Week 3 day 2
Low-incline bench: [email protected] Three to four minutes rest.
DB fly: 112.5 (total) [email protected] Three minutes rest.
Press, no belt, supersetted with single-arm DB row. Press: [email protected]; row: [email protected] Three minutes rest.
DB front raise: [email protected] Two to three minutes rest.
Single-arm DB preacher curl: [email protected] Two to three minutes rest.
Single-arm overhead triceps extension: [email protected] Two to three minutes rest.
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Week 3 day 1 on second block of the Bodybuilding template.
Safety bar squat, no belt: [email protected] Three to four minutes rest.
BB split squat: [email protected] Three minutes rest.
Standing single-leg extension: [email protected] Two to three minutes rest.
Seated BB calf raise: [email protected] Two minutes rest.
DB curl: 31.25 (each) [email protected] Two to three minutes rest.
Skullcrusher: [email protected] Two to three minutes rest.
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Week 2 day 4
Wide-grip lat pull down: [email protected] Three minutes rest.
Seated cable row: [email protected] Three minutes rest.
DB bench supersetted with DB rear delt fly. Bench: 65 (each) [email protected]; delt fly: [email protected] Three minutes rest.
DB shrug: [email protected] Two to three minutes rest.
Single-arm DB preacher curl: [email protected] Two to three minutes rest
Single-arm overhead DB triceps extension: [email protected] Two to three minutes rest.
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Week 2 day 3
Good morning: [email protected] Three minutes rest.
Deadlift, no belt: [email protected] Three to four minutes rest.
Standing single leg curl: [email protected] Three minutes rest.
BB calf raise on step: [email protected] Two to three minutes rest.
DB curl: 31.25 (each) [email protected] Two to three minutes rest.
Skull-crusher: [email protected]? [email protected] With the first two sets I think I was using too much of a pull-over motion instead of really isolating the triceps, so I dropped a few pounds for the last two sets.
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Week 2 day 2
Low-incline bench: [email protected] Three minutes rest.
DB fly: 112.5 (total) [email protected] Three minutes rest.
Press, no belt, supersetted with single-arm DB row. Press: [email protected]; DB row: [email protected] Three minutes rest.
Front DB raise: [email protected] Two to three minutes rest.
Single-arm DB preacher curl: [email protected] Two to three minutes rest.
Single-arm overhead triceps extension: [email protected] Two to three minutes rest.
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Week 2 day 1 on Block 2 of the Bodybuilding template:
Safety Bar Squat, no belt: [email protected] Three to four minutes rest.
BB split squat, no belt: [email protected] Three to four minutes rest.
Standing single leg extensions: [email protected] Three minutes rest.
BB seated calf raise: [email protected] Two to three minutes rest.
DB curl: [email protected] Two to three minutes rest.
Skull crusher: [email protected] Two to three minutes rest.
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Week 1 day 4
Wide-grip lat pull down: [email protected]; [email protected]; [email protected] Three minutes rest.
Seated cable row: [email protected]; [email protected]; [email protected] Three minutes rest. First time doing these. Next week I'll probably go with 90 as my RPE 8 set.
DB bench: 60 (each DB) [email protected]; [email protected]; [email protected] Three minutes rest.
Bent-over DB rear delt fly: 10 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.
DB shrug: 60 (each) [email protected]; [email protected]; [email protected] Two to three minutes rest.
Single-arm DB preacher curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Overhead single-arm DB triceps extension: [email protected]; [email protected]; [email protected] Two to three minutes rest.
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Week 1 day 3
Good mornings: [email protected]; [email protected]; [email protected] Three minutes rest.
Deadlifts, no belt: [email protected]; [email protected]; [email protected] Three minutes rest. My first deadlifts in months--I think the long break from doing heavy deads has been good for me. Some nagging aches have vanished.
Single leg curl: [email protected]; [email protected]; [email protected] Three minutes rest.
Barbell calf raise on step: [email protected]; [email protected]; [email protected] Two minutes rest.
DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Skull crushers: [email protected]; [email protected]; [email protected] Two to three minutes rest.
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Hi good people?Been struggling with this format of training https://shrinke.me/6ognkp9.Is it helpful?
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Week 1 day 2
Low incline bench: [email protected]; [email protected]; [email protected] Three minutes rest.
DB fly; [email protected]; [email protected]; [email protected] Three minutes rest.
Overhead press, supersetted with single-arm DB row:
Press: [email protected]; [email protected]; [email protected]; DB row: [email protected]; [email protected]; [email protected] Three minutes rest between supersets.
DB front raise: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Single-arm DB preacher curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Single-arm overhead DB triceps extension: [email protected]: [email protected]; [email protected] Two to three minutes rest.
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Week 1 day 1 on second block of the bodybuilding template
Safety squat bar, no belt: [email protected]; [email protected]; [email protected] Three minutes rest.
BB split squat: bodyweight [email protected]; empty bar [email protected]; [email protected] Three minutes rest. Just feeling my way into these.
Single leg extension: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Seated BB calf raise: [email protected]; [email protected]; [email protected] Two minutes rest.
DB curl: [email protected]; [email protected]; [email protected] Two to three minutes rest.
Denogginizers (skull crushers): [email protected]; [email protected]; [email protected] Two to three minutes rest.
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Week 5 day 4
Wide-grip lat pull down: [email protected] Three to four minutes rest
T-bar row: [email protected] Three to four minutes rest.
DB bench: 130 (total) [email protected] Three minutes rest.
DB lateral raise: [email protected] Two to three minutes rest.
BB shrug: [email protected] Two to three minutes rest.
Spider curl, hammer grip: [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
Today wrapped up the first block of the bodybuilding template. I'll start the second six-week block next week.
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Week 5 day 3
RDL with straps: [email protected] Three minutes rest.
Hip thrust: [email protected], Three minutes rest.
Single leg curl: [email protected] Three minutes rest.
BB calf raise on step: [email protected] Two minutes rest.
BB curl: [email protected] Two to three minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.
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Week 5 day 2
Bench, touch and go: [email protected] Four minutes rest.
DB flys: 107.5 (total) [email protected] Three minutes rest.
Seated BB press: [email protected] Three minutes rest.
BB row: [email protected] Three minutes rest.
Upright BB row: [email protected] Two to three minutes rest.
Spider curls, hammer grip: [email protected] Two to three minutes rest.
Triceps rope press down: [email protected] Two to three minutes rest.
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Week 5 day 1, first block of bodybuilding template
High-bar squat, no belt: [email protected] Three to four minutes rest.
Belt squat: [email protected] Three to four minutes rest.
Single leg extension, standing: [email protected] Three minutes rest.
Seated BB calf raise: [email protected]; [email protected] I was supposed to do four sets at RPE 8 but these felt light today, which was nice.
BB curl: [email protected] Two to three minutes rest.
Overhead triceps extension with EZ curl bar: [email protected] Two to three minutes rest.
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