Codger's Quest

[codgerus maximus]

Week 6 day 2

Conventional deadlift with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Paused bench: [email protected]; [email protected]; [email protected] Four to five minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

Single-leg leg extension: [email protected] Two to three minutes rest.

Single-arm high cable row: [email protected] Three minutes rest.

[codgerus maximus]

Week 6 day 1 of hypertrophy II template

Low-bar squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest.

High-incline BB bench: [email protected]; [email protected]; [email protected]

Seated DB press: [email protected]; 42.5x12x2. Three minutes rest.

Seated cable row: [email protected] Three minutes rest.

DB curls: [email protected] Three minutes rest.

Triceps press downs: [email protected] Three minutes rest.

[codgerus maximus]

Week 5 day 4, halfway point in the Hypertrophy II template. The guns are engorged!

RDL with straps: [email protected]; [email protected]; [email protected]; 295x8x2. Three to four minutes rest.

Close-grip bench: [email protected]; [email protected]; [email protected]; 155x10x2. Three to four minutes rest.

BB shrug: [email protected]; [email protected]; [email protected] Two to three minutes rest.

Lat pull down: [email protected] Three minutes rest.

Single-arm DB row: [email protected] Three minutes rest.

Tomorrow: 20 minutes of HIIT on the airdyne and 9 minutes of ab work.

[codgerus maximus]

Week 5 day 3

Safety-bar squat: [email protected]; [email protected]; [email protected]; 207.5x8x2. Three to four minutes rest.

High-incline DB bench: [email protected]; [email protected]; [email protected]; 57.5x10x2. Three to four minutes rest.

DB bench, flat: [email protected]; [email protected] Three minutes rest.

DB flys: [email protected] Three minutes rest.

DB curls: [email protected] supersetted with triceps press-downs: [email protected] Three minutes rest between supersets.

[codgerus maximus]

Week 5 day 2

Sumo deadlift with belt: [email protected]; [email protected]; [email protected]; 295x8x2. Three to five minutes rest.

Touch and go bench: [email protected]; [email protected]; [email protected]; 171.25x8x2. Three to five minutes rest.

Belt squat: [email protected]; [email protected]; [email protected] Three minutes rest.

SIngle-leg leg extensions: [email protected] Three minutes rest.

Single-arm DB rows: [email protected] Three minutes rest.