Thread: growing with mts road to a future pro

1 hour 10 min cardio rest day today feeling good tomorrow will be legs look forward too this

HAMSTRING
lying hamstring curl 3x10 50kg
standing hamstring 3x15-12 25-32-39kg
high leg press 3x20 150-200-300kg
stiff leg bb 2x8 170-170kg
abductor 4x12 84kg
adductor 4x15 50-50-57-57kg


QUAD
leg curl 3x20 66kg drops

calves
machine 3x15 86kg
seated 3x15 180kg

1 hour morning cardio
Good start to the week love mts now back tracking load will increase smartly

TUESDAY
CHEST DELTS
warm up rotator cuff cable pump chest
cable fly 3x15 12-14
^ superset hammer plate press 3x12 40-60-80kg
pin press 3x12 39-52-52kg
machine fly 3x10 66-59-59kg
Lower pec cable fly 3x12 7.5kg



warm up side rest superset rear bent over
rear delt db 3x12 14kg
rear delt cable bent 3x12 7.5kg
rear delt cable high 3x12 5.7-7.5-7.5kg
side raise db 3x12 8kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg


1 hour fasted cardio

WEDNESDAY
Arms

TRICEP
rope pushdown 3x12 17-19-21kg
pin pushdown 3x12 59-68-77kg
reverse pushdown 1 arm 3x12 7.5kg
kickback 3x12 14-16–6kg


BICEP
standing bb curl 3x12 10-12-16kg
decline bb curl 2x10 10kg
preacher pin 3x12 23kg
hammer bb curl 3x8 20kg

FOREARM
cable curl 4x15 21-26-30-30kg
reverse curl bb 3x12 16kg

THURSDAY
BACK TRAPS REAR DELT

BACK
1 arm middle cable row 3x12 20kg
1 arm high cable low row 3x10 25kg
db high row (upper back) 3x12 30kg
db row chest on seat 3x12 40-50-50kg
rack pull 2x8 140kg
hypers 2x15 20kg plate

TRAPS
smith shrug 2x10-8 80-120kg
db shrug 3x12 40-40-50kg

REAR DELT
db rear delt 3x15 14-18-20kg
db rear delt 3x12 10kg

1 hour fasted cardio
great session again

FRIDAY

CHEST SIDE DELT TRICEP

db press4x15-12 32-40-40-50kg
hammer press 3x10 80-85-85kg
cable cross over 4x15 7.9kg

SIDE DELT
side raise db 6x12 10-14kg
front raise cable 3x12 3.4-5-5kg

TRICEP
pin pushdown 4x15 32-41-41-59kg
cable push down 4x15 14.7-21-21kg

1 hour fasted cardio
Shoulder sore but working through it until surgery

Training split for this week as we train around the shoulder but still putting the graft in and will continue even after but this will be the split

training split
Monday chest delts bicep
Tuesday back traps forearm tricep
Wednesday hamstring calves glute ad-ab
Thursday arms
Friday back chest traps delt
Saturday quad ham adductor calves (flex unit gym)
Sunday off

morning fasted cardio 1 hour
5 days a week 20 min post W stairs

calories 2500

MONDAY

CHEST DELTS BICEP
warm up rotator cuff cable pump chest
hammer press 3x10 85-100-100kg
cable fly cross over 3x15 10kg
pin press 3x15 52-66-73kg
Lower pec cable fly 3x20 5kg



warm up side rest superset rear bent over
rear delt db 3x15 20kg
rear delt db 3x12 20kg
rear delt cable high 3x12 7.5kg
side raise db 3x12 10-12-14kg
side raise cable 3x12 3.4kg
front raise db 3x12 10kg

BICEP
cable curl 3x15 10kg
preacher curl 3x15 32kg
hammer rope 3x15 21kg

1 hour fasted cardio
20 min cardio post W

very good session will try keep progressing up 3 plate on this machine third time using and improving even though weight means nothing

TUESDAY
BACK TRAPS FOREARM TRICEP

BACK
db row 2x12 50kg
db high row (upper back) 2x10 40kg
high cable row 3x12 25-32-32kg
seated row machine cable 2x12 66kg

TRAPS
db shrug forward 2x15 30kg
smith shrug high 2x12 80kg

FOREARM
reverse curl db 3x15 16kg
cable curl 3x15 17kg

TRICEP heavier stack
pin press pushdown 2x12 54kg
rope pushdown 3x12 12kg
cable 1 arm 2x12 5kg
kickback cable 3x10 3.4kg