Thursday
Back and biceps day
Lat pull downs
70 x 15, 100 x 12, 120 x 10, TOP 160 x 11, 180 x 4 drop to 160 x 6 or 7, last set 140 x 12,
Close grip sitting rowA
100 x 14, 120 x 14, 140 x, 8 drop to 120 x 4, 140 x 6 drop to 120 x 4 or 6 more
Close grip sitting rows
100 x 15, 130 x 14, 130 x 12 or 13, 130 x 11
Sitting hammer curls
25s x 10, 35s x 11, 40s x 4 drop to 35s x 4, 35s x 8, 30s x 11
Sunday morning
shoulder day let’s get it
Smythe shoulder press
25 pps x 10, 20, 45 pps x 10, 12, 45 + 10 pps x 12
Arnold presses & shrugs super
30s x 10, 35s x 11, 40s x 7,
75s x 15, 11, 10
Front raises and sides
Fronts 25s x 15, 30s x 7
Sides 20s x 8
Tricep push downs
42.5 x 15, 57.5 x 12, 57.5 x 12
Tricep rope pulls
30 x 12, 35 x 10,
Tuesday aka chest day
Peck deck flys
Warm ups — 85 x 12, 100 x 10, 115 x 10, 130 x 10
Incline db press
50s x 10, 60s x 10, 70s x 6
75s x 12, 75s x 10, one more 75s x 10
Flat db press— going right to top sets x 3
75s x 12, 75s x 13, 75s x 12
Bodyweight dips
10, 10, 4
Finishing with cardio
Thursday
Back and biceps let’s goo
Lat pull downs
85 x 17, 100 x 12, 120 x 10, 160 x 12, 180 x 7 drop to 140 to finish set x 6 more. Last top set 160 x 6 drop to 120 x 6
Peck deck rear delt flys
100 x 15, 130 x 15, 145 x 8 drop to 115 to finish set x 6, 130 x 11
Upright hammer curls
25s x 12, 35s x 10, 35s x 10, 40s x 5 30s x 6
Preacher curls
80 x 15, 80 x 16, 95 x8
Monday chest stuff!!
Warmups with some peck deck flys then into presses
Peck deck flys
85 x 15, 100 x 15, 100 x 12
Incline DB press
40s x 12, 60s x 2 shoulder still feels a little fucked up
75s x 12, 75s x 14
Flat db press
75s x 12, 75s x 13
Peck deck flys top sets
130 x 15 160x 12
Tuesday
Hitting back and biceps today
Peck deck rear delt flys
70 x 12 , 70 x 12, 100 x 10
Top sets 130 x 14, 145 x 6 130 x 6
Preacher curls
65 x 13 80 x 13, 80 x 14, 95 x 8 drop to 65 x 9 more, 95 x 6 drop to 65 x 6 more
Lat pull downs dbl cable
42.5 x 17, 60 x 12, 80 x 10, drop to 70 x 9,drop to 60 last set x 8
Smythe shoulder press
Top sets 160 x 9, 160 x 9, drop to 110 x 14, last set 130 x 12 110 x 9
Finishing with cardio on elliptical
Wednesday
Leg day let’s go
Warm up 20 mins elliptical
Leg ext
55 x 12, 85 x 15, 130 x 16, 145 x 12, drop to 115 x
Thursday
Hitting some shoulders today
Db shoulder press
To warm up
35s x 15, 40s x 10, 50s x 10
Top sets
65s x 12, 70s x 8
Face pulls
35 x 12, 50 x 12, 50 x 17, 42.5 x 10
Tri rope pulls
35 x 15, 50 x 14, 42.5 x 9,
Tri push downs
50 x 11, 42.5 x 11, 42.5 x 13
Smythe shoulder press
110 x 12, 160 x 8, 130 x 8, 110 x 10
DB shrugs/ fronts super sets
Shrugs 75 x 15, 12, 11,
Fronts
25s x 10
30s x 5, drop to 25s x 5 more
25s x 9
Monday
Chest day Lfg
Incline dbs
Warm up sets then onto tops (35/55/65)
75s x 12, 12, 10
Flat dbs
50s x 8 for motion
75s x 10, 12, 10
Low cable flys
17.5 x 15
22.5 x 12, 12
Mid cable flys
22.5 x 15
32.5 x 12
Tricep push downs
42.5 x 15
57.5 x 12
Trice rope pulls
42.5 x 12
42.5 x
Wednesday
Back and biceps let’s go
Lat pull down
Top sets double cord
70 x 14,11
80 x 6 drop to 60 x 6
Rear delt flys peck deck
100 x 15
130 x 12, 13, 13,
115 x 10
Rope bicep curls
25 x 12
20 x 15
25 x 13, 12
Close grip cable rows
100 x 14
140 x 11, drop to 120 x 6 more
120 x 10, drop to 100 x 10
Preacher curls
80 x 14
95 x 13
95 x 12
Cardio on elliptical
Friday
Shoulders and trissss
Smythe shoulder press
25 pps x 15,15
45 pps x 10
45 + 25 pps x 9, 8
Drop to 45+10 pps x 10
Cardio on elliptical for 20 while dumbbells clear
Side raises & shrugs super set
Sides
20s x 10 25s x 12, 11
Shrugs
75s x 14, 13, 11
Monday
Chest day Lfg
Incline dbs
35s x 15
45s x 15
Right to tops
75s x 12, 12, 11
Flat db press
55s x 10
Tops
75s x 12, 12
Peck deck flys
130 x 15
160 x 12 1/2, 12 1/2,
Going for 15 +, 145 x 13
Tri rope pulls
25 x 14
35 x 16
42.5 x 12
Tri push downs
42.5 x 11
50 x 8
Finishing with some ab work
Wednesday
Back and biceps !
Rear delt flys to start
70 x 15
85 x 15
115 x 12, 115 x 12, 100 x 12
Db shoulder press
35s x 13
55s x 12
70s x 10, 9, one more set 65sx 7
Lat pull downs
70 x 12
100 x 10
160 x 10,140 x 12, 120 x 9
Sitting hammer curls
25s x 10
35s x 6, 8
Standing concentration curls
30s x 8
30s x 7
30s x 6
Monday
Chest days let’s go
Low cable flys
12.5 x 12, 12,
17.5 x 12,12
Incline Smythe
45 pps x 12, 7 gunna start with DBs before this
Incline dbs
50s x 10
65s x 8
Top sets
75s x 12, 10, 8 shorter rest periods = heavier magnets
Flat db press
75s x 12, 11, 11
Tri rope pulls
30 x 18
42.5 x 13, 12
35 x 10
V push downs
35 x 10
35 x 8
Abs and cardio to finish
Wednesday
Back and biceps Lfg
Lat pull downs
70 x 15
100 x 15
Top sets
160 x 12 1/2
160 x 10
160 x 7 drop to 120 x 6
Rear delt flys
85 x 14
115 x 12
130 x 15
Preacher curls
65 x 15
95 x 14
80 x 10
80 x
Friday got some shoulder stuff in but didn’t post. Hitting the chest and triceps today
Cpl light sets of low and mid cables to get warmed.
Incline db press
40 x 10
60 x 8
75 x 12
75s x 12
75s x 9 last cpl were pretty tough
Flat db press
75s x 11
75s x 12 last rep was tough
75s x 10
Waiting for peck deck, abs in mean time.
Peck deck flys
100 x 10
160 x 14
175 x 12
145 x 12
120 x 6
Lose grip bench
45 pps x
Friday
Shoulders and triceps today with abs/cardio to finish
Db shoulder press
Light 35s x 12 x 2
55s x 8
70s x 11, 11, 8
Front raises & shrugs super set
25s x 12
30s x 8 25s x 4
25s x 10
Shrugs
75s x 14, 12, 8
Side raises
20s x 12
30s x 8, 20s x 6 more
25s x 12
Rope Tricep pulls & face pulls
Tris
35 x 12
Tuesday
Long weekend let’s get it
Chest day
Incline db press
35s x 20
50s x 10
75s x 15 great feeling set here
75s x 12
75s x 11
Flat db press
75s x 12
75s x 11
Peck deck flys
115 x 15
160 x 13
165 x 11
145 x
Wednesday
Back
Biceps day
Lat pull downs double cable
35 x 20
50 x 15
80 x 11 3/4
80 x 9
70 x 10
Rear delt flys
100 x 12
130 x 14
145 x 11 1/2
145 x 7 130 x 3 115 x 6
Close grip cable rows
120 x 13
140 x 11 drop to 120 x 5
140 x 8 120 x 4
Last set
120 x 12
Rope curls
25 x 12
30 x 14
30 x 12
30 x 9 25 x 5 more
Last set of 25 to failure
Abs/cardio
Shoulders cardio abs
Db shoulder press
35s x 15, 8
55s x 8
75s x 10
75s x 8 shit set gunna drop to 70s
70s x 9
Front raises & shrugs super
Fronts
25s x 12
30s x 8 drop to 25s x 4 more
25s x 12
Shrugs
75s x 14
75s x 12 or 14
75s x
Smythe shoulder press
95 x 12
115 x 12
160 x 8 shit reps at the end
130 x 10 1/2
cardio and AB’s to finish