Assisted chins 5 sets
Feet elevated inverted rows 2 x 20
Loads of high rep cable curls, rows, lat pull downs
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What exactly are these, haven’t heard of them. Are they your own invention?
I something I started doing years ago…I basically usually start by doing seated ohps for reps then drop it down an angle on my adjustable bench till I’m doing flat bench press…zero rest between angles.
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Continuous circuit of:
17kg chest press x 50 >>> 17kg row x 50 >> 5kg ohp x 50 >> 30 bw squats x 6 rounds.
40 Second bike sprints x 20 with 20 seconds easy ride pace in between.
Bench Press 120kg x 18, 115 x 27, 132 x 3
Loads of tricep push downs and delt raises.
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Assisted chins + feet elevated rows…didn’t count reps
Mixed tabata: 37kg lat pull downs + rows…THIS. WAS. NASTY!!!
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Rack Pulls 167kg x 2, 137kg x 15, 97kg x 50
Glute bridges x lots of
100 12kg squat thrusters >>> 100 band chest press >> 100 band lat pull down >> 100 band row
Various curls and tri exts
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Bike sprints: 45 seconds on, 15 seconds easy pace x 20 rounds.
Bike sprints 50 seconds on, 10 seconds easy x 10 rounds.
Bench Press 102kg x 44 + 117 x 14
OHP 77kg x 14, 72kg x 19
Tricep extensions 42kg x 17, 13
Band chest press x 30 >>> 20 bw squats >>> 12kg db ohp x 30 >>> 20 bw squats x 5 continuous rounds.
Tricep push down 27kg x 100 >> 27kg cable walks x 30 >> 5kg lateral raises x 70 >> cable walk x 30 >> Band fly x 100.
Great work-out.feelin groovy!!!
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Assisted chins x 4 sets
Incline db bench rows: 56kg x 16, 13, 8
Cable curls: 37-47kg x 4 x 15-25 reps
42kg mixed lat pull down and row tabata…only made it to round 5…too much!!!
Squats 17kg x 100, 42 x 40, 77 x 20, 82 x 15, 15 x 120
Rack Pulls 157kg x 10 + 187kg x 2
Push up plank x 1 minute + hanging leg raises 2 x 30
1 legged elevated glute bridges x 2 x 20
Bike sprints: 50 seconds full speed, 10 seconds low speed x 10 rounds.
Bench Press :122kg x 21 + 117kg x 25
OHP 20kg x 100 + Front raises 2 x 30
Tricep extensions & push downs, tons of reps with 17kgs
Bike sprints: 30 seconds on, 20 seconds slow pace x 30 rounds.
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Chins 5 x 1
DB Bench row 57kg x 17, 14
27kg cable curls + face pulls 3 x 50
Loads of band curls and rows, pull downs to finish.
Squats 72kg x 30, 77 x 25, 42 x 90
Glute bridges x lots
Push up plank x 75 seconds
Circuit of: 2.5kg squat thrusters x 120>>>Chest press x 120>>>Lat pull downs x 120>>>Rows x 120
OHP 82kg x 8, 77kg x 20
Bench Press 72kg x 80
DB Bench rows 41.5kg x 30, 51.5kg x 20
Assisted chins 3 x 2
Band lat pull downs x 200, 5kg db ohp x 100, band row x 120, band chest press x 100
Lots of band curls and tri exts to finish
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Pre-lunch mini-circuit of:
5kg squat thrusters x 20>>>30 second push plank hold>>band row x 20>>>chest press x 20 x 5 continuous rounds.
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Squats: 77kg x 20, 82 x 20, 87 x 20
Rack Pulls 162kg x 5, 152 x 10
Push plank x 30 seconds >>> 4kg KB swings x 50 x 3 rounds
Banded glute bridges x lots of!!