Thread: the push too 330

MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12 60-80-100kg
machine fly 3x12 64kg
upper pec shoulder machine 2x10 60-80kg
dip machine 3x12 73kg
cable crossover 3x12 16kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10kg


BICEP
seated db curl arm back on preacher 3x10 14kg
hammer rope 3x15 35kg
spider curl easy bar 3x12 20kg
preacher machine 3x12 36kg

Great session again
Weight is 281lbs I’d like to hit 290s by July even 300 but hold here I don’t see a point going past this unless it’s good weight

THURSDAY
BACK TRAP TRICEP

BACK
Pull up assisted 3x15-10-8 23kg
pulldown reverse grip 2x12-8 66-86kg
behind pulldown 2x12 73-79kg
close grip back behind low back 2x10 52kg
easy bar pull over 2x10 25kg
seated row reverse 2x12 43kg
cable row 1 hand reverse 2x12 30kg
cable 2 hands pull down 3x12 26kg
bb row bent over low 2x12 100kg
pin upper back 2x10 73kg
hypers 3x12 25kg

TRAPS
plated chest trap middle back 3x12 30kg
pec fly 3x15 64kg
Cable shrug 3x15 30kg
y raises on incline 2x12 12kg

TRICEP
pushdown bar 2x12 35-44kg
1 arm behind rope cable 2x8 14kg
2 hand rope behind 2x12 42kg
kickback cable 3x12 7.5kg
Pin machine skull 3x12 66-86-91kg

Great session pump was unreal shoulder fully healed too no more issues so very happy things are all healed up

Originally Posted by DarrenW29

MONDAY
CHEST DELTS BICEP

CHEST
plate press close 3x12 60-80-100kg
machine fly 3x12 64kg
upper pec shoulder machine 2x10 60-80kg
dip machine 3x12 73kg
cable crossover 3x12 16kg


DELTS
side raise standing cable 3x15 5.2kg
rope rear 3x15 32kg
rear delt cable high 3x12 10kg


BICEP
seated db curl arm back on preacher 3x10 14kg
hammer rope 3x15 35kg
spider curl easy bar 3x12 20kg
preacher machine 3x12 36kg

Great session again
Weight is 281lbs I’d like to hit 290s by July even 300 but hold here I don’t see a point going past this unless it’s good weight

Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! 👌🏼👌🏼👌🏼

FRIDAY
DELT CHEST BICEP

DELT
rope rear 3x12 30-44-44kg
high cable 3x12 10kg
cable side raise 3x12 5.2kg
side raise db chest on seat 3x10 14kg
behind smith 3x10 60kg
front raise bb 2x12-10 40-50kg
upright row bb 3x12 50kg
behind neck smith 2x12 60-80kg
rear delt pec deck 3x12 79kg


CHEST
high incline pec delt smith 2x10 80-100kg
slight incline smith wide 2x8 100kg
pec dec fly 3x10 100kg
low pec fly 3x10 14kg

BICEP
cable curl 3x10 14kg
spider curl 3x10 20kg
hammer on preacher 3x8 14kg
^superset rope 3x10 17kg

SATURDAY
LEGS

HAMS
lying ham 3x12-12-8 50-64-77kg
standing ham on lying 3x10 36-36-41kg
standing ham on ext 3x12-10 45-45-52kg

Abductor 3x12 104kg
adductor 3x15 104 plus 20kg

QUAD
leg ext 3x15 86-86-93kg

LEG PRESS
^upper close 2x15 350-400kg
^lower legs close 2x15 250kg
Toes outward 2x15 250kg

Bulgarians on plank
2x15 16-22kg

CALVES
Smith 3x15 40-40-60kg

GLUTES
glute bridge smith 3x12 90kg
db in between leg 2x12 50kg
db stiff 2x12 40-50kg

Ridiculous session tonight loved it legs feeling great knee is amazing no pain nothing healed definitely so happy now to build monsters

Originally Posted by emperorcaliano

Jeezzzzz brother, arm is twice the size of my head, full machine mode ON !!! 👌🏼👌🏼👌🏼

Thanks a lot mate really appreciated