Thread: growing with mts road to a future pro

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x10 66kg
pulldown behind 2x10 52kg
smith row from ground 2x10-8 120kg
db row 2x10 50kg
cable row machine with cable 1 arm 2x10 52kg
rope pullover 2x12 14kg
deadlift 1x6 220kg worked up slow negative



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x15 30kg
cable shrug high middle trap 3x12 17.5kg

Great session got my stuff thanks bigdaddy ready to pin tonight

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Again thank you bigdaddy Posted on Instagram too

THURSDAY
DELTS TRICEP BICEP

DELTS
side raise db 3x12 14-16kg
side raise cable 3x12 5.7-7.9-7.9kg
rear delt cable 2x12 7.9-10kg
cable high 2x12 5.2-7.9kg
rear delt machine 2x12 52kg
upright row smith 2x10 30kg
front raise db 2x12 14kg
Plate press 2x12-8 40-60kg

TRICEP
rope pushdown 3x12 23kg
rope skull 3x15 14-18-18kg
pin pushdown 3x12-10 64-77-full stack
cable 1 arm 2x12 9kg


hammer rope 3x12 12-14-16kg
bicep db 3x10 12-14-14kg
concentration curl 2x12 12-14kg
preacher 2x20 32kg

SATURDAY
CALVES HAM QUAD

calves full stack 3x12
seared ham 3x12 full stack 150-130-110kg
leg ext pin 12 3x15
smith squat deep rest pause bottom
3x10 150-140-140kg
deep leg press 2x15 10 plates side
1 leg press 2x15 110kg
reverse v sqaut glute 1x15 80kg
lying ham 2x12 6 on stack

Legs fried shaking photos coming soon

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7-17.5-17.5kg
high incline smith 2x10-8 70-80g
flat smith 2x10-8 80kg
fly machine 3x12 41-45-45kg
hammer close grip 2x12-10 60-70kg
2x12 pushdown 54-64kg


BICEP
bb curl 2x12 12-16kg
preacher pin 3x15 32kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 8kg
rear delt db 3x15 16kg
front raise db 2x12 10kg
rear delt machine 2x20 32kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

WEDNESDAY
BACK TRAPS

BACK
Pulldown front 2x8 66kg
pulldown behind 2x8 52kg
smith row from ground 2x10 80kg
db row 2x15-12 50-60kg
cable row machine with cable 1 arm 2x12 59kg
rope pullover 2x12 17-21kg
deadlift 1x6 220kg



TRAPS
smith shrug behind 3x12 80kg
db shrug 2x20 20kg
cable shrug high middle trap 3x12 17.5kg

little weaker but progress in other places order was changed up tonight

DELTS TRICEP CHEST
FRIDAY
DELTS
side raise cable 2x12 7.9-10kg
rear delt cable 2x12 10-12.5kg
cable high 2x12 10kg
upright row smith 2x12 30-40kg
front raise db 2x12 16kg
Plate press 2x8 80kg

TRICEP
rope pushdown 3x12 23-29-29kg
rope skull 3x12 23kg
pin pushdown 3x12 77kg
cable pushdown arm 3x12 12.5kg

CHEST
fly machine 3x12 73-86-100kg
pin press 3x12 66-86-86kg
Plate press 3x10-8 60-80-80kg

great session and pump tomorrow will be ham focus knee bit sore then quad Sunday I think got let the tendon heal a bit

MONDAY
CHEST BICEP FOREARMS DELTS

CHEST
cable fly cross over 3x12 14.7kg
high incline smith 3x8 80-90-100kg
flat smith 2x8 80kg
fly machine 3x12 54kg
hammer close grip 2x10 70kg
2x12 pushdown 64kg
pin press 2x15 45-52kg


BICEP
db curl 2x-12 16-20-20kg
preacher pin 3x15 36kg
hammer bb curl decline 3x10 16kg

DELTS
db side 3x12 10–12-14kg
rear delt db 3x15 24-26-26kg
front raise db 2x12 14kg
rear delt machine 2x20 39-45kg

FOREARM
cable curl 3x12 21kg
reverse curl bb 3x12 14kg

Letting knee heal but will smash legs this week

TUESDAY
GLUTE HAMSTRING ABD-ADDUCTOR CALVE

HAMSTRING
standing ham curl 3x12 45kg
high leg press pin 3x15 175kg
lying hamstring curl 3x12-8 50-64-64kg
stiff db 2x15 40-50kg

ABDUCTOR ADDUCTOR
Abductor 3x12-8 63-70-63kg
Adductor 3x15 104kg

CALVES
4x15-12 100–134-154-175kg

GLUTE
rope bridge 3x12 21kg
hypers 3x15 10kg


QUAD
leg ext 3x15 50kg
sissy squat 3x12 10kg

absolutely brilliant session great pump
Photo before the workout