Thread: the push too 330

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith work up 120kg 5
pin press 3x12-10-10 full stack
plate close 3x10 80kg
plate press decline 3x8 120kg
pec deck 3x8 91kg
pin lower 3x10-8 85kg
plate incline fly 2x10 40kg
pull over 2x8 40kg
dip machine 2x10 80kg

DELTS
side raise pin 3x10 50kg
side raise pads 3x8 60kg
cable rear 3x13 15kg
shoulder press 3x10 80kg
upright row bar 2x10 50kg
front raise cable 2x10 12
pec deck 3x12 65kg


TRICEP
pushdown machine pin 4x10 70-80-90-100kg
plate pushdown 2x10 120kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

BACK TRAP BICEP

BACK
pulldown behind 4x10 full stack
plated reverse row 3x8 120kg
iso lateral row 4x8 121-132-154-176kg
chest supported row 1 arm prime 2x10-8 80-100kg
pullover machine 3x10-8 100kg
cable pull down 3x10 52kg
1 arm plated pull down 2x10 120kg
seal row 2x8-6 60-80kg


Shrug
db 3x10 40kg

BICEP
cable curl 3x10 15kg
preacher 3x10 7 on stack
superset Pin curl 3x10 40kg
hammer 3x10 22.5kg
spider 2x8 15kg

Ended up I’ll with a flu absolutely sucked but back in today and pinned today and still didn’t loose strength but it was tough

TUESDAY
CHEST TRICEP DELTS

CHEST
high incline smith 2x10-8 80-100kg
plate close 3x12-8-8 120-160-160kg
pin press 2x8 full stack
plate press decline 3x10-8-8 120-140-140kg
plate fly 3x10-8-8 40-50-50kg
pec deck 3x10 72kg
pin lower 3x8 85kg
dip machine 2x10 90-100kg
pullover 1x20 30kg

DELTS
side raise pin 3x15-12 50-60-60kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
shoulder press 3x10-8 80kg
cable seated rear 3x12 5.2kg
upright row bar 2x10 50kg
front raise db 2x10 12



TRICEP
pushdown handle 612-10 45-52kg
pushdown machine pin 4x10 70kg
dip 2x10 80kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

And thanks again big daddy

WEDNESDAY (flex gym)
BACK TRAP BICEP

BACK
ISO row 3x10-8 132-152-176kg
pulldown behind 3x8 full stack
plated reverse row 3x10 120kg
chest supported row 1 arm prime 3x10 100kg
pin row 3x10 52kg
pullover machine 3x10-8 100kg
seal row 2x8-6 60-80kg
upper back row machine 3x10

Shrug
db 3x10 40kg

BICEP
cable curl 3x10 15kg
preacher 3x10 7 on stack
hammer 3x10 22.5kg

TUESDAY (flex gym)
CHEST TRICEP DELTS

CHEST
decline press 3x10-8-6 120-160-200kg
close grip 3x10 80kg
pec dex 3x10 72-95-95kg
pin press 2x8 full stack
dip 3x8 80kg
plate fly 3x8 40kg
pullover 2x12 30kg
pin lower 3x8 85kg


DELTS
side raise pin 4x15 40kg
side raise pads 3x12 40kg
cable rear standing 3x15 15kg
rear pec deck 3x12 70kg
cable seated rear 3x12 5.2kg
upright row bar 2x15 30kg



TRICEP
pushdown handle 6-10-9-8-8-8
45-62kg
dip pin 3x10 55kg
overhead pin 3x8 30kg
cable cross over kick back 3x12 7.5kg
1 arm cable 3x8 5kg

FRIDAY (gym group)
LEGS

Hamstring
Standing leg curl 4x12-8 32-41-41-41kg
db stiff leg 2x15 50kg

Quad
Leg press outer sweep 3x15 150kg
Leg press Outward Thighs 3x15 150kg
Leg ext 3x15 52kg

Glute Thighs
Abductor 4x12 80kg
Adductor 4x12 80kg

Calves
Smith 3x15 52kg

SUNDAY (flex gym)
LEGS

HAMSTRINGS
pin standing ham 3x12-10-8 7-8-9 on stack
seated ham 3x10-8-8 on stack 5-6-6
lying ham 3x10-8-8 50kg

QUAD
Leg press sweep 3x15-8-8 240-320-320kg
leg ext 3x12
front squat plate 2x12 160kg
pin leg press 2x20 full stack burn out

ADDUCTOR Abductor
3x10 abductor full stack
3x10 full stack
abductor plated 3x10-8-8 80-110-110kg

CALVES
standing 3x10 full stack
seated 3x12 45kg

Another great session did upper too and tomorrow rest day was a good week of training eating feeling good everything is on point

TUESDAY (flex gym)
BACK TRAP BICEP

BACK
ISO row 3x10 132-152-176kg
pulldown behind 3x8 full stack
chest supported row 1 arm prime 3x10 80-90kg
seated row 3x10 52kg
superset pullover^ 54kg 10
plated reverse row 2x8 120kg
pull over machine 3x10 70kg
row 1 arm pin 3x10 50kg
upper back row machine 3x10 60kg

Shrug
db 3x10 25kg
superset cable 3x12

BICEP
cable curl 3x10 32kg
hammer curl 3x10 20-25-30kg
preacher 3x10 9 on stack