Thursday – shoulders&calves
Shoulder press off the pins – 2x warm up sets; 10r 60kg, 8r 70kg, 6r 75kg
Standing lateral raises – 10r 15kg, 8r 17,5kg 6r 20kg, 6r 22,5kg
Barbell upright rows – 10,10,8r 50kg
Bent over laterals – 10r 17,5kg 2x10r 20kg
One-arm cable laterals – 12r 15kg, 2x12r 17,5kg
Squat – 1x20r 100kg
Calves: triset:
Standing calf raises – 3x20r 187,5kg
One-leg DB calf raises – 20,15,15r 20kg
Front raises – 3x30r BW
Done in 60min. + stretching for recovery. Good session.
Friday – back, biceps, abs
Deadlift – 2x warm up sets; 8r 140kg, 2x8r 180kg easy
Close-grip pulldowns – 12r 65kg, 2x10r 80kg
Wide-grip pullups 2x10r BW +drop set lat pulldown behind the neck 5r 50kg
Barbell bent over rows – 3x10r 100kg *using thick bar
One-arm cable row – 15r 30kg, 15r 35kg + drop set one-arm machine row 10r 25kg each arm
Biceps: Barbell curls – 10,10,8r 40kg
Incline DB curls (increase incline each set) – 8,7,6r 20kg
DB concentration curls – 2x10r 15kg + drop set to high cable curls 5r 20kg heavy
Barbell wrist curls – 2×20,15r 30kg
Abs: 2x giant sets
Hanging leg raises 2x12r
Rope crunch 2x15r 70kg
Seated tucks – 2x30r
Crunches(feet up) – 2x30r
Seated waist twist – 2x100r
Done in 75min. Feel strong and focus. Good workout.
