Thread: growing with mts road to a future pro

SATURDAY

SHOULDER CHEST QUAD TRICEP
warm up side into rear delt db
rear delt cable 4x15 14-18-18-18kg
rear delt cable high 4x12 18kg
side raise cable 4x20 9-3x14kg
db standing raise 3x12 20-2x22kg
plate press 3x15 80kg
smith behind 3x12 80kg not today

smith front arms close 3x10 80-2x60kg
upright row v bar 3x15 17.5-25-25
front raise cable superset^3x12 7.5kg
machine rear delt 4x20-15 53-3x73kg

​CHEST
machine press 4x20-15-12-20
59-73-86-59
plate press 1arm 3x12 40-50-50kg
incline db fly 4x20 20kg
high incline smith 3x15 60kg
decline db 3x15 30kg
cable Crossover fly 4x15 10kg
dips 3x12



TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg
close grip pushdown 3x12 20kg

Amazing session again weight might not be impressive but we will build that up in the rep ranges so far body is responding very well all things recovering fast minus quads taken longer so didn’t train them today like planned

TUESDAY

CHEST DELTS
warm up rotator cuff cable pump chest
flat db press 3x15 40-40-50kg
decline db press 3x15 36kg
Incline db press 3x15 26-28-28kg
flat press plates 3x12 80-120-90
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 18kg
machine press lower 3x20 52kg
machine high press 3x20 52-73-73kg
dips 3x12 bodyweight

DELTS
​warm up side rest superset rear bent over
rear delt bent over cable 4x20 7.5-10kg
high cable 4x20 7.5kg
rear delt machine 3x20 52-3x73kg
rear delt db chest 3x20 14kg
side raise db seated 3x15 16kg
db side shoulder on seat 3x20 10kg
front cable one arm 3x20 5kg
superset upright row cable 3x20 17.5kg
plated shoulder press 3x20 80kg

Did push-up up finisher that was killer
great session focous and pump finding this the absolute best way too train more reps and weight is going up but focus in the pump contraction so far so good 💪

Today skin paper loving this 💪💪

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR
Leg press deep heel to glute 3x15 200-240-240kg drop
wide stance leg press 3x15 200kg
feet inward leg press 3x20 100kg
1 leg press 2x20-15 50kg
leg curl 3x15 66kg
1 leg curl 18kg 20
super leg press
front squat 3x15 50kg
lunges 2 sets 50kg

​standing hamstring 3x20 18kg
lying ham 3x15 50-2x41kg
seated ham 3x12 52kg
Stiff db 3x20 30kg



db in between legs 3x15 50kg
Glute bridge 3x20 80kg
​Abductor 4x15 73kg
Adductor 4x12 73kg

​calves seated lean foward 4x20 80kg
1 leg 4x20 20kg

Great session added front squat in not done them in years legs are absolutely pumped and destroyed

BACK
pull-ups 4x10-8
superset cable pullover 4x15 50kg
db row 3x20 50kg
meadows row 3x15 20-2x30kg
seated row middle 4x15 65kg
pulldown front 3x10 50-2x75kg
pulldown 1 arm 3x12 20-25-30kg
cable row seated 3x12 45



CHEST
weighted dips 3x10-12 20kg
decline bb 3x15 100kg
decline db fly 3x12 20kg
high incline db fly 3x12 20kg
high incline db press 3x12 26-30-34kg
flat press plate 3x12 90kg
cable crossover 3x20 14kg


​TRICEP
close grip < not yet
rope pushdown 3x12 20kg
superset reverse^ 4x12 12.5kg
1 arm rope 3x12 10kg
reverse super ^3x12 10kg
skull cable behind 3x12-15 7.5kg
kickback cable 3x15 7.5kg
pushdown v bar 3x15 30–40-40kg


​TRAPS
plate shrug 3x20 130kg
plate shrug bent over 3x20 130kg

REAR DELT
​db rear standing 3x20 14kg
machine rear delt 3x20 53kg
rear delt cable 3x20 5kg

Unbelievable session training changed no arm days now just adding them in and doing a good second back session hitting rear delts 3 times a week too again weight might no be impressive but the days of 180 80-90kg dumbbells are done once in a while do it got too be smart

FRIDAY

HAMSTRING ABD-ADD GLUTE QUAD
​lying hamstring curl 4x15 50kg
standing hamstring 3x15 18kg
seated ham curl 3x12 52-73-52kg
high leg press 4x15 200-3x300kg
stiff 3x20 40-2x50kg
db between leg 3x20 50kg
abductor 4x12 100kg
adductor 4x12 79kg

​QUAD
leg curl 4x20 66kg drops
hack squat 3x15 100-140-140kg
db 1 leg squat 3x15 40kg



Glute bridge 3x20 80kg
calves 3x20 90kg drop

Insane pump great session appetite little low today

​SUNDAY
SHOULDER CHEST TRICEP
warm up side into rear delt db
rear delt cable 4x15 18-3x23kg
rear delt cable high 4x15 18kg
side raise cable 4x15 14kg
db standing raise 3x12 22kg
plate press 3x20 80kg
smith behind 3x12-10 60-80-80kg
upright row v bar 3x15 36-45kg
front raise cable superset^3x15 14kg
machine rear delt 3x20 52-73


​CHEST
machine press 3x15-12 59-73-86
plate press 3x12 80-1x120kg 10
High incline db 3x15 30kg
decline db press 3x15 30-1x40kg
incline db fly 3x15 20kg
flat db fly 3x15 20kg drops

​TRICEP
pushdown rope 4x15 20kg
1arm rope 4x15 12.5kg
cable behind head 3x10 5kg
skull crusher rope 3x12 20kg

Great session really enjoy this foods high digestion is perfect going too change compounds this month try tren e put back on size then get photos up need too be full 280s again over did the diet dropped way too quick looked tiny flat stringy

MONDAY
BACK TRAPS FOREARM
warm up rope pull-ups
pullup 4x10
superset ropepull 4x15 50kg
t bar row deep 3x20 60-80-80kg
meadow row 3x15 40-60-60kg
db row 3x20 50kg
seated row middle 3x20 85kg
pull behind 3x15 65kg
pulldown front 3x10 65kg
1 arm high row 3x12-10 41-54-54kg
hypers 3x20kg
rackpull wide work up in 12s 1x12 180kg
hypers 3x20 20kg



TRAPS
Plate shrug 3x20 120
Plate shrug high 3x20 120kg
db shrug 3x20 50kg drops



FOREARM
reverse curl 4x12 35kg
easy curl 4x20 35kg
cable curl 3x12

great session need too improve pull-ups never done them really and feeling the difference a lot something which will bring way more of a wider back

TUESDAY
CHEST DELTS BICEP

CHEST
warm up rotator cuff cable pump chest
flat db press 3x15 50kg
decline db press 3x15 40kg
high Incline db press 5x15 34kg
flat press plates 3x12-8 80-2x120kg drops
superset cable fly seated middle 3x12 18kg
fly cable seated lower 3x12 14kg
fly cable standing 3x12 32-2x27kg
machine press lower 3x20 52kg
machine high press 3x20 52kg
dips machine 4x15


DELTS
warm up side rest superset rear bent over
rear delt medows seat 4x30 20-3x30kg drops
rear delt db 3x15 14kg
side raise chest on seat 3x20 10kg
high cable 3x15 7.5kg
rear delt machine 3x20 59kg
db front raise 3x12 20kg drops
upright row cable 3x20 22-2x25kg
plated shoulder press 3x15-12 80-2x120kg
side raise 3x15 14kg


BICEPS
standing db easy curl 4x12 30kg
bicep curl on seat 3x12 16kg
preacher curl curl machine 3x15 41kg
hammer curl db 3x15 20kg
^super seated hammer 3x12 14kg
concentration curl db 3x12 20kg

great session did John meadows rear delt routine unbelievable stable this will bring brand new growth ready for this month cannot wait