I agree.
Not sure how quickly your body recovers from workouts but, if I workout 6 times a week, going balls out (is there any other way?) I would need a week break every 4th week!
6/27
Legs/Calves
Seated Cable Leg Press
260 x 16
280 x 16
300 x 16
Leg Extensions
130 x 20
150 x 20
160 x 16
HS Kneeling Leg Curls
80 x 12 x 3 sets
Donkey Calf Raises
270 x 16 x 3 sets
6/26
Shoulders
OHP
115 x 6
125 x 5
135 x 4
BB Upright Rows
85 x 12
95 x 10, 10
Iso- Shoulder Press
160 x 10
180 x 10
200 x 3
Cable Front Laterals
17 x 12
22 x 12, 12
6/24
Back/Abs
Cable Pulldowns
190 x 6
205 x 6, 6
Iso- DY Rows
140 x 12
190 x 12
Shrugs (roc-it)
190 x 12 x 3 sets
Hyperextensions
+15 x 12 x 3 sets
Decline Situps
bw x 16 x 3 sets
6/21
Chest
DB Bench Press
70 x 8
80 x 6, 6
Chest Press (cybex)
160 x 8
180 x 8
190 x 8
Chest Press (technogym)
100 x 12 x 3 sets
Pec Deck Flyes
75 x 12 x 3 sets
6/16
Shoulders
Seated Shoulder Press
135 x 6
155 x 2, 2
Iso- Shoulder Press (cybex)
200 x 10
220 x 8, 10
Arnold DB Side Laterals
10 x 12 x 2 sets
15 x 12
Arnold BB Front Laterals
20 x 12 x 3 sets
Shrugs
185 x 16
205 x 16
225 x 16
6/15
Back/Abs
T-bar Rows
140 x 6 x 3 sets
Unilateral Row
90 x 12
105 x 12
120 x 12
Vertical Traction (technogym)
120 x 12
140 x 12
160 x 12
Hyper Extensions
+10 x 16 x 3 sets
Abs
6/11
Chest
DB Flat Bench Press
80 x 6
85 x 4
90 x 1
Cable Flyes
15 x 16 (low)
20 x 16
20 x 16 (high)
25 x 16
Chest Press (cybex)
140 x 12
160 x 12
190 x 8
Dips
bw x 10, 8, 8, 10
6/9 (week 6)
Legs/Biceps
5-minute on stationary bike
30-rep warm ups
Seated Leg Press (technogym)
200 x 12+4+4
220 x 10+5+5
240 x 10+5+5
260 x 10+5+5
280 x 10+5+5 (rest/pause)
Hack Squats
90 x 10 x 3 sets
Lying Leg Curls
95 x 12 x 4 sets
DB Hammer Curls
30 x 12 x 2 sets
BB Curls
60 x 12 x...
6/6
Back
DB Rows
120 x 8 x 3 sets
Pullups
bw x 10 x 3 sets
Seated Cable Rows
130 x 8
160 x 8 x 2 sets
Hyper-extensions
bw x 12 x 4 sets
+10 x 12 x 2 sets
6/4
Chest
DB Flat Bench Press
75 x 6
80 x 6
85 x 5 x 3 sets
HS Bench Press
110 x 10
140 x 8
160 x 6 x 3 sets
Dips
bw x 10 x 5 sets
Pec Deck Flyes
100 x 12
130 x 12
160 x 12 x 3 sets
6/3 (week 5)
Legs/Calves
5-min on treadmill
30-rep warm ups
Squats
195 x 3
205 x 2
225 x 0
RDL
185 x 6
225 x 6, 6
Leg Press
360 x 12
450 x 12, 12
Donkey Calf Raises
270 x 16
315 x 12, 12
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