This weeks workouts:

MONDAY — 05/08/24 LEGS

Seated calf raises ✅
87,5kg x 15
87,5kg x 12
87,5kg x 12
87,5kg x 11

Adductor machine
71,25kg x 20
71,25kg x 19
71,25kg x 18

Seated leg curls ✅
102,5kg x 12
102,5kg x 11
102,5kg x 10

Safety bar squats
145kg x 8
155kg x 8
165kg x 8

Single leg HS horizontal leg press ✅
155kg x 14
155kg x 13
155kg x 12

Leg extensions ✅
125kg x 11
125kg x 10
105kg x 12 + 5 partials

Lying leg curls ✅
35kg x 14
35kg x 12
35kg x 11

TUESDAY — 06/08/24 PUSH

HS Pec fly
125kg x 12
140kg x 10

Flat HS press
120kg x 12
120kg x 11
140kg x 8

Incline cable fly
10kg x 15
12,5kg x 13
15kg x 12

Pin loaded HS press
75kg x 8
100kg x 8
110kg x 8

Life fitness plate loaded dip machine
80kg x 12
110kg x 12
140kg x 12

Straight bar pushdown superset underhand cable pushdowns
90kg x 12 > 45kg x 15
90kg x 10 > 45kg x 12

Triceps bar incline skullcrushers
40kg x 12
50kg x 12
50kg x 10

Triceps dip machine
125kg x 12
125kg x 10

Single arm cuff lateral raise
12,5kg x 15
12,5kg x 14
12,5kg x 13

Reverse pec deck
108kg x 16
108kg x 14
108kg x 13

08/08/24 PULL

Straight bar cable pullovers
40kg x 15
40kg x 13
40kg x 12

Matrix plate loaded lat pulldown
180kg x 13
180kg x 12

Chest supported wide grip matrix row
100kg x 14
100kg x 13
100kg x 12

Single arm cable row
45kg x 15
45kg x 14

T-bar rows
80kg x 12
100kg x 8

Dual handle cable curls
15,8kg x 15
15,8kg x 12
15,8kg x 11

Preacher curl machine
54kg x 8
50kg x 10
44kg x 15

Rope crunches superset woodchoppers
4 sets to failure

Friday — 09/09/24 LEGDAY

Toe press
123,75kg x 15
123,75kg x 14
123,75kg x 12
123,75kg x 11

Seated leg curls ✅
102,5kg x 15
102,5kg x 14
102,5kg x 13

Single leg HS kneeling leg curl
32,5kg x 15
32,5kg x 14
32,5kg x 13

Leg extensions ✅
127,5kg x 15
127,5kg x 14
127,5kg x 13

Watson leg press
320kg x 15
320kg x 14
320kg x 13

Pendulum squats
60kg x 10
50kg x 12
50kg x 10

Stiff legged DB deadlifts
67,5kg x 14
67,5kg x 13

Saturday — 10/08/24 ARMS/SHOULDERS

Dual rope pushdown
60kg x 15
60kg x 14
60kg x 13

Dual handle cable curls
31,5kg x 15
31,5kg x 13
31,5kg x 12

Dual rope overhead extensions
55kg x 14
55kg x 10
45kg x 10

Incline db curls
18kg x 15
18kg x 13
18kg x 12

Lying db extensions
18kg x 15
18kg x 13
18kg x 11

Dumbell hammer curls
22kg x 15
22kg x 13
22kg x 12

DB Side lateral raises superset BB upright raise
3x12-20

Life fitness ab crunch machine
3 sets to failure