg
140kg deadlift

TRAPS
Plate shrug 3x12 120kg
Plate shrug high 3x12 120kg
db shrug 50kg 2x15 50kg

TRICEP
rope pushdown seated 3x12 36-41-50kg
arm pushdown 1 arm 3x10 18kg
rope cable behind 3x10 32kg

50 min morning cardio

TUESDAY

CHEST DELTS BICEP
decline bb 3x10 140kg smith 2x120 drop
High incline plate 3x12 80kg
plate press 3x12 120kg
machine press lower 3x10 73kg
machine high 3x8 73kg
fly cable 3x12 31-41-41kg
lower cable fly 3x12 18kg


​rear delt bent over db 3x12 24kg
rear delt db chest 3x12 14kg
side raise db seated 3x10 14-16-20kg
db side shoulder on seat 3x12 14kg
front rope 3x12 27kg


​standing db curl 3x10 18kg
concentration db curl 2x10 16kg low rest
bicep curl on seat 3x10 16kg
hammer curl db 3x12 20kg

45 min cardio
Dropping cardio back as 1 hour is not needed now not much left too pull off and training sessions feeling tougher but still pushing hard

Wednesday

hamstring abductor adductor calves
​standing hamstring curl 3x8 39kg
seated hamstring curl 3x12 73kg
lying hamstring curl 3x12 64kg
1 leg 3x10 32kg
High leg press 3x15 150kg
still leg db 2x12 50kg
Hip thrust 3x12 140kg
Abductor 3x10 100kg
adductor 3x10 79-86-100kg



Calves seated 3x12 100kg

Stairs 25 min cardio
very tired now but this is where it hits hard

1 hour morning cardio
been fasting too and will continue then eat later on for some reason feel more energy today but no training as I don’t want too fatigue myself yet tomorrow delts chest again

I’m also doing abs and glutes every session now too bring these in the best I can

just waiting for mts stuff then
too push mast tren up
The best I’ve looked mast p is unbelievable completely different look since doing higher skin more dry getting thinner so happy too be able too do this and will make everyone and the mts family proud

1 hour cardio fasted
carbs today will be 80grams and fasting longer period after cardio drank green tea I get in 3 per day plus 1 coffee help increase metabolism

Thanks too bigdaddy stuff here