Out From Below

Training Training Logs
161

Blast 2/4

Monday: Hamstrings

Seated leg curl
20kg x 25 reps
25kg x 20 reps
30kg x 15 reps
35kg x 15 reps
40kg x 3 sets x 15 reps

RDL
40kg x 4 sets x 6 reps

Lying hamstring curl
15kg x 15 reps
20kg x 15 reps
25kg x 3 sets x 15 reps

Single leg lying hamstring curl
10kg x 3 sets x 10 reps each leg

Single leg elevated glute bridge
BW x 3 sets x 10 reps each leg

Seated calves 3 sets
Standing calves 3 sets
Leg press calves 3 sets

162

Blast 2/4

Tuesday: Chest

Incline dumbbell press
15g x 25 reps
25kg x 25 reps
30kg x 3 sets x 15 reps better control this week

Bench press
60kg x 20 reps
80kg x 15 reps
100kg x 12 reps easier than last week

Machine neutral press
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 15 reps DROP SET 45/35/25 x 10/10/15/partials good pump

Incline dumbbell fly
14kg x 3 sets x 12 reps

Cable fly
10.5 plate x 3 sets x 15 reps DS 15/15/30

163

Blast 2/4

Wednesday: Back Width

Reverse lat pull down
warm up 30kg x 3 sets x 25 reps
50kg x 3 sets x 15 reps

Dumbbell pull over
18kg x 15 reps
24kg x 3 sets x 12 reps

Close grip pull down
60kg x 3 sets x 15 reps

Wide grip lat pull down
20kg x 15 reps
30kg x 15 reps
40kg x 3 sets x 15 reps

Stretchers D-handles
30kg x 3 sets x 15 reps

164

Blast 2/4

Thursday: Arms

Superset
One arm preacher curl: 11kg x 6 sets x 10 reps each arm
Rope extensions: 10/15/20p x 3 sets x 15 reps

Superset
Dip machine: 90kg x 15 reps, 105kg x 3 sets x 15 reps
Curl machine: 10kg x 15 reps. 20kg x 3 sets x 15 reps DROP SET 15/10/5 x 10 reps

Superset
Reverse extension: 10kg x 3 sets x 15 reps
Hammer curls: 18kg x 3 sets x 12 reps

Superset
Dumbbell overhead extension: 20/25/30kg x 3 sets x 15 reps
Alternating dummbbell curl: 8kg x 5 sets x 10 reps each arm

Biceps: 17 working sets
Triceps: 12 working sets

165

Blast 3/4

Friday: Quads

Leg extension
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps DROP SET 35/25/15 x 10 reps

Back squat
1 plate a side x 3 sets x 15 reps

Hack squat
1 plate a side x 3 sets x 15 reps

Single leg press
1 plate a side x 3 sets x 15 reps each leg

Superset
Single leg extension: 10kg x 3 sets x 12 reps each leg
Walking lunges: BW x 3 sets x 20 reps

Seated calves 3 x 15
Standing calves 3 x 10

166

Sunday: Back Thickness

Reverse lat pull down
30 x 3x 25 reps

Underhand barbell row
40kg x 3 sets x 15 reps

Single arm hammer row
20kg x 12 reps
40kg x 3 sets x 15 reps

T-bar row
20kg x 15 reps
40kg x 15 reps
50kg x 15 reps
60kg x 15 reps

Chest support row
20kg x 3 sets x 15 reps

Seated close grip row
75kg x 3 sets x 15 reps DROP SET 60/45/30 x 10 reps

167

Blast 3/4

Monday: Hamstrings

Seated leg curl
20kg x 25 reps
30kg x 15 reps
40kg x 3 sets x 15 reps

RDL
40kg x 3 sets x 15 reps

Lying hamstring curl (switch foot)
25kg x 3 sets x 12 reps

Single leg lying hamstring curl
10kg x 3 sets x 12 reps each leg

Single leg elevated glute bridge
BW x 3 sets x 10 reps each leg

Seated calves 3 sets
Standing calves 3 sets

168

Blast 3/4

Tuesday: Chest

Incline dumbbell press
15g x 25 reps
25kg x 25 reps
30kg x 3 sets x 15 reps better control this week

Incline bench press
60kg x 3 sets x 15 reps

Machine incline press first time using this
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps

Incline dumbbell fly
14kg x 3 sets x 12 reps

Cable fly
10.5 plate x 3 sets x 15 reps DS 15/15/15/3 x 15 partials x 15sec break

169

Blast 3/4

Wednesday: Back Width

Reverse lat pull down
warm up 30kg x 3 sets x 25 reps
50kg x 3 sets x 15 reps

Dumbbell pull over
18kg x 15 reps
24kg x 3 sets x 15 reps much better feel in lats this week

Close grip pull down
40kg x 15 reps
60kg x 3 sets x 15 reps

Wide grip lat pull down
20kg x 15 reps
30kg x 15 reps
40kg x 15 reps
45kg x 15 reps
50kg x 15 reps

Stretchers D-handles light, just to stretch and get a good slow pump
30kg x 3 sets x 15 reps

170

Blast 3/4

Thursday: Arms

Single arm preacher curl
10kg x 3 sets x 10 reps each arm

Rope extensions:
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps

Kneeling preacher curl
10kg x 15 reps
15kg x 3 sets x 15 reps

Overhead dumbbell extension
24kg x 15 reps
30kg x 3 sets x 15 reps

Incline dumbbell curl
7kg x 3 sets x 12 reps each arm

Salute
10kg x 3 sets x 15 reps each arm

Overhead dumbbell curl
5kg x 3 sets x 15 reps

Reverse triceps extension
5kg x 3 sets x 15 reps each arm

171

Blast 4/4

Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps
30kg x 3 sets x 15 reps (10 normal, 5 hold and slow)

Back squat
1 plate a side x 3 sets x 15 reps

Hack squat
1 plate a side x 3 sets x 15 reps

Single leg press
1 plate a side x 3 sets x 15 reps each leg

Walking lunges:
11kg each hand x 3 sets x 20 reps

172

Blast 4/4

Incline dumbbell press
15kg x 25 reps
25kg x 25 reps
30kg x 3 sets x 15 reps

Incline bench press
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 6 reps

Incline machine press
30kg x 15 reps
40/50/60/65/70/75kg x 12 reps Drop Set 50/40/30kg x 8 reps

Incline fly
14kg x 3 sets x 12 reps

Lateral raise
10kg x 3 sets x 15 reps

Bent over rear delt fly
10kg x 3 sets x 15 reps

Seated overhead press
24kg x 3 sets x 12 reps

173

Blast 4/4

Wednesday: Back

Reverse grip pull down
30kg x 3 sets x 25 reps

Closd grip pull down
50kg x 15 reps
60kg x 3 sets x 15 reps

Wide grip pull down
40kg x 15 reps
50kg x 3 sets x 15 reps

Dumbbell pull over
18kg x 15 reps
25kg x 3 sets x 12 reps

CSR
20kg x 15 reps
40kg x 3 sets x 12 reps

Dumbbell row
25kg x 3 sets x 10 reps each arm

Close grip row
60kg x 15 reps
75kg x 15 reps
90kg x 3 sets x 12 reps

18 work sets

174

Blast 1/4

Friday: Arms

Superset
1 arm preacher curl: 7kg x 10 reps, 10kg x 5 sets x 10 reps each arm
Rope extension: 10/15/20 x 4 sets x 15 reps

Superset
Dumbbell curls: 14kg x 4 sets x 10 reps
Close grip bench press: 60 x 12, 80 x 12, 100 x 10, 120 x 8 reps

Superset
Overhead dumbbell extension: 30kg x 4 sets x 15 reps
Hammer curls: 20kg x 4 sets x 10 reps

Superset
Tricep twist kick backsL 7kg x 4 sets x 15 reps
Supinated dumbbell curls: 7kg x 4 sets x 15 reps

175

Blast 1/4

Saturday: Legs

Seated hamstring curl
20kg x 25 reps
30kg x 25 reps
40kg x 3 sets x 15 reps

Backs squat
60kg x 8 reps
100kg x 8 reps
140kg x 8 reps

Leg extension
30kg x 15 reps
40kg x 15 reps
50kg x 3 sets x 15 reps DS 40/30/20 x 8 reps

Leg press
3 plates x 4 sets x 15 reps

Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 3 sets x 15 reps DS 20 x 8, 15 x 8, 10 x 8 + 15 partials

176

Blast 1/4

Monday: Chest & Shoulders

Incline dumbbell press
16kg x 25 reps
24kg x 25 reps
30kg x 3 sets x 15 reps

Incline barbell press
40kg x 6 reps
60kg x 6 reps
100kg x 4 sets x 6 treps
120kg x 6 reps

Neutral chest press machine
40kg x 15 reps
50kg x 15 reps
60kg x 12 reps
70kg x 12 reps
75kg x 12 reps
80kg x 12 reps

Cable fly
7.5kg x 4 sets x 15 reps

Bent rear delt raises
13kg x 3 sets x 15 reps

Seated lateral raises
6kg x 3 sets x 15 reps

Rope face pulls
15p x 4 sets x 15 reps

177

Blast 1/4

Wednesday: Back

Warm up superset
Reverse grip pulldown: 30kg x 3 sets x 25 reps
Straight bar pulldown: 15kg x 3 sets x 15 reps

Close grip pulldown
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 15 reps

Wide grip pulldown
40kg x 15 reps
50kg x 3 sets x 15 reps

Dumbbell pullover
18kg x 15 reps
24kg x 3 sets x 12 reps

CSR
20kg x 10 reps
40kg x 3 sets x 10 reps

Dumbbell row
30kg x 3 sets x 10 reps each arm

Stretcher
30kg x 15 reps
40kg x 3 sets x 15 reps

178

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Friday: Arms

Rope extensions
10kg x 15 reps
15kg x 15 reps
20kg x 3 sets x 15 reps

Preacher curl
11kg x 4 sets x 10 reps each arm

V-bar pressdown
20kg x 15 reps
25kg x 15 reps
30kg x 3 sets x 15 reps

Same time hammer curls
18kg x 4 sets x 15 reps

Close grip bench
60k x 3 sets x 15 reps

Seated alternating curls
7kg x 10 reps & 5 reps together x 4 sets

Superset
Salute: 10kg x 3 sets x 15 reps each arm
Double twist kick back: 5kg x 3 sets x 15 reps

179

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Saturday: Legs

Standing single leg curl
5kg x 3 sets x 10 reps each leg

Leg press
2 plates x 25 reps
3 plates x 25 reps
4 plates x 3 sets x 15 reps
5 plates x 15 reps
6 plats x 15 reps

Back squat
1 plate x 15 reps
2 plate x 3 sets x 10 reps

Leg extension
30kg x 15 reps
35kg x 15 reps
40kg x 4 sets x 15 reps

Lying leg curl
15kg x 15 reps
20kg x 15 reps
25kg x 4 sets x 15 reps

180

Blast 2/4

Monday: Chest & Shoulders

Incline dumbbell press
15kg x 25 reps
25kg x 25 reps
35kg x 15 reps
40kg x 12 reps

Incline barbell press
60kg x 8 reps
100kg x 4 sets x 8 reps

Neutral chest press machine
40kg x 15 reps
50kg x 15 reps
60kg x 3 sets x 15 reps

Cable fly
7.5kg x 3 sets x 15 reps

Incline fly
10kg x 3 sets x 15 reps

Lateral raises
10kg x 3 sets x 15 reps

Single arm lateral raise
6kg x 3 sets x 15 reps

Sueperset: 3 sets
Rear delt swings: 10kg x 15 reps
Rear delt raise: 10kg x 10 reps