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FRIDAY
BACK CHEST
BACK
cable seated row 4x12 21kg
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
So I’ve been using the same weight mostly and I feel maybe it’s time too change things drop sets down to just two working sets and build it up
SATURDAY
GLUTE HAMSTRING ABD-ADDUCTOR
GLUTE
smith glute bridge 3x12 120kg
rope bridge 3x15 32kg
Jefferson squat 3x12 80kg
hypers 3x12 25kg
HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12 59kg
rdl 3x12 140kg
stiff db 2x20 30kg
ABDUCTOR ADDUCTOR
Abductor 4x10 77kg
Adductor 4x15 104kg
QUAD
leg ext 4x20 50kg
MONDAY
CHEST BICEP FOREARMS
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
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
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
low leg press 2x15 450kg
wide leg press 2x15 300kg
1 leg press pin 2x12 88kg
leg ext 3x15 32-39-45kg
db split squat 3x12 50kg
smith squat 3x12 180kg
ADDUCTOR ABDUCTOR
adductor 4x12 104kg
adductor 4x12 104kg
- [ ] THURSDAY
- [ ] DELTOIDS CALVES
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 seat 5 3x10 80kg
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg
MONDAY
CHEST BICEP FOREARMS
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
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
TUESDAY
BACK TRICEP TRAPS
BACK
Pulldown front 3x12 66kg
pulldown behind 3x12 45kg
smith on seat highrow deadstop row 3x1240kg
t bar row 3x12 80kg
db row 2x12 50kg
seated cable row 3x12
cable row machine with cable 3x12 32kg
TRICEP
rope pushdown 4x12 21kg
pin pushdown 4x12 77kg
reverse pushdown 1 arm 4x12 7.5kg
pushdown handle 4x15 32kg
TRAPS
smith shrug 3x12 80kg
cable shrug high 4x15 32kg
WEDNESDAY
QUAD ADDUCTOR ABDUCTOR
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 200kg
ADDUCTOR ABDUCTOR
adductor 4x12 70kg
adductor 4x12 104kg
THURSDAY
DELTOIDS CALVES
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 seat 5 3x10 80kg
rear deltoid machine 3x12 52kg
CALVES
hack 4x15 120kg
pin press 4x15 127kg