17.03.2025
Legs
Barbell front squat
8-8-8-6-8 (last one is a back off set)
Single leg hip thrust
2x10
Db leg curl
12 / 12 + dropset 12
Kettlebell swing
2x12
2 Likes
19.03.2025
Upper body
Incline one arm db lateral raise
2x15
One arm db row
2x15
Db fly
2x15
Seated barbell curl - overhead db triceps ext superset
2 x 15+15
2 Likes
22.03.2025
Legs
Triset 1
Db front squat - db split squat - db leg extension
3 x 12+12+12
Triset 2
Db leg curl - banded good morning - db glute bridge
2 x 12+12+12
1 Like
24.03.2025
Upper body
Meadows row
3x12
flat db bench press
3x10
standing db curl - db skullcrusher superset
12+12 / 10+10 / 10+10
alternating db front raise
3x12
2 Likes
27.03.2025
Legs
Db front squat
5x10 (Last 2 are back off sets)
Db leg curl
4x12 (Last 2 are back off sets)
Db sumo squat
4x10 (Last one is a back off set)
2 Likes
02.04.2025
back-chest-shoulders
one arm db row
4x10
flat db bench press
12-10-8-8 (last one is a back off set)
seated db shoulder press
12-8-6-8 (last one is a back off set)
2 Likes
03.04.2025
Arms
Standing db curl - db skullcrusher superset
12+12 / 10+10 / 10+10
Concentration curl - one arm db overhead triceps extension
12+15 / 10+12 / 10+12
2 Likes
07.04.2025
Legs
Db split squat
5x10
Db front squat
3x10
Banded good morning
3x12
2 Likes
I see it. well done.
1 Like
thank you. i think split squats made a difference.
1 Like
09.04.2025
Chest, back, shoulders
Seated db shoulder press
12-12-12-10-10
Incline one arm db row
3x12
Flat db bench press
12-10-7-6
Db pullover
15 / 15 + dropset 15
Db lateral raise
2x15
2 Likes
12.04.2025
Arms
Incline db curl - overhead db tri extension superset
5 x 12 + 15
Bent over concentration curl - db skullcrusher
12 + 12 / 12 + 10 / 12 + 10
1 Like
15.04.2025
Legs
Db front squat
4x10 (last one is a back off set)
Db leg curl
10 / 10 / 10 + drop set 10 ( last one is a back off set)
Db split squat
3x10
Db calf raise
3x12
1 Like
16.04.2025
Chest, back, shoulders
One arm db row
12-12-10-10 + dropset 10
Flat db bench press
12-10-7
Seated db shoulder press
10-10-10 + dropset 10
2 Likes
19.04.2025
Arms + Abs
Standing Db curl - Db skullcrusher superset
12+12 / 12+12 / 8+8
Db scott curl - one arm db overhead tri ext superset
12+15 / 12+15 / 12+12
Db reverse curl - bench knee tuck superset
20+20 / 20+20
2 Likes
Because of lower back injury, right elbow injury and the earthquake in Istanbul, i couldnt train for a week. This workout was 4/10 in intensity and served as a very easy comeback.
26.04.2025
Legs
Bw squat
3x15
Bw split squat
3x15
Db leg extension
3x15
Db leg curl
3x12
Db calf raise
3x12
2 Likes
28.04.2025
Chest, shoulders, back, abs
Seated db press
5x10 (first 2 are warm ups)
One arm db row
4x10 (first one is warm up)
Depth push up
3x10
Bench knee tucks
3x15
Its interesting how these depth push ups make me feel the chest better than all db and barbell presses. Great stretch, great contraction. I might start using my weighted vest on these.
This was 6/10 intensity. I am still not pushing too hard. No regular intensity techniques like drop set or supersets. I dont want to irritate my lower back and right elbow yet.
2 Likes
30.04.2025
Arms
Concentration curl supersetted with overhead db triceps extension
3 x 12+15
Standing alternate db curl supersetted with close grip bench press
3 x 12+12
Plank 3x30 seconds
I’ve been supersetting bis and tris for a few months and i am very happy with the results. Pump is insane, also its very time efficient since i generally train in my 1 hour lunch break.
Ab work (both dynamic and static) is back. This is mainly for strengthening my lower back but i also want to see if my abs will look better or not while keeping my bodyweight the same.
This workout was 6.5/10 intensity. I am slowly building it back up.
2 Likes
Good Job!
1 Like
Thank you so much
1 Like