- Joined
- Mar 6, 2013
- Messages
- 1,808
- Reaction score
- 0
- Saturday, September 16th -
OHP:
20kg x bunch
30kg x 8
40kg x 5
50kg x 3
55kg x 2 x 2 sets
57½kg x 1 x 3 sets
Pull-Ups:
Bw x 10
20kg x 5
30kg x 3
35kg x 2 x 2 sets
42½kg x 1 x 2 sets
42½kg x 4
Push Press:
62½kg x 1 x 10 sets - EMOM
Close Grip Bench:
50kg x 8
80kg x 6 x 5 sets
Seated Horizontal Lever Row:
20kg's x 12
35kg's x 12
45kg's x 12 x 5 sets
- lgoged as in weights per side
Overhead Tricep Extension:
30kg x 15 x 4 sets
- superset -
Cable Curls:
30kg x 15 x 4 sets
Cable Upright Rows:
40kg x 20 x 4 sets
- superset -
Facepull:
40kg x 20 x 4 sets
OHP:
20kg x bunch
30kg x 8
40kg x 5
50kg x 3
55kg x 2 x 2 sets
57½kg x 1 x 3 sets
Pull-Ups:
Bw x 10
20kg x 5
30kg x 3
35kg x 2 x 2 sets
42½kg x 1 x 2 sets
42½kg x 4
Push Press:
62½kg x 1 x 10 sets - EMOM
Close Grip Bench:
50kg x 8
80kg x 6 x 5 sets
Seated Horizontal Lever Row:
20kg's x 12
35kg's x 12
45kg's x 12 x 5 sets
- lgoged as in weights per side
Overhead Tricep Extension:
30kg x 15 x 4 sets
- superset -
Cable Curls:
30kg x 15 x 4 sets
Cable Upright Rows:
40kg x 20 x 4 sets
- superset -
Facepull:
40kg x 20 x 4 sets