LEGS
HAMSTRINGS
standing ham 3x15-12-8 40-60-70kg
seated ham 3x10 on stack 4-5-6
lying ham 3x10 50kg
QUAD
leg ext 3x10 110 on stack
superset^ 2x8 super calf hack machine 200kg
hip press 1 leg 3x12-8-8 60-70-70-90kg
sissy sqaut machine 1x6 80kg
ADDUCTOR Abductor
3x10 80kg
3x10 full stack
abductor plated 3x8 80kg
CALVES
standing 3x10 full stack
seated 3x12 45kg
GLUTE DUMBBELL
3x10 60kg
SUNDAY FLEX UNIT GYM
CHEST BACK TRICEP
CHEST
decline plate 3x10 160
plate press incline 3x10-8-8 120-160-160kg
plate incline fly 3x10 60kg
pin decline fly 3x10 80kg
BACK
pulldown plated 3x10 130kg
seated plate row standing 3x8 80kg
pullover machine 3x10 100kg
superset ^
vertical pulldown
TRICEP
overhead pin 3x8 30kg
pushdown pin 4x10 60kg
cable cross 2x12 5.2kg
Amazing session today 301lbs feeling full and good foood at like 6-7000k
Originally Posted by DarrenW29
SUNDAY FLEX UNIT GYM
CHEST BACK TRICEP
CHEST
decline plate 3x10 160
plate press incline 3x10-8-8 120-160-160kg
plate incline fly 3x10 60kg
pin decline fly 3x10 80kg
BACK
pulldown plated 3x10 130kg
seated plate row standing 3x8 80kg
pullover machine 3x10 100kg
superset ^
vertical pulldown
TRICEP
overhead pin 3x8 30kg
pushdown pin 4x10 60kg
cable cross 2x12 5.2kg
Amazing session today 301lbs feeling full and good foood at like 6-7000k
Hold on!
So you reached the 300lbs, hell yeah brother !!!
TUESDAY
LEGS
HAMSTRINGS
standing ham 3x12-10-10 40-60-60kg
seated ham 3x10 6 on stack
lying ham 2x8 60kg
QUAD
leg ext 3x10 40kg
superset Watson true squat 2x16-10 80-100kg
hack machine 120-160kg
hip press 1 leg 1x40 40kg
ADDUCTOR
3x12-8-8 80-100-100kg
CALVES
standing 2x10 full stack
Very good session at flex unit truly the best for back legs chest
Yeah bro lol but cannot get past this but feel healthy so happy 😀
just massive!
MTS Support https://support.med-tech.pro
TUESDAY
CHEST TRICEP DELTS
CHEST
high incline smith 2x8-5 120-130kg drops
pin press 3x10-10-8 full stack
plate press decline 2x8 140kg
pec deck 3x10-10-8 70-81-91kg
pin lower 3x10 80kg
plate close 2x8 120kg
plate incline fly 2x10 40kg
dip machine 2x10 80kg
pull over 2x12-8 40-55kg
DELTS
plate shoulder press 2x8 120kg
side raise pin 3x10 45kg
side raise pads 3x10 55kg
rear deltoid pec dec 3x10 65kg
cable rear 3x13 15kg
upright row bar 2x10 50kg
front raise cable 2x10 15
TRICEP
overhead pin 3x8 40kg
pushdown machine pin 3x8 70kg
cable cross over kick back 3x12 7.5kg
Finally could train normal strained my bicep or something odd like bad doms but the rest was good felt strong very good session just to keep consistent and keep growing
Not possible without you grateful always 🙏
BACK TRAP BICEP
BACK
iso lateral row 4x8-8-8-8 110-132-132-154-176kg
pulldown behind pin 3x8 full stack
cable pulldown superset pullover 3x20
plated reverse pulldown 3x10 80kg
seal row 2x8 60kg
chest support row 1 arm prime 3x10-8-8 60-80-80kg
pullover machine 2x10 100kg
Shrug db 3x10 40kg
BICEP
hammer 3x10 30kg
spider 3x12 16kg
preacher 3x10 40kg
SUNDAY
LEGS
HAMSTRINGS
standing ham 3x12-10 60-80-80kg
seated ham 3x10 on stack 5
lying ham 3x10-8-8 40-60-60kg
db stiff 1x10 40kg
QUAD
leg ext 3x12 full stack
hip leg press 2 legs 3x10 130kg
Pendulum 1x8 80kg
calf hack machine 2x10 120-160kg
pin leg press 3x20 full stack
ADDUCTOR Abductor
3x8 abductor full stack
3x10 full stack
abductor plated 3x10 105kg
CALVES
standing 3x10 full stack
seated 3x12 45kg
Was a very intense session legs are still fried trying to force up food 3 days week training more rest
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