Tuesday.
A. Face pulls: 5 x 20.
B. SSB Squat: 65kg x 3 x 5.
C. Bench Press: 60kg x 3 x 5.
D. Pull ups x 15 total.
E. Seated DB OHP: 20kg DBs x 2 x 5.
F1. BB curl: bar x 50 total
F2. Band pushdown x 50 total
Finally have access to a gym again. Thank feck.
Wednesday
.
Football practice.
Thursday.
A. Bulgarians: BW x 3 x 7/7.
B. Deadlift: 100kg x 3 x 5.
C. DB Bench Press: 32.5kg DBs x 3 x 7.
D. BB Shrug: 100kg x 3 x 8.
E. Lateral Raise: 10kg DBs x 3 x 10.
F1. Fat Bar Curl x 50 total
F2. DB Extensions x 50 total
Tuesday.
A. Face pulls: 5 x 20.
B. SSB Squat: 70kg x 3 x 6.
C. Bench Press: 65kg x 3 x 6.
D. Pull ups x 20 total.
E. Seated DB OHP: 20kg DBs x 2 x 6.
F1. BB curl: 22.5kg x 60 total
F2. Band pushdown x 60 total
Thursday.
A. Bulgarians: BW+10kg x 3 x 7/7.
B. Deadlift: 110kg x 3 x 5.
C. DB Bench Press: 32.5kg DBs x 3 x 8.
D. BB Shrug: 110kg x 3 x 15.
E. Lateral Raise: 12.5kg DBs x 3 x 10.
F1. Fat Bar Curl (+5kg) x 50 total
F2. DB Extensions @ 12.5kg x 50 total
G. Band pull aparts x 100
Saturday.
A. Front Squat: 20kg x 5, 40kg x 5, 60kg x 3 x 5.
B. Chest Supported Row: 15kg DBs x 5 x 20.
C. BB Row: 50kg x 3 x 10
D. Close Grip Swiss Bar BP x 50 reps total.
E. Hammer Curl x 100 reps total.
F. Kneeling band abs x 60reps
Tuesday.
A. Face pulls: 5 x 20.
B. SSB Squat: 75kg x 3 x 7.
C. Bench Press: 70kg x 3 x 7.
D. Pull ups x 30 total.
E. Seated DB OHP: 20kg DBs x 3 x 5.
F1. BB curl: 25kg x 60 total
F2. Band pushdown x 60 total
Monday.
A. Bulgarians: BW+10kg, 12.5kg, 15kg x 8.
B. Deadlift: 70kg x 5, 110kg x 5, 130kg x 5, 150kg x 5.
C. DB Bench Press: 32.5kg DBs x 2 x 12.
D. BB Shrug: 130kg x 2 x 10.
E. Lateral Raise Giant Set: 6 x 5.
F1. Fat Bar Curl: 5 x 5.
Wednesday.
A. Front Squat: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5.
B. Chest Supported Row: 15kg DBs x 3 x 25.
C. BB Row: 60kg x 50 reps total.
D. Close Grip Swiss Bar BP x 30 reps total @Bar+30kg.
E. DB Curl: 15kg DBs x 4 x 10.
Friday.
(Facepulls x 3 x 25)
A. SSB Squat: 45kg x 5, 65kg x 5, 85kg x 5, 95kg x 5 .
B. Bench Press: 40kg x 5, 60kg x 5, 80kg x 5, 85kg x 5.
C. Pull ups x 35 total.
D. Seated (braced) DB OHP: 20kg DBs x 2 x 10.
E1. BB Curl: 5 x 10-15
E2. Band Pushdown x 50 reps total
Sunday.
A. Bulgarians: BW+15kg x 3 x 8.
B. Deadlift: 50kg x 5, 80kg x 5, 110kg x 5, 140kg x 5, 160kg x 5 (beltless).
C. DB Bench Press w/ 32.5kg DBs: 1 x 15, 1 x 12.
D. BB Shrug: 110kg x 2 x 20.
E. Lateral Raise: 12.5kg DBs x 3 x 10.
F1. Hammer curl: 3 x 10
F2. DB Extensions: 3 x 10
Wednesday.
A. Front Squat: 40kg x 5, 60kg x 5, 85kg x 5.
B. Chest Supported DB Row: 17.5kg DBs x 3 x 15.
C. Swiss Bar Bench Press: 3 x 10.
D. DB Curl: 17.5kg x 3 x 10.
Friday.
(Facepulls x 3 x 20)
A. SSB Squat: 25kg x 5, 45kg x 5, 65kg x 5, 85kg x 10.
B. Bench Press (feet up): 40kg x 5, 60kg x 5, 80kg x 5, 80kg x 10
C. Pull ups x 30 total (mostly doubles and the odd triple).
D1. BB Curl: 30kg x 5 x 10
D2. Band Pushdown: 5 x 10.
Sunday.
A. Bulgarians: BW x 8, +15kg x 8, +20kg x 8, +25kg x 8.
B. Speed Deadlift: 130kg x 3 x 2.
C. DB Bench Press w/ 32.5kg DBs: 3 x 10.
D. BB Shrug: 130kg x 3 x 10.
E1 Lateral Raise: 12.5kg DBs x 3 x 10
E2. Fat EZ bar curl: 3 x 10.
F. DB Extensions x 50 @10kg DBs.
Wednesday.
A. Front Squat: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 10.
B. Chest Supported DB Row: 20kg DBs x 3 x 15.
C. Swiss Bar Bench Press: 3 x 10.
D. BB Row: 60kg x 3 x 10.
E. Hammer Curl x 50 reps w/17.5kg DBs.
Friday.
(Facepulls x 3 x 15)
A. SSB Squat: 25kg x 7, 45kg x 7, 75kg x 7, 95kg x 7 .
B. Bench Press (feet up): 50kg x 10, 70kg x 8, 80kg x 5, 90kg x 3.
C. Pull ups: (1,2,3)x 6 + 1 (25 total).
E. BB Curl: 20kg, 25kg, 30kg, 35kg x 8
F. Band Pushdown x 50
Saturday.
A. Front Squat: 20kg, 40, 60, 70kg x 5.
B. BB Row: 20, 40, 60, 70kg x 15.
C. Swiss Bar Bench Press: 3 x 10.
D. Plate Curl: 10kg, 15kg, 20kg x 20.
Monday.
A. Bulgarians: w/ 2 x 10kg DBs x 8, 2 x 15kg DBs x 8.
B. RDL: 20kg, 60kg, 80kg, 100kg x 5.
C. DB Bench Press: 32.5kg DBs x 2 x 10.
D. DB Curl: 4 x 8-15.
Saturday.
A. Bulgarians: w/ 2 x 12.5kg DBs x 2 x 8/8.
B. RDL: 60kg, 100kg, 140kg x 7.
C. Seated cable row: 1 x 20, 1 x 12, 1 x 8.
D. DB Bench Press: 36kg DBs x 3 x 6.
E1. DB Curl: 3 x 10
E2. Rope pushdown: 3 x 10
Avg 158 Max 173
Finally back training in my regular gym
Great work Jayroc