Printable View
FRIDAY
LEGS
QUAD slow control
leg ext 3x15-10-10 100-132-132kg
Leg press wide 2x12 300kg
leg press close 3x12 300kg
hack 2x160kg
1 leg press pin x210 100kg
superset both leg 12
HAMSTRINGS
standing ham 3x8 64kg
standing curl 3x12-8-8 39-45-45kg
1 leg 2x12 32kg
ADDUCTOR Abductor
2x8 abductor full stack
3x12 abductor full stack plus 25kg
adductor 2x6 full stack plus 25kg
CALVES
Pin 2x15 134kg
DELTOID CHEST BICEP
DELTS
plate sitting forward 2x12-10 80-100kg
Plate backward 2x10 100kg
db side raise chest on seat 3x12 16-16-18kg
side raise seated 3x10 10kg
db bent over and backward seat chest
3x20 20kg
pec deck 3x10 100kg
cable rear high 3x12-10 7.5-10kg
front raise overhand 2x10 23kg
BICEP
preacher curl easy bar 3x12 20kg
hammer curl 3x12. db 20-24-26kg
drag curl 3x10 21kg
cable curl 3x10 10-14-14kg
CHEST
pec deck fly 3x10 full stack
pullover 3x12 30kg
Dip machine 3x20 63kg
TUESDAY
BACK
pulldown close 2x8-8-6 86-100-120kg
pulldown behind 3x10 79kg
pulldown front 3x10 59kg
1 arm pulldown 3x8 32kg
close pulldown 2x8 66kg
pull over 3x10 30kg
Underhand pulldown 2x8 66kg
seated row 2x10 100kg
underhand row 2x10 45kg
cable row seat 2x8 32kg
db row 2x12 50kg
pin upper row 2x10 100kg
TRICEP
Pushdown 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12
TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg
WEDNESDAY
CHEST BICEP
CHEST
flat smith 2x8-3 160-180kg drop set
flat smith neck 3x10 80-100–100kg
incline 2x10-8 100-120kg
db fly 3x8 30kg
pec dec fly 3x10-8 full stack
dip pin 3x15 64kg
machine pad fly 2x10 64kg
dip pin 2x10 9 on machine
pull over db 3x12 30kg
cable fly cross bent over 3x12 17-23-23kg
cable low 3x12 17kg
pin press 2x8 73-83kg
BICEP
hammer curl 3x10 30kg
cable 3x12 7.5-10-10kg
Cable overhead 3x8 10kg
preacher 3x10 18kg 1 arm
drag curl 3x8 30kg
LEGS
QUAD slow control
hack work up 1 set 8 240kg
leg ext 3x10-8 63kg
Leg press wide 2x12 300kg
leg press close 3x12 300kg
2 leg press pin 2x15 134kg
HAMSTRINGS
lying ham 3x10 64kg
1 leg 3x8 32kg
standing ham 3x10 45kg
standing curl 3x12 45kg
ADDUCTOR Abductor
3x20 abductor full stack 20kg
3x15-15-10 abductor full stack 20kg
adductor 3x8 full stack
CALVES
Pin 2x15 134kg
hack 3x15 120kg
TUESDAY
BACK
pulldown close 2x11-8 100-120kg drops
pulldown behind 2x10 79kg
pulldown front 3x10 66kg
pulldown underhand 3x10-8 66kg
close pulldown 2x8 66kg
pull over 3x10 30kg
seated row 2x12 70kg
underhand row seated 2x10 45-54kg
cable row pin 2x8 66kg
smith row 2x12 60kg
pin upper row 2x8 66kg
TRICEP
Pushdown 3x12 40kg
rope pushdown 3x12
behind head rope 3x12
pin pushdown 3x12
TRAP
pin pull back 3x12 78-full stack
shrug db 3x15 50kg
DELTOID
DELTS
plate sitting forward 2x10-8 120-130kg
Plate backward 2x8 130kg
db side raise chest on seat 3x12 20-22kg
side raise seated 3x12 12kg
db bent over and backward seat chest
3x20 24kg
pec deck 3x10 100kg
cable rear high 3x10 10kg
front raise overhand 3x12-8 19-26kg
Side cable 2x10 10kg
CHEST
incline smith 1x8 160kg
flat smith 2x-12-7 120-160kg
flat smith neck 2x10 80kg
db fly 2x10 32kg
pec fly 3x8 64kg
pec deck 3x10 full stack
cable fly cross bent over 3x8 21kg
cable low 3x12 12kg
dip pin 2x10 full stack
pull over db 3x12-10 34kg
dip machine 2x10 full stack
pec dec 2x8 64kg
pin press 1x8
Finally back at 330lbs 💪💪
https://i.ibb.co/xtgczxQk/IMG-1688.jpg
Well done bro, lots of hard work there. Your workouts are insane bro, wish I had that energy.