-
01-21-2017, 07:08 PM
#621
Saturday 21st January 2017 - upper body
Incline barbell bench 77.5x9,7 and 75x6 PR
Barbell curl 50x6,5,4 PR
Close grip bench 90x5, 4, 4 PR
Alternating dumbbell curl 22.5x5 and 20x8,4
LTEs 50x5, 5, 4
Stationary bike hiit cardio 15mins - 110 calories burned
-
01-24-2017, 11:18 AM
#622
Monday 24th January 2017 - chest
Flat DB Bench 42.5x3x6,6, 4
Incline BB Bench 72.5x4, 5, 5
Flat BB Bench 85x4, 5, 5
Face Pulls 15x3x10
Hanging leg raises 12, 4, 4, 1
Ab roller still to do
-
01-28-2017, 05:06 AM
#623
uesday 24th January 2017 - Back
Weighted chin-up 32kgx5,3,3
Yates Row 92.5x3x6 PR
Chest supported DB row 37.5x3x7,5, 7.5 PR
Wide grip pull down 60x3x5,6 ,4 PR
Machine shrugs 110x7, 8, 6 PR
Ab roller 4 sets x 13,9,13, 9
140 calories burned hit workout stationary bike 15mins
-
01-29-2017, 05:17 PM
#624
Thursday 26th January 2017 - legs and shoulders
Front squat 60x4, 5, 5
Press 63x3, 1, 1
Lateral raises 15x7,5 17.5x7
Rear delt 5kgx10, 8,5
Leg curls 55x4 50x6 50x 6
Hanging leg raises 4 sets 7, 3, 1,2
Ab roller 20,7,2,2
-
02-01-2017, 05:34 PM
#625
Monday 30th January 2017 - chest
Flat DB Bench 42.5x3x4,7, 6 PR
Incline BB Bench 77.5x4,4.5, 3 PR
Flat BB Bench 85x4, 5, 5
Face Pulls 15x3x7
Hanging leg raises 12, 4, 4, 1
uesday 31January 2017 - Back
Weighted chin-up 32kgx5,4,4 PR
Yates Row 97.5x3x4,5,4 PR
Chest supported DB row 37.5x3x8 PR
Wide grip pull down 60x3 and 55kgx4,5
Ab roller 4 sets x 21, 14, 13 ,10
-
02-02-2017, 02:06 PM
#626
Friday 27th January 2017 - upper body
Incline barbell bench 77.5x8, 75x7 72.5x8
Barbell curl 50x7, 6, 4 PR
Close grip bench 90x5, 6, 5 PR
Alternating dumbbell curl 22x5 and 20kgx9,5
LTEs 50x5, 4,4
-
02-06-2017, 06:29 PM
#627
Monday 7th January 2017 - chest
Flat DB Bench 42.5x3x4,7, 6 PR 45x3 45x5, 4
Incline BB Bench 77.5x3.5, 75x4, 4.5
Flat BB Bench 85x4,5,5
Face Pulls 15x7,5,5
Hanging leg raises 10,7, 5,5
-
02-07-2017, 06:28 PM
#628
Tuesday 7th February 2017 - back
Bb row 97.5x5, 4 ,4 PR
Chin-up 32x6, 5, 5 PR
Chest supported 40x4 ,6 ,4 PR
Lay pull down 55x4, 4 ,4
Ab roller 18, 7 , 4, 3
-
02-09-2017, 02:12 PM
#629
Last edited by Lion Heart; 02-09-2017 at 04:45 PM.
-
02-09-2017, 04:44 PM
#630
Thursday 9th February 2017 - legs and shoulders
Front squat 95x0 85x2 75x2 67.5x1 60x4 ,2
Press 63x4.5, 4 , 3
Lateral raises 15x8,8,7 PR
Rear delt 5kgx12, 11, 5 PR
Leg curls 55x4 50x6, 5 PR
Hanging leg raises 4 sets 6,3,2
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules