Thread: the push too 330

SUNDAY
LEGS

HAMSTRINGS
lying ham 3x10-8- 73-82-82kg
standing ham on lying 3x8 36kg
standing 2x8 45kg
rdl bb 3x10 60kg

QUAD
leg press wide 2x20 250-300kg
leg press close 2x20 300kg
hack 2x10-8 160-210kg
wide stance inner abductor 3x15 200kg
10 sec rest
leg ext 3x15-10 66kg


ADDUCTOR Abductor
3x8 full stack
abductor 3x20 full stack

CALVES
Pin 3x12 100kg

Wednesday
BACK TRAP

BACK
pulldown front 3x10 63-63-73kg
pulldown v 3x10-8-8 52-59-59kg
T bar 2x10-8 120-140kg
barbell from floor 2x8 170kg
db 2 hand posterior 2x10 50kg
seated row cable 2x12 80kg
pullover 2x15 21kg
cable upper back row 3x10 27-34-34kg
rack pull 2x10 180kg


Shrug bb
2x10 140kg

MONDAY
CHEST

CHEST
incline smith 2x10-5 drop set 120-160kg
flat smith 2x10 120kg
decline smith 2x8 120kg
seated cable press downward 3x15-12-10 17-21-23kg
cable incline 3x10 17kg 15 sec rest
cable fly incline 3x10-8-8 17kg
cable seated fly low pec 3x10 19kg
cable cross over 3x12 17.5kg
machine pad fly 3x19 73kg
dip on pad 3x10 32kg
pullover easy bar 3x12 20kg
pullover db 3x10 34kg
flat db fly 2x12 30kg
dip pin 3x8 91kg
pec dec 2x10 full stack
pin finisher 2x10 83kg

First session logged road to 330 is on

TUESDAY
BICEP TRICEP FOREARM

TRICEP
bar overhead 4x12 35-37-44-44 plus 10kg
pushdown bar 4x10 30kg
reverse bar 4x10 21kg
rope 1 arm pushdown 3x8 12.5kg
rope seated both ropes 5x12 14kg
rope behind 1 arm 3x8 10kg
rope behind 2 arms 3x10 21kg
cable kick back 3x12 5.2kg
dip pin 3x10 100 plus 15kg


BICEP
bar 3x10 40kg
bicep db seated 3x10 14kg
concentrate curl 3x10 14kg
decline db curl outward 3x10 10kg
decline seated hammer 3x10 10-12-12kg
hammer standing 2x10 30kg
hammer curl into chest 2x10 30kg
easy bar close 3x10 20kg
preacher easy bar 3x10 20kg
cable standing curl 3x12 12kg


FOREARMS
bar reverse 3x8 50kg
cable 3x12 30kg
bar cable 3x10 44kg

BACK TRAP CHEST
SATURDAY

BACK
Pull up assistance 3x10 34-23-23
pulldown front 3x10 79-86-100kg
behind 3x10 73kg
pulldown v 3x8 66kg
seated row 3x10 70kg
pullover 3x12 32kg
cable both 3x10 30kg
pulldown both cable 3x10 full stack 20kg
t bar 3x10 80-80-100kg
bb smith 2x10 80kg
rack pull 2x10 80kg light


TRAP
shrug cable 3x10 30kg


CHEST
cable low seated 3x10 21-23-26kg
flat fly 3x10 20kg
superset ^
pullover easy bar 3x10 20kg
pullover db 3x10 30kg
dip machine 3x10 36-27-0-
fly pin hold 2x10 88kg
decline on pin 2x10 73kg

Unreal pump and cramps

WEDNESDAY
CHEST

CHEST
incline smith 3x13-6 120-160kg drop sets
flat smith 2x8 120-130kg
decline smith 2x10 120-130kg
machine pad fly 3x12 full stack
seated cable press downward 3x8 17kg
cable seated press 3x10-8-8 17-21-21kg
cable fly incline 3x10-8-8 17kg
cable seated fly low pec 3x10 17kg
cable cross over 3x20-12-12 14-19-19kg
dip on pad 3x10 24kg
pullover easy bar 2x8 30kg
superset db flat fly 2x12 20kg
pullover db 2x15 28kg
dip pin 2x10 91kg plus 15kg
pec dec 3x10 full stack
pin finisher 2x13-8 83-full stack

FRIDAY
BACK TRAP TRICEP

BACK
pulldown front more forward 3x10-8 70-80-77kg
behind 3x10 77kg
pulldown v 3x8 73kg
seated row 3x10 77-84-100kg
cable both pulldown 3x10 45kg
superset pullover ^3x10 23-30-30kg
cable 1 arm pulldown 3x10 30-35-
t bar 1x8 120kg drop set 10
db posterior 2x10 50kg
rack pull smith 1x10 160 tired


TRICEP
cable seated row 4x12 21-21-23-26kg
bar overhead 4x10 30kg
superset ^
pushdown bar 4x10 21kg
reverse bar 4x10 21kg
pushdown bar 2x12 26kg
rope 1 arm pushdown 3x8 7.5kg
rope behind 1 arm 3x8 7.5kg
cable kick back 3x12 5.2kg
dip pin 3x10 100 plus 15kg

TRAP
shrug cable 3x10 30kg

SATURDAY
SHOULDER CHEST BICEP FOREARM

DELTS
smith behind 3x12-8 80-80-100kg
bent over rear 3x15 24-30-30kg
db side raise 3x10-8-8 20-22-24kg
standing cable rear 5x15 5.7-7.5-10kg
cable side raise 3x15 5.7kg
rear pullback standing bar 3x12 34-45-50kg
upright row bar 2x8 80kg
front raise bar 2x10 20kg
plated press 2x8 80kg

CHEST
fly pin 3x15 100-110-110kg
dip machine 2x12 20kg
cable low seated 3x15 17.5kg
flat fly 3x10 24kg
superset^
pullover 3x15 30kg




BICEP
hammer 3x12-12-10 30-40-50kg
bicep cable 3x10 12.5kg
easy bar curl seated 3x10 23kg
concentration curl db 2x12 14kg
cable standing curl 5x10 12kg drop
bar cable standing 2x10 17.5kg


FOREARMS
bar reverse 3x8 50kg
cable 3x12 30kg
bar cable 3x10 44kg

MONDAY QUAD HAMS
QUAD slow control
leg ext 3x12 66-73-73kg
leg press wide 2x10 300kg
leg press close 2x12 300kg
hack 2x10 160-200kg

HAMSTRINGS
standing ham 3x12 45kg
lying ham 3x10- 91-91-100kg
dead lift 2x8 180kg


ADDUCTOR Abductor
3x10 abductor 15kg
abductor 3x15 full stack plus 15kg

CALVES
Pin 3x12 100kg
Smith 2x12 70kg