1st Log - Training for Strength and Size for 8 Weeks

Training Training Logs
1

These are only working sets and the first exercise is the REST-PAUSE.

CHEST & BACK-

Flat BB press (1×5)

Wide grip Chin-ups (1×5)

Incline DB Fly (1×6-8)
+
One-arm DB Row (1×6-8)

Cable Mid Cross-over (1×8-10)
+
Cable Straight-bar Row (1×8-10)

Dips (2×10-15)
+
Dual arm Cable Lat-pull ins (2×10-15)

/

Incline DB press (1×5)

T-bar Row (1×5)

Dips (1×6-8)
+
Lat-Pulldown (1×6-8)

Cable Press Fly (1×8-10)
+
V-handle Cable High Row (1×8-10)

Pec Deck Fly (2×10-15)
+
DB Pullover (2×10-15)

ARMS-

V-bar Pushdown (1×5)

BB Curl (1×5)

Bar Overhead Ext (1×6-8)
+
Bar Preacher curl (1×6-8)

Rope Pushdown (1×8-10)
+
DB Hammer Curl (1×8-10)

One-arm Low Cable Pushdown (2×10-15)
+
Cable One-arm Incline Curl (2×10-15)

/

Incline DB Curl (1×5)
+
Overhead DB Ext (1×5)

Cable Preacher Curl (1×6-8)
+
Lying Bar Pushdown (1×6-8)

Cable Arm-blaster Curl (1×8-10)
+
Incline DB Chest + Skull crusher (1×8-10)

One-arm Cable Hammer Curl (2×10-15)
+
Cross-Cable Pushdown (2×10-15)

LEGS & SHOULDERS-

Zercher Squats (1×5)

Leg Press (1×6-8)

Leg Ext(1×8-10)
+
Leg Curl (1×8-10)

Bulgarian Box Squats (2×10-15)

One-arm DB bent Upright Row (3×8-10)
+
Incline Bench Side Laterals (3×8-10)

Calf raises (1×failure)

/

Seated Military Press (1×5)

Standing One-arm DB Press (1×6-8)

Reverse Pec-deck (1×6-8)

Cable Seated Pronated Fly (1×8-10)
+
One-arm DB Lateral Raise (1×8-10)

BB Upright Row (2×10-15)
+
One-arm Cable Lateral Raise (2×10-15)

ABS- (3 times per Week)

(3 Circuit Rounds & every Set until Failure)

Lying Leg Raises

Any advices i can get ?

2 Likes
2

Is this a single workout session? What weights are you using?

Since this is apparently your first post of a Training Log, I’d suggest looking at some others. It’s more useful if you log each workout you do, with weights used, reps, sets, and any other useful information. I think of mine as both for myself (so I can look back and see exactly what I did and how much weight I moved on any given day) and also for others that might be interested to see what I’m doing.

Example of a real, logged workout:

Bench Press:
10 reps @ 95 lbs
10 reps @ 135 lbs
10 reps @ 185 lbs
7 reps @ 235 lbs
16 reps @ 185 lbs
25 reps @ 135

Weight circuit (30 lb vest, done in 5 rounds):
50 inverted rows
100 push ups
150 squats

100 barbell shrug rows @ 135 lbs

(This is one from my log. You’ll see others much stronger than this, but plenty of beginners moving much less weight than I do. We’re here to help and cheer you on, so don’t be worried about comparing your numbers to others. That said, you could already be much stronger than me for all I know).

3

Thanks buddy for sharing this.

Actually this is just the split and exercises.

I’ll post the sessions later when I get start with this.