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- Thread starter Ratatata
- Start date
quick shoulder and arms session today!!
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
@Ratatata quick but wow the volume bro
Thanks brother giving my 100%
Leg day- 1
Hammer strength hip adduction
Warm up: 61kg- 15 rep
Warm up: 96kg- 10 rep
Set 1: 124kg-15 rep
Set 2: 126.5kg- 12rep
Set 3: 126.5kg- 12rep
Leg extension
Warm up: 54kg- 12 rep
Set 1: 103kg12 rep
Set 2: 103kg- 11 rep
Set 3: 103kg- 10rep
Cybex squat press
Set 1: 200kg- 10 rep
Set2: 200kg- 8 rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 55.5kg- 13 rep
Set 2-55.5kg- 12 rep
Set 3- 55.5kg- 10 rep
Short and sweet leg session, splitting leg day into 2 session. Thanks everyone little gear porn for everyone!!
Hammer strength hip adduction
Warm up: 61kg- 15 rep
Warm up: 96kg- 10 rep
Set 1: 124kg-15 rep
Set 2: 126.5kg- 12rep
Set 3: 126.5kg- 12rep
Leg extension
Warm up: 54kg- 12 rep
Set 1: 103kg12 rep
Set 2: 103kg- 11 rep
Set 3: 103kg- 10rep
Cybex squat press
Set 1: 200kg- 10 rep
Set2: 200kg- 8 rep
Set 3: 200kg- 8 rep
Lying hammies curl
Set 1- 55.5kg- 13 rep
Set 2-55.5kg- 12 rep
Set 3- 55.5kg- 10 rep
Short and sweet leg session, splitting leg day into 2 session. Thanks everyone little gear porn for everyone!!
Attachments
you delivering stronger leg days every time bro
hows your quads?
Solid work bro,your killing it
Not that far away from how I train legs
Upper body day
Incline smith machine chest press
Warm up: 60kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 6 rep
Set 2: 110kg- 6 rep
Set 3: 110- 5rep drop set 80kg- 4 rep
Seated neutral mag grip cable row
Set 1: 90kg- 14 rep
Set 2: 90kg- 13 rep
Set 3: 90kg- 12 rep
Hammer strength iso lateral dy row
Set 1: 40kg- 12 rep
Set 2: 40kg- 11 rep
Set 3: 40kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 8 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 18 rep, 20 sec rest 12 rep 20 sec rest 10 rep
Short and impressive session!!! Sorry guys bit short of time to detail the peds and food but putting as much effort as possible with hectic work schedule atm!! Thanks to all!!
Incline smith machine chest press
Warm up: 60kg- 10 rep
Warm up: 80kg- 8 rep
Set 1: 110kg- 6 rep
Set 2: 110kg- 6 rep
Set 3: 110- 5rep drop set 80kg- 4 rep
Seated neutral mag grip cable row
Set 1: 90kg- 14 rep
Set 2: 90kg- 13 rep
Set 3: 90kg- 12 rep
Hammer strength iso lateral dy row
Set 1: 40kg- 12 rep
Set 2: 40kg- 11 rep
Set 3: 40kg- 11 rep
Hammer strength shoulder press
Set 1: 60kg- 8 rep
Set 2: 60kg- 8rep
Set 3: 60kg- 7 rep
Myo rep bend over rear delt row
20kg- 18 rep, 20 sec rest 12 rep 20 sec rest 10 rep
Short and impressive session!!! Sorry guys bit short of time to detail the peds and food but putting as much effort as possible with hectic work schedule atm!! Thanks to all!!
