Printable View
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x10 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 18.5kg x10 x4 @2min
Made reps on incline curls for the third week
Yesterday's workout. Done day early due to a funeral.
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 15kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Made reps on reverse flyes for the third week
Upped reps for reverse wrist curls
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows
Upped weight for incline curls
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 15 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Made reps on leg curls for the first week
Upped weight for reverse flyes
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows for the second week and deads for the first
Upped weight for leg curls
Back squats 170, 180, 190, 200kgs x 10 reps @2min
Straight leg deads 110, 120, 130, 140kg x 10 reps @2min
Leg extensions 75 x 12 x5 @1min
Single standing leg curls 20 x10 x5 @1min
Bench dips plus 87.5kgs x 10 reps x 4 sets @2min
Skull crushers 45kg x10 x4 @2min
Pushdowns 75 x 12 x5 @1min
Ez bar curl 50kg x10reps x4sets @2min
Cross body dumbell hammer curl 22.5kg x 10 x4 @2min
Dumbell incline curl 20kg x10 x4 @2min
Db bench press 40, 45, 50, 55kg ×10 @ 2min
Db incline press 45kg x10 x4 @2min
Db decline press 42.5kg x10 x4 @2min
Db flyes 25kg x10 x4 @2min
Shoulder press 72.5, 77.5, 82.5, 87.5kg x10 @2min
Dumbell raises
Bent forward reverse flyes 17.5kg x10 x4 @2min
Front lat raise 17.5kg x10 x4 @2min
Side raise 17.5kg x10 x4 @2min
Barbell shrugs 200kg x12 x4 @1min(contraction hold at top)
Static barbell holds 200kg for 10 sec x 5 @1 min
Last night's workout
Dead lift 170, 180, 190, 200kg x7 @2min.
Pullups bodyweight only 7 x 3@ 2min
Standing bent over barbell rows 90kg x10 x3 @2min
Bench bent over db rows 47.5 kg x10 x4 @2min
Wide grip pull down 70kg x10 x5 @1min
Reverse wrist curls 10kg x12 x5 @consecutive alternating
Wrist curls 22.5kg x8 x5 @consecutive alternating
Made reps on barbell rows for the third week and deads for the second