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THURSDAY
BACK TRAPS FOREARM TRICEP
BACK
Pulldown 3x12 66kg
pulldown behind 3x12 45kg
db row 2x12 50kg
smith row 2x10 120kg
db high row (upper back) 3x10 30kg
cable row 3x12 32kg
cable row superset pullover 3x12
hypers 2x12 25kg plate
TRAPS
db shrug forward 3x12 30kg
cable upper shrug 3x12 14kg
FOREARM
reverse curl db 3x12 16kg
cable curl 3x12 21kg
TRICEP heavier stack
pin press pushdown 3x12 45kg
rope pushdown 3x15 17kg
cable 1 arm 3x10 7.5kg
1 arm cable easy 3x10 5kg
kickback cable 3x12 5kg
SATURDAY
HAMSTRING ABDUCTOR ADDUCTOR GLUTE
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
stiff bb 3x12 140kg
db stiff 3x20 30kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg
GLUTE
smith glute bridge 3x12 80kg
rope 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
cardio dropped for now will go back in soon just resting body on this and training will also change
CHEST
slight smith incline 3x12 120kg
hammer press 3x12 130kg
hammer close grip 3x12 80kg
cable fly cross over 3x15 10kg
^superset pec dec inner fly 3x12 36kg
high pin press 3x15 52kg
pin press low 3x15 52-66kg
DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg
BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg
no cardio yet will add it back in protein upped too 500gram no other diet changes feel best on higher protein main source chicken only for now. training going well dosages still upped and loving the response couldn’t be happier appreciate this everyday thanks to bigdaddy mts family
TUESDAY
QUAD HAM ADD-ABD
QUAD
low leg press 3x15 200-250-250kg
wide leg press 3x15 250kg
1 leg press pin 2x12 45
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 160kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
CALVES
machine 4x20 100kg
good overall pump was ridiculous
had more food yesterday carbs hit 900 today normal 200g really enjoy carb cycling just now especially for insulin sensitivity
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR CALVES
low leg press 3x15 300kg
wide leg press 3x15 400kg
1 leg press pin 2x12 45
leg ext 3x15 72kg
db split squat 3x12 50kg
smith squat 3x12 160kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
CALVES
machine 4x20 100kg
Good overall session great pump contraction reason I love eq so much and tren combo crazy strength swapping mast for npp would be even better and a must try
Food normal high protein mod carb low fat for now no cardio but will add it back in soon fasted and maybe post workout more cardio more food faster metabolism better digestion and food processing
THURSDAY
DELTOIDS ARMS
DELTOIDS
machine rear delt 4x12 45kg
db rear standing 4x20 20kg
db standing reverse 4x15 25
side raise db 5x12 12kg
front raise 4x12 16kg
high incline smith 3x10 80kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
BICEP
standing easy bar 3x12 30kg
decline bb curl 3x12 10kg
preacher pin 3x12 45kg
hammer bb curl 3x10 26kg
FOREARM
cable curl 4x15 26kg
reverse curl bb 4x12 16kg
FRIDAY
BACK CHEST TRAPS
BACK
cable seated row 4x12 21kg
machine low row 4x12 86kg
cable pullover 4x12 29kg
pulldown 4x15 52kg
rackpull 3x12 140kg
CHEST
flat press db 3x15 30kg
decline press 3x15 30kg
low cable fly 3x15 5kg
pin press high 3x12 52kg
machine fly 3x12 66kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
SATURDAY
GLUTE ABD-ADDUCTOR CALVE
GLUTE
high wide leg press 3x15 300kg
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
db stiff 3x15 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
QUAD
leg ext 4x20 50kg
great session have needed too add this day in lagging bodypart too so it’s a absolutely must will need a good few months of doing this glute session and progress
MONDAY
CHEST DELTOIDS BICEP
CHEST
cable fly cross over 4x15 10kg
^superset pec fly machine 3x12 36kg
slight smith incline deadstop 10 secs 3x12
hammer press 3x12 120kg drops
hammer close grip 3x12 60kg
decline smith 3x12 80kg
pin press low 3x15 52-66kg
DELTS
rear delt db standing bent over 4x15 18kg
rear delt machine 3x15 45kg
side raise db 5x12 10kg drops
front raise cable 3x12 16kg
BICEP
db curl decline 3x12 12kg
preacher curl machine 3x12 32kg
hammer decline db 3x12 12kg
concentration curl cable 3x12 7.5-7.5-10kg
TUESDAY
BACK HAMSTRINGS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12 52kg
db high row (upper back) 3x10 30kg
cable row machine with cable 3x12 32kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
lying ham 1 leg 2x15 32kg
rdl 3x12 140kg