02.05.2025
Legs
Db split squat
4x10
Db leg curl
3x10
Weighted vest squat
3x12
Db calf raise
3x15 (last one was a back off set)
Weighted vest was collecting dust in the corner of the gym for years. I think i will use it for a while in squats and push ups.
05.05.2025
Chest, back, shoulders
Incline db press
10 / 10 / 10 / 9 / 6 + 6 partial reps
One arm db row
4x10
Incline one arm db lateral raise
3x12 (last one was a back off set)
Bench knee tuck
20-12-12 (first one with bodyweight, other ones with a db between my feet)
07.05.2025
Arms
Close grip bench press
10-10-10-8
Standing alternate db curl
4x10
Concentration curl - one arm overhead db triceps extension superset
3 x 10+15
Db reverse curl
2x20
I liked this limbs & torso split.
I cant give my arms enough attention when i use PPL
I train my legs too frequently when i use upper lower
Maybe i can add one more superset to arms day since the summer is approaching. Sun’s out, guns out
09.05.2025
Legs
Db split squat
5x10
Db leg curl
3x12
Db front squat
3x10
Db calf raise
3x15
All final sets were back off sets with a slightly lighter weight.
I am starting to see some separation in my quads lately.
13.05.2025
Torso
Resistance band straight arm pulldown
3x15
Reverse grip one arm db row
3x12
Seated db shoulder press
10-10-10-10-9
Incline one arm db lateral raise
3x12 (last one is a back off set)
Db fly - db squeeze press superset
12+12 / 10+10 / 10+10
Bench knee tuck
20-15-15 (first set with bw, other 2 with db between my feet)
i bought a door anchor to be able to use my resistance band as a cable substitute. starting the workout with straight arm pulldown served as pre-fatigue and i felt the db row much more in my lats. last chest superset was also perfect. everything literally clicked today. it was a great workout.
15.05.2025
Arms
Close grip bench press
10-10-10-8 + dropset 8 more reps
Standing alternate db curl
4x10
Two arm overhead db tri ext - band pushdown superset
3 x 15+15
Concentration curl
3 x 12
All of the final sets were super hard to complete.
love that v-taper
Thanks big man
19.05.2025
Legs
Db front squat
12-10-8-8-6
Db leg curl
12-10-8
Front foot elevated db split squat
12-12-10
Db calf raise
3x15
