Biros' Road to Leanness

Friday

Shoulder day starting with db press

Db shoulder press
35s x 15
45s x 15 gunna go on smythe first actually

Smythe shoulder press
25 pps x 8
45 pps x 10
45 + 25 pps x 9
45 + 25 pps x 8
45 + 25 pps x 8
45 + 10 pps x 11
Last set for these
45 pps x 12

Front and shrugs supered

Fronts
25s x 12
30s x 10
30s x 12

Shrugs
75s x 14
75s x 10
75s x 12

Front pull downs
60 x 15
80 x 10
80 x 11
One more
90 x 6 drop to 70 x 6-8 more

Tri push downs
35 x 10
65 x 12
65 x 12
Tri rope pulls
35 x 11 burnnnnn
35 x 10

Gunna finish with some cardio on the bike

Monday

Hitting chest and some tris at the end

Incline dbs to start with a cpl light db flys to stretch and get warm
35s x 15
55s x 8
65s x 6
Top sets, need to hit like 14 on this first set.
75s x 14 made sure to get that last rep
75s x 10
75s x 8

Flat db press
75s x 13
75s x 15 real good reps on these sets, 1 more
75s x 13

Incline Db flys
25s x 13
30s x 8

Peck deck flys
130 x 12
160 x 12 1/2
175 x 9 1/2 drop to 145 x 5 1/2

Tri rope pulls
35 x 13
50 x 12
57.5 x

Wednesday

Got in about an hour of cardio on the elliptical

Back and bis today

Lat pull downs
85 x 15
120 x 12
120 x 10
160 x 12
180 x 6 drop to 140 x 6 more
160 x 10

Rear delt flys
120 x 12
135 x 12
130 x 12

Pull ups
Narrow grip x 3, 3
Wide grip x 3, 1 lol

Preacher curls
65 x 12
95 x 12
105 x 6 drop to 80 x 6
95 x 9 drop to 80 x 6 drop to 65 x 7

Thursday

Hitting shoulders with a little bit of chest

Db shoulder press
35s x 12
35s x 12
50s x 8
65s x 11
70s x 9 or 10

Incline db press
50s x 10
75s x 10
75s x 10

Flat db press
75s x 11
75s x 10

Smythe shoulder press and shrugs super sets
25 pps x 10
45 pps x 10
45 + 25 pps x 8 drop to 45 + 10 x 8

75s x 12
75s x 12
75s x

Body weight dips
10,10,

Finishing with some cardio on the elliptical

Friday

Getting after some legs today. Warm up with some leg ext then to leg press

Leg Ext
45 x 20
60 x 12
60 x 12
60 x 12

Leg curls
70 x 12
85 x 10
85 x 12
85 x 10

Still waiting for leg press

Leg press
3 pps x 12
5 pps x 12
6 pps x 10
6 pps x 10
6 pps x 7
Drop to 5 pps x 10
Drop to 4 pps x 12
Drop to 3 pps x 16

Calf raises
100 x 20
130 x 15
145 x 12
One more
130 x 12

Monday

Chest day with other stuff

Switching it up and going incline on the smythe

25 pps x 12
45 pps x 12
45 pps x 8
45 pps + 25 x 10
2 45 pps x 8
2 45 pps x 8
One more set. Shit feels real unnatural compared to the barbell
2 45 pps x 8

Peck deck flys
130 x 14
160 x 12
175 x 11 1/2
175 x 8 or 9 drop to 145 x 8

Flat db press
55s for motion x 10
75s x 12 slow down keeping control, good reps here
75s x 12
75s x 12 good reps here

Incline dbs
55s x 8
70s x 6 smoked.
Finishing with body weight dips, going for 4 sets of 10+

12, 12, 9,

Last exercise low cable flys
12.5 x 17
17.5 x 12

Tuesday

Smashing some back & biceps

Rear delt flys to start
70 x 15
70 x 12
100 x 12
115 x 12
130 x 13

Lat pull downs
85 x 15
140 x 15
160 x 9 drop to 120 for 6 more
160 x 6 drop to 120 for 6 more
Last set 140 x 9

Preacher curls
65 x 13
95 x 11
110 x 9 drop to 80 x 6 more
80 x 11
Drop to 65 for one more set x 9

Close grip rows
100 x 12
140 x 12
120 x 11
120 x dad

Incline db curls
30s x 6 drop to 25s x 6 more
25s x 8

Upright hammer curls
30s x 8

Thursday

Didn’t get in yesterday as my kids school closed for the day so got to be with the kiddo

Shoulders and triceps today

Db shoulder press
35s x 12
35s x 12
45s x 8
55s x 8
70s x 10 good reps here. Definitely feeling stronger on the shoulder reps. Reps of 75s and then will get more in on smythe
75s x 7 1/2 keeping these slow made them pretty tough. Good reps though
75s x 5 drop to 60s x 7
60s x 9

Front raises & shrugs
25s x 12
30s x 10 or 12
25s x 12 30s x 5 more

Shrugs
75s x 13?
75s x x 11
75s x 12

Arnold press
30s x 10
35s x 9

Tri rope
30s x 12
42.5 x 14
50 x 8

Going to v bar
42.5 x 10
57.5 x 13
50 x 10
57.5 x 12

Yesterday got about an hour of cardio in. Still getting over being sick. Feeling better today

Hitting the back and bis

Rear delt flys to start
70 x 15
70x 15
100 x 12
130 x 12

Lat pull downs
85 x 15
120 x 12
160 x 9 drop to 120 x 6 more
180 x 5 heavy. Drop to 140 x 6 more
One more
140 x 13

Preacher curls
65 x 12
80 x 14
95 x 12
110 x 8 drop to 80 x 4?
One more of 80 for reps
80 x 11

Close grip rows double cable
42.5 x 10
50 x 14
60 x 10

Wednesday

This cold is lingering around man smh. Hitting shoulders and doing what I can today

Smythe shoulder press
25 pps x 15
25 pps x 10
45 pps x 10
45 pps x 10
45 + 25 pps x 12
45 + 35 pps x 8
45 + 25 x 8 or 9
Last set of 45 pps x 12

Bodyweight dips
11, 10, 12,