I have done everything I think at some point. Weight changes tend to stop me on some exercises due to the time it takes. Easier for barbell as only half the work.
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Upped weight for barbell rows
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 90 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pull ups for the fifth week
Had to split into legs in late arvo and arm in evening
Upped weight for leg curls
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 50kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on ez bar curls for the third week and straight leg deads for the first week.
Upped weight for reverse flyes
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Cable raises
Front lat raise 27.5kg x8 x4 @2min
Side raise 27.5kg x8 x4 @2min
Bent forward reverse flyes 27.5kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4
Dead lift 190, 200, 210, 220kg x5 @2min.
Pullups bodyweight only 6 x 3@ 2min
Standing bent over barbell rows 95 kg x8 x3 @2min
Bench bent over db rows 50 kg x8 x4 @2min
Wide grip pull down 67.5 kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 20kg x10 x5 @consecutive alternating
Made reps on pull ups for the sixth week. Will add a rep next week
Upped weight for ez bar curls
Back squats 170, 180, 190, 200kgs x 8 reps @2min
Straight leg deads 110, 120, 130, 140kg x 8 reps @2min
Leg extensions 75 x 10 @1min
Single leg curls 40 x10 x5 @1min
Bench dips plus 87.5kgs x 8 reps x 4 sets @2min
Skull crushers 45kg x8 x4 @2min
Pushdowns 75 x 10 x5 @1min
Ez bar curl 52.5kg x8reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 8 x4 @2min
Dumbell incline curl 20kg x8 x4 @2min
Made reps on straight leg deads for the second week.
Great job.
I am staying static, csn't up weight on standard bars
Changed from cable to dumbbell laterals. Got a core workout as a bonus.
Db bench press 40, 45, 50, 55kg
Db incline press 45kg x8 x4 @2min
Db decline press 45kg x8 x4 @2min
Db flyes 25kg x8 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x8 @2min
Dumbell raises
Front lat raise 20kg x8 x4 @2min
Side raise 20kg x8 x4 @2min
Bent forward reverse flyes 17.5kg x8 x4 @2min
Barbell shrugs 200kg x12 x4 @1min
Static barbell holds 220kg for 15 sec x 4