Thread: the push too 330

CHEST DELTS BICEP

CHEST
flat db 2x12 50kg
smith flat wide 2x10-6 110-130kg
smith high pec delt tie in 3x10-10-8 80-90-1110kg
machine fly pad behind back 3x12 73kg
superset ^low pec cable fly 3x12 14kg
cable cross over 3x12 14kg
dip machine 3x15 82kg




DELTS
side raise standing cable 3x15-12-12 5.2-7.9kg
front raise cable 2x20 5.2kg
rope rear 3x15 30kg
rear delt cable high 3x15 10kg
^superdet machine pec dec 3x15 73-91kg


BICEP
rope 2x10 44kg
seated db curl 2x10 20kg
spider curl db 3x10 12kg
preacher machine 3x10 36kg

Great session tonight I got bloods yesterday just to see where I am and got call today pottasuim high into hospital to find it’s totally normal false blood test so annoying but got in trained hard

BACK TRAP TRICEP

PAUSE AT THE BOTTOM OF STRECH
BACK
smith row dead stop 2x12-10 80-120kg
Pull up assisted deep stretch 2x8 23kg
pullover cable 3x12-10 36kg
seated row reverse 2x10 36kg
behind pulldown 2x10 73kg
1 arm pulldown 2x10 25-32kg
close pulldown 2x8 52kg
cable 1 hand reverse 2x10 29kg
upper back bar 2x10 45kg


TRAPS
plated chest trap middle back 2x10 60kg
upright row 2x12 19kg
smith shrug 2x12 80kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 3x12 30kg
1 arm cable 2x8 19kg
1 arm behind rope cable 2x10 14kg
kickback cable 3x10 7.5kg
Tricep extension pin 3x10 68kg

Great session tonight feeling really good this is the back workout now

HAMATRING ABD-AD CALVES


HAMS
lying ham 3x12-10-10 64-73-73kg
standing ham on lying 3x10 36kg
standing ham on ext 3x10 45kg


Abductor 3x15 104kg
adductor 3x12 full stack plus 25kg

GLUTES
db in between leg 2x12 50kg


Quad 1 movement
leg ext 3x15 52-73-73kg

Calves
Smith 3x12 80kg

Tonight session was very good will do quad on Saturday with rdl but splitting things up is far superior for me

FRIDAY
CHEST DELT TRICEP


CHEST
plate press 3x12-10-8 100-120-130kg
db pullover 3x12-12-8 40-40-50kg
smith flat 2x12 90kg
dip machine 3x10 68kg
Machine fly 3x10 100kg
low pec fly 3x12 14kg
flat db fly 3x12 20kg


DELT
high cable 3x20 5.7-7.5-7.5kg
cable side raise 3x15 5.2kg
db chest on seat 3x10 12kg
front raise bb 2x10 40kg
upright row bb 2x10 40kg
rear delt pec deck 3x15 79kg

TRICEP
double rope cable 3x12 23kg
double rope behind 3x8 21-17-17kg
cable kick back 3x12-10-10 7.5-10-10kg

FOREARM
4x12 44kg
reverse db 4x15 14kg

Good session tonight but felt not recovered from last chest session or tricep but it was still worth it great pumps 286 bodyweight