-
MONDAY
CHEST DELTS BICEP
CHEST
smith flat wide 3x20-16-10 80-100-120kg
smith high pec delt tie in 3x12 80kg
db pull over 3x12 40kg
machine fly 3x12 92kg
pin press 2x10 66kg
dip machine 2x12 68-77kg
machine fly pad behind back 3x10 91kg
dip machine 2x10 36kg
low pec cable 3x10 14kg
DELTS
db rear 3x12 20-28-30kg drops
rear delt cable high 3x12 7.5kg
side raise standing cable 3x12 5.7kg
front raise cable 2x8 10kg
rope rear 3x12 26kg
BICEP
db curl 3x12 14kg
hammer cable to chest 3x10 10kg
spider curl db 3x10 18kg
preacher machine 3x20 50kg
Good session but reducing weight and still feel the little pec strain but grip was closer to take load of it
-
WEDNESDAY
BACK
pull up assisted 3x10 23kg
pulldown with cable 3x8 73-79-79kg
smith 1 arm row 2x10 40kg
smith row dead stop 2x8 120kg
pullover cable 3x12 23kg
pin machine 1 arm row cable 2x10 86kg
seated row 2x10 63kg
TRAPS
plated chest trap middle back 2x12 70kg
upright row 3x12 23kg
smith shrug 2x12 120kg
TRICEP
jm smith 2x8 50kg
close grip slight incline 2x8 80kg
easy bar cable behind 3x8 32kg
pushdown 3x10 32kg
1 arm cable behind 2x10 12-14kg
kickback cable 3x8 7.5kg
have to increase food now 8500 weights not been moving at all
-
FRIDAY
DELTS CALVES
DELT
smith press 2x12-10 80-100kg
smith behind 2x12 60-70kg
rope seated rear delt 3x15 20kg
cable high rear delt 3x10 5.2kg
cable side raise 3x10 5.2kg
front raise cable 2x8 10kg
upright row bb 3x10 60kg
chest on seat side raise 3x10-8 16kg
rear delt pec deck 2x12 73kg
pin delt press 2x10 ^superset 50kg
pin calves
4x15 66kg
foods dropped to 6500 blood sugar was sky high and wasn’t using it not chasing scale and going by mirror only
-
Took a week off hurt back foam rolling so learned my lesson and fixed sugars as it was high but back at it today starting with back a solid workout lowered food too but now back up on 7k but will cycle calories carbs now
💥Ready to keep growing💥
https://i.ibb.co/WWVXmMb/IMG-3100.jpg
-
TUESDAY
CHEST DELT BICEP
CHEST
seated pin press 2x12-8 100-120kg
slight incline smith neck 3x8 80kg
incline plate press 3x10-8 80-120-120kg
fly seated cable 3x10-8
fly low pec pin 3x10 70kg
pin dip 3x10 80-90-100kg
DELT
side raise db 3x12 15kg
rear delt cable 3x15 33
front raise db 3x12 15kg
BICEP
hammer curl db 3x10-10-8 30-40-40kg
spider 3x12 14kg
preacher 3x12 40kg
CALVES
standing 4x15 40kg
Such a great session went to flex unit gym total amazing best gym in Scotland so much choice of equipment hard too choose
https://i.ibb.co/R4fLYCH/IMG-3102.jpg
-
LEGS
HAMS
lying ham 3x8 68kg
standing ham on lying 3x10 32-36-36kg
standing ham on ext 3x10 32kg
Abductor 3x12 104kg
adductor 3x10 70-84-90-90kg
Leg ext 1 leg 2x10 45kg complete failure
LEG PRESS
1 leg press 2x10 70-100
legs close 2x15 250kg back off
Sissy 2x10 20kg
CALVES
Smith 3x15 80kg
GLUTES
db in between leg 3x10 50kg
smith stiff 2x10 80kg
2 week off legs was tough but brilliant legs destroyed
-
- [ ] FRIDAY FLEX UNIT GYM
DELTS ARMS
DELTS
plate shoulder press 2x10-8 120-140kg
side raise pin 3x15 35-45-45k-45kg
rear deltoid pec dec 3x10-8-8 87kg
upright row bar 3x10
side raise cable 3x12 5.2kg
db rear 3x10 30kg
TRICEP
pushdown 3x12 70kg
behind pin machine 3x10 20-20-25
machine pin pushdown 3x10 80kg
rope 3x10 7.5kg
cable 1 arm 3x10-9 7.5kg
BICEP
hammer 3x8 40-30-30kg
preacher curl 3x10 10 on stack
dumbbell curl outwards 3x12 15kg
TRAP
plated shrug 3x12 120kg
-
- [ ] SATURDAY FLEX UNIT GYM
CHEST BACK
CHEST
cable fly seated 2x15-9 pin-8-9
plate press incline 2x9-7
pin chest 2x12-10 full stack
plate incline fly 3x10 40kg
decline lower chest pin 3x10 80-120-120kg
BACK
seated plate press 2x10 80kg
pulldown 2x10 110kg
Upper back cable row 2x10 43-54kg
machine pin 2x10 130kg
pullover machine 3x15-10-8 90–100-100kg
CALVES
pin 3x12 full stack
-
LEGS FLEX UNIT GYM
HAMSTRINGS
standing ham 3x12 on stack 5-7-7
seated ham 3x8 on stack 4
lying ham 2x10 60kg
QUAD
leg ext 3x10 40kg
superset^ 2x12 hack machine 120-160kg
hip press 2x15-12 160-200kg
1 set Dorian hack 2-plus 10kg
ADDUCTOR
3x10 80kg
CALVES
standing 2x10 full stack
Best gym over ever used truly unbelievable
Thanks again bigdaddy mts family
https://i.ibb.co/L58CjZp/IMG-3361.jpg
-
CHEST BICEP
CHEST
Pec deck 3x8 92kg
plate press decline 3x10-8-8 120-140-140kg
plate press incline 3x8 120kg
plate incline fly 3x10-8-8 40-60-60kg
pin lower pec fly 3x10 70kg
pin press 3x10-8-8 full stack
dip 3x8 70kg
DELTS
plate shoulder press 2x10 80kg
side raise pin 3x10 45kg
rear deltoid pec dec 3x10 70kg
cable rear 3x12 5.2kg
upright row bar 3x10 50kg
side raise cable 3x12 5.2kg
front raise 2x10-8 25kg
BICEP
db curl 3x10 20kg
hammer 3x10-10-8 30-40-45kg
preacher curl 3x10 8-10-10 on stack
WEDNESDAY - SATURDAY
BACK TRICEP TRICEP
iso lateral row 3x10 88-99-110 on stack
pulldowns plated 3x10 80kg
seated row 3x10 43-559-59kg
pulldown cable 3x10 62kg
seal row 2x10 40kg
Chest supported row (prime) 3x10 65-85-105kg
pullover machine 2x10 100kg
Shrug plated 3x10
TRICEP
pushdown 3x10-8 70kg
behind pin machine 2x10-8 30-35kg
machine pin pushdown 3x10 80kg
rope 3x10 7.5kg
cable 1 arm 3x10 7.5kg
Few days at flex absolutely outstanding gym
