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TUESDAY
- [ ] QUAD ADDUCTOR ABDUCTOR HAMS
leg ext 3x20 73-93-116kg
leg press low 3x15 300-350-400kg
wide leg press 3x15 200kg
sissy squat 2x15 25kg
ADDUCTOR ABDUCTOR
adductor 3x12 104kg
abductor 3x20 104kg
HAMS
lying ham 3x12-12-8 73-82-91kg
hack 2x10 100kg
CALVES
leg press 3x20 200kg
pin 3x15 150kg
doing hams leg ext first legs where so pumped finally can hit them hard sissy is becoming my love can go up in weight
WEDNESDAY
CHEST DELTS
CHEST
plate press 3x10-8-8 130-140-140kg
pin press 3x12-10-10 66-79-79kg
fly machine 3x8 full stack
very high smith 3x12-10-8 80-100-120kg
fly machine 3x12 50kg
cable cross over 3x12 17.5-19.2-19.2kg
cable low chest 2x15 14.5kg
cable press 2x12 17.5kg
DELTS
rear delt rope 3x15 23-30-30kg
db side 3x15 12kg
rear delt machine 3x12 86-100-100kg
Another good session tonight pump was crazy going to change the split have a arm day
TUESDAY
CHEST DELTS
CHEST
plate press 3x12-8- 8 130-150-150kg
pin press 3x13-8-8 79-86-86kg
fly machine 3x10 full stack
high fly db 3x10 20kg
very high smith 2x12-8 100kg
fly machine 3x10 64kg
DELTS
robe rear delt rope 3x15-15-10 30-35-44kg
side raise cable on seat 3x15 5.2-7.5-10kg
rear delt cable seated 3x10 10kg
front raise cable 3x10 7.5kg
upright row cable bar 3x10 30kg
took a week break to recover and helped massively changed split now and will also remove high incline press do this on Friday as still want chest twice a week but just to fried at the end for it need to start focusing on recovery as noticed the break I felt stronger so definitely been taxed and weight stalled too
but now things should move again
WEDNESDAY
BACK TRAPS
BACK
cable row standing 2x12 44-44 plus 20kg
easy bar row 3x12 80kg
pull-down wide 2x10 79kg
pull-down close 2x10 59kg
seated row long bar 2x10 84kg
pullover cable 2x10 21kg
cable seated high row 2x12 23-26kg
pull-up assist 1x8 18kg fried
TRAPS
cable long bar 3x12 37kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 5kg
solid session pump was crazy
We are locked in next may we step on stage
FRIDAY
ARMS CHEST DELT
TRICEP
rope pushdown 3x10-8-8 63-70-70kg
rope skull 3x10-8-8 70kg drop
pushdown bar 2x10-8 77-90
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64kg
BICEP
db curl back on pole 3x12-10-8 20-22-26kg
hammer curl rope 3x12 63kg
pull-down 3x15-12-12 39-52-52kg
concentration curl 2x10 18kg
preacher pin 1rm 2x10 27kg
FOREARM
cable 5x15 21kg
reverse 5x15 21kg
CHEST
plate press 3x10 120kg
fly press 2x15 17.5kg a
fly cross over 2x15 17.5kg
pushdown 2x12 73kg
side raise db 4x12 10-14-16-20kg
rear delt machine 2x12 86-113kg
rear delt cable 3x15 30kg
just did this tonight legs tomorrow will update
MONDAY
LEGS
lying ham 3x12-10-8 73-82-91
leg ext 3x15-12-10 100-116-116kg
leg press low 3x15-12-8 300-400-520kg
wide leg press 2x12 300kg
sissy squat 2x15 25kg
ADDUCTOR ABDUCTOR
adductor 3x12-10-10 104kg
abductor 3x20 104kg
HAMSTRING
lying ham 3x12 73kg
standing ham curl 3x12 25kg
db stiff hanging over smith 3x12 22kg
CALVES
leg press 3x20 200kg
pin 3x15 150kg
Doesn’t look much but was so intense was sick got my stuff thanks big daddy this is the new split now legs Monday
https://i.ibb.co/480m1NR/IMG-7051.jpg
Thanks big daddy mts family posted on Instagram
BACK TRAPS TRICEPS
BACK
cable row standing 2x11-10 44 plus 25kg
cable seated high row 2x10 30kg
cable pull-down 2x10 30kg
easy bar row 2x10-8 120kg
pull-down close 2x10-8 66-73kg
seated row long bar 2x10 66kg
pullover cable 2x10 21kg
pull-up assist 1x10 18kg
TRAPS
cable long bar 3x15 44kg
db shrug 3x15 50kg
y raises on incline pinch shoulder blades back 3x10 6kg
TRICEP
rope pushdown 2x10-8 70kg
rope skull 2x8 70kg drop
pushdown bar 2x10 90kg
cable behind 3x12-12-10 12-12-14kg
cable front 2x12 14kg
pushdown pin 2x25 64k-full stack
Feeling great having more rest fully recovered
CHEST DELTS
SATURDAY
CHEST
plate press 2x8-6 140kg 1 drop
high incline press wide 2x10 60kg
high db fly 2x10 24kg
pin press 2x10 73kg
fly machine 2x10 full stack
fly machine 2x10 50kg
^superset cable cross over 17.5kg
DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x15 7.5kg
rear delt cable seated 3x10 10-14-14kg
front raise cable 3x10 7.9-10-10kg
upright row cable bar 3x10 30kg
doing more rest days paying off weight going up now nearly 300 feeling well rested and making sure form is key added bicep forearm little calves abductor abs didn’t count was intense low rest
CHEST DELTS
TUESDAY
CHEST
plate press 3x10 120kg drops negatives
fly machine 3x12 full stack
pin press 2x10 73-79kg
high db fly 2x10-8 24-26kg
superset cable cross over 2x12 17.5kg
fly machine 2x10 66-73kg
DELTS
robe rear delt rope 3x15 30kg
side raise cable on seat 3x16-12-7.5-10-10kg
rear delt cable seated 3x10 14kg
front raise cable 2x10 7.5-10kg
upright row cable bar 3x10 30kg
sticking to the planned routine had to take extra rest day had weird pain in eye temple but absolutely insane session today very intense pump was brutal