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Guest
1
chest
flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x8-10 directly after last set i take away dip belt and do BW as long as i can
triceps
cg bench 3x8-10
lying tri extensions 3x8-10
biceps
standing curls 3x6-8
concentration curls 3x8-10
abs
cruches 3xmax
leg raises
3xmax
2
legs
leg extensions rest paused 30 reps total using wieght i can do 20
front squat 3x6-8
walking lunges 3x15 each leg
leg curls 3 sets "21" method
stiff leg deadlift 3x8-10
calves
bb calve raises 4x10-15
3
back
dead lift 3x6-8
pullups 3x8-10
bent over row 3x8-10
db row 3x8-10
shoulders
rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10
4 times a week, so first week will be 1231 next week 2312 next 3123 etc
what do you think about it? before hardest lifts squat, deads, bench, military press, row - 1-2 warmup sets using same rep range as worksets
as for progression what do you think about it:
np. 1 set 100kg x 10 - ive done 2 more reps so i up the wieght next set to stay in 6-8 rep range
2 set 102kg x 8 did 8 reps so weight stays the same for next set
3 seria 102kg x 7
next workout:
1 set 102kg x 11
2 set 104kg x 9
3 set 106kg x 6
next
1 set 106kg x 8
2 set 106kg x 7
3 set 106kg x 6
etc.
so basically if i did more than 8 reps in 1st set i up the weight for 2nd one , otherwise I use the same weight for next set
chest
flat bench 3x6-8
incline bench 3x6-8
flies 3x8-10
leaning forward dips 3x8-10 directly after last set i take away dip belt and do BW as long as i can
triceps
cg bench 3x8-10
lying tri extensions 3x8-10
biceps
standing curls 3x6-8
concentration curls 3x8-10
abs
cruches 3xmax
leg raises
3xmax
2
legs
leg extensions rest paused 30 reps total using wieght i can do 20
front squat 3x6-8
walking lunges 3x15 each leg
leg curls 3 sets "21" method
stiff leg deadlift 3x8-10
calves
bb calve raises 4x10-15
3
back
dead lift 3x6-8
pullups 3x8-10
bent over row 3x8-10
db row 3x8-10
shoulders
rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10
4 times a week, so first week will be 1231 next week 2312 next 3123 etc
what do you think about it? before hardest lifts squat, deads, bench, military press, row - 1-2 warmup sets using same rep range as worksets
as for progression what do you think about it:
np. 1 set 100kg x 10 - ive done 2 more reps so i up the wieght next set to stay in 6-8 rep range
2 set 102kg x 8 did 8 reps so weight stays the same for next set
3 seria 102kg x 7
next workout:
1 set 102kg x 11
2 set 104kg x 9
3 set 106kg x 6
next
1 set 106kg x 8
2 set 106kg x 7
3 set 106kg x 6
etc.
so basically if i did more than 8 reps in 1st set i up the weight for 2nd one , otherwise I use the same weight for next set
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