Training program:
Goals: To build muscle and increase my 10rm in SQ, BP, MP, DB Rows and Chin ups.
Workout A:
Back Squat: 3 x 10
Bench Press: 3 x 10
DB Row (Overhand grip)): 3 x 10
Leg raises: 3 x 5-10
Workout B:
Back Squat: 3 x 10
Military Press: 3 x 10
Chin ups (Neutral grip): 3 x 5-10
Back Raises: 3 x 10
Training frequency: 2 times per week.
EDITED 08.11.2017.
Monday 23.10.17.
Lats and Biceps.
Chin Ups (Neutral grip): 3 x 5 reps
DB Row (Neutral grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (A bit sloppy near the end, will not increase Next time).
Straight arm Pull Downs:
10 x 10kg.
10 x 15kg.
6 x 15kg.
Barbell Curls: 3 x 10 x 10kg.
Hammer Curls:
7 x 5kg per arm.
5 x 5kg per arm.
5 x 5kg per arm.
Comment:
Got a great pump, but my muscle endurance is crap!
Tuesday 24.10.17.
Chest and Triceps.
Bench Press:
10 x 20kg.
10 x 30kg.
10 x 40kg.
Dips: 3 x 5 reps.
Pec-Deck Fly: 3 x 10 reps.
Tate Press: 3 x 10 x 5kg per arm.
One arm Triceps Press: 3 x 10 x 3kg per arm.
Comment:
Again a great pump, but my muscle endurance is crap.
Thursday 26.10.17.
Quads, Hams and Abs.
Squat:
10 x 20kg.
10 x 30kg.
10 x 40kg (Hard, will not increase next time).
DB Lunges: 3 x 5 per leg x 10kg per arm.
Back Raises: 3 x 10 reps
Seated Leg Curl: 3 x 10
Ab Machine: 3 x 10
Training Monday 30.10.17.
Upperbody.
Bench Press:
10 x 20kg.
10 x 30kg.
10 x 42,5kg.
Chin ups (Neutral grip):
6 x BW
6 x BW
3 x BW
Incline DB Press: 3 x 10 x 10kg per arm.
DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
6 x 20kg per arm.
BB Curls: 3 x 10 x 10kg.
Push Downs: 3 x 10 x 10kg.
Thursday 02.11.2017.
Quads, Hams and Abs.
Squat:
10 x 20kg.
10 x 30kg.
10 x 42,5kg.
DB Lunges: 3 x 5 per leg x 10kg per arm.
Leg Extensions:
10 x 15kg.
10 x 25kg.
10 x 15kg.
Back Raises: 3 x 10 reps
Seated Leg Curl: 3 x 10 x 15kg.
Ab Machine: 3 x 10
Comment:
Good workout.
Friday 03.11.2017.
Upperbody.
Military Press:
10 x 20kg.
10 x 20kg.
9 x 20kg.
DB Row (Neutral grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm.
Dips: 3 x 6 reps
Face Pulls: 3 x 10
Hammer Curls: 3 x 10 x 5kg per arm.
One arm Triceps Press: 3 x 10 x 5kg per arm.
Monday 06.11.2017.
Workout A.
Back Squat:
10 x 22,5kg.
10 x 32,5kg.
8 x 45kg.
Bench Press:
10 x 22,5kg.
10 x 32,5kg.
10 x 45kg.
DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (A bit sloppy at the end, will not increase next time).
Leg Raises: 3 x 5 reps.
Comment:
All in all a good workout.
Thursday 09.11.2017.
After Warm up.
Back Squat:
10 x 22,5kg.
10 x 32,5kg.
10 x 45kg.
Military Press:
10 x 20kg.
10 x 25kg.
7 x 30kg.
Chin ups (Neutral grip): 3 x 5 reps.
Back Raises: 3 x 10 reps.
Monday 13.11.2017.
After warm up.
Back Squat:
10 x 22,5kg.
10 x 35kg.
8 x 47,5kg.
Bench Press:
10 x 22,5kg.
10 x 35kg.
9 x 47,5kg.
DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm.
Leg Raises: 3 x 6 reps.
Monday 20.11.2017.
After Warm up.
Back Squat:
10 x 22,5kg.
10 x 35kg.
9 x 47,5kg.
Military Press:
10 x 20kg.
10 x 25kg.
5 x 30kg. 
Chin ups (Neutral grip): 3 x 6 reps.
Back raises:
10 reps
10 reps + 2,5kg.
10 reps + 5kg.
Thursday 23.11.2017.
After warm up.
Back Squat:
10 x 22,5kg.
10 x 35kg.
10 x 47,5kg.
Bench Press:
10 x 22,5kg.
10 x 35kg.
10 x 47,5kg.
DB Row (Overhand grip):
10 x 10kg per arm.
10 x 14kg per arm.
10 x 20kg per arm (Will increase next time).
Leg Raises: 3 x 7 reps.
Monday 27.11.2017.
After warm up.
Back Squat:
10 x 25kg.
10 x 37,5kg.
8 x 50kg.
Military Press:
10 x 20kg.
10 x 25kg.
7 x 30kg.
Chin ups (Neutral grip):
7 reps.
7 reps.
5 reps.
Back Raises:
10 reps.
10 reps + 2,5kg.
10 reps + 5kg.
Thursday 30.11.2017.
After warm up.
Back Squat:
10 x 25kg.
10 x 37,5kg.
9 x 50kg.
Bench Press:
10 x 25kg.
10 x 37,5kg.
9 x 50kg.
DB Row (Overhandgrip):
10 x 10kg per arm.
10 x 16kg per arm.
10 x 22kg per arm.
Monday 04.12.2017.
After warm up.
Back Squat:
10 x 25kg.
10 x 37,5kg.
10 x 50kg.
Military Press:
10 x 20kg.
10 x 25kg.
8 x 30kg.
Chin ups/Pull ups: A total of 30 reps.
Back Raises:
10 reps
10 reps + 2,5kg.
10 reps + 5kg.