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1,8 meters is like 5 feet and 11 inches, just thought I would post that. I do know that 5.9 feet is about the same, but nobody uses that here.
 
Tuesday

Back.

  • warmup 10 min
  • deadlifts 8x60kg, 4x100kg, 1x110kg(mixed grip), 2x100kg
  • pullups wide 10, 6@bw+5kg, 4@bw+5kg
  • chinups 10@bw
  • cable rows narrow 12x35, 8x45, 6x60
  • lat pulldowns back 10x35, 8x45, 6x55
  • DB curls 10x12.5kg, 2x8@15kg
  • EZ bar standing curls 4x6@27kg (3n+1w)
  • EZ bar reverse curls 10x17kg, 2x6@27kg
  • bicycle 30 min

1,8 meters is like 5 feet and 11 inches, just thought I would post that. I do know that 5.9 feet is about the same, but nobody uses that here.

Thanks.
 
Last edited:
Wednesday

Rest.

  • bicycle 60 min

Thursday

Shoulders

  • warmup 10 min
  • SOHP 10x20kg, 8x30kg, 4x40kg, 4x40kg, 6x30kg
  • reverse pecdec 12x35, 8x50, 6x60
  • upright rows 10x27kg, 6x37kg
  • lateral DB raises 3x8@10kg
  • bent over laterals 10x12.5kg, [email protected]
  • seated DB press 8x12.5kg, [email protected]
  • cable fly 2x8@20
  • situps x 5
  • bicycle 15 min
  • jump rope 3x2min
 
Friday

Legs.


  • warmup 10 min
  • squats 10x40kg, 5x50kg, 5x70kg, 2x70kg, 6x50kg
  • hyperextensor 20@bw, 15@bw+5kg, 12@bw+15kg, 12@bw+20kg (w behind neck)
  • straight legs straight back deadlifts 3x8@60kg
  • seated calf raise 15x40kg, 12x60kg, 8x70kg
  • standing calf raise - smith 15x60kg, 10x70kg, 8x90kg, 10x70kg
  • bicycle 45 min
 
Saturday

Rest.
 
Sunday

Chest.

  • warmup 10 min
  • bench press 10x20kg, 8x40kg, 4x60kg, 5x55kg
  • incline DB press 10x15kg, 2x8@17,5kg
  • dips 10@BW, 6xBW+5kg, 4+2@BW+10kg
  • elevated feet pushups 3x10
  • One arm triceps extension 3x6@10kg
  • bench dips 20@BW
  • Cable standing fly 12x15, 10x20
  • bicycle 45 min
 
Monday

Legs+Shoulders

  • Warmup 5 min
  • Squat 10x40kg, 4x70kg, 4x70kg, 1x80kg, 6x50kg
  • SOHP 2x10W@20kg, 8x30kg, 5x40kg, 4x40kg
  • Cable lateral fly 3x8@20
  • bicycle 45 min
 
Tuesday

Rest.

  • bicycle 45 min
 
Wednesday

Back.

  • warmup 10 min
  • deadlifts 6x60kg, 6x60kg, 5x100kg, 5x100kg
  • pullups 10xbw, 8xbw+5kg, 6xbw+5kg
  • chinups 10xbw
  • cable face pulls 10x35, 8x45, 6x50
  • lever one arm rows 12x20kg, 10x35kg
  • curls 10x22kg
  • inverse curls 10x22kg
 
Thursday

Rest.


  • bicycle 30 min
 
Friday

Chest.

  • warmup 5 min
  • squats 6x50kg, 6x50kg, 5x70kg
  • bench press 10x40kg, 10x40kg, 5x55kg, 6x50kg
  • dips 10@bw, 8@bw+5kg, 10@bw+5kg
  • EZ bar incline bench press 3x8@27kg
  • EZ bar standing curls 3x10@27kg
 
Saturday

Rest.

  • Swimming 60 min
 
Sunday

Shoulders.

  • warmup 10 min
  • squat 2x6@50kg
  • SOHP 10x20kg, 8x30kg, 5x40kg, 3x40kg
  • OH squats 5@30kg+5 SOHP, 5@30kg+5 SOHP
  • side DB laterals 3x8@10kg
  • inverse pecdec 12x35, 6x50, 6x55
  • situps x 7
 
Monday

Rest.

  • real one
 
Tuesday

Legs.

  • warmup 10 min
  • squats 8x50kg, 6x50kg, 5x70kg, 3x80kg
  • stiff legged deadlift 3x10@60kg
  • lever leg extensions 12x30, 10x45, 6x60
  • lever lying leg curls 12x30, 4x45, 6x35
  • seated calf raises 20x40kg, 15x60kg, 8x70kg
  • standing smith calf raises 15x70kg, 12x90kg, 10x100kg


Welcome back dude.

Don't know what you are talking about:eek:
 
Wednesday

Arms.

  • warmup 10 min
  • forearm chinups 6@bw, 6@bw+5kg, 6@bw+10kg
  • forearm pullups narrow 5@bw+10kg
  • DB curls 12x10kg, 10x15kg, 8x17,5kg
  • DB arm extensions 3x10@10kg
  • EZ extensions 12x17kg, 4x27kg, 8x22kg
  • EZ curls 12x22kg, 10x27kg, 6x37kg
  • reverse EZ bar curls 10x22kg, 8x27kg, 8x27kg
  • situps x 4
 

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