Box Squat with bands 20 kg*12 20 kg+30 kg bands 20 kg+65 kg bands 40 kg+65 kg bands 55 kg+65 kg bands 65 kg+ 65 kg bands *2*9 Deadlift 50 kg*1+20 kg bands 80 kg*1+20 kg bands 80*1+40 kg bands*1*5 training Hamstring ABS training reverse hyperextension
Morning: warm up abs box squat 225 2 x 5 315 2 x 5 365 x 4 405 3 x 3 Sumo Deadlift – deificit 135 2 x 4 275 3 x 4 225 3 x 4 245 x 4 assistants wide stance squats w/ DB 3 x 12 lat pull downs 3 x 14 Read More »
High-speed bench press 20 kg*12 20 kg+30 kg bands*3 30 kg+30 kg bands*3 40 kg+30 kg bansd*3 45 kg+30kg bands*3*9 sets dumbbell bench press 20 kg*15 24 kg*14 24 kg*18 24 kg*12 lifting barbell in the slope 20 kg*8 45 kg*12 55 kg*12*2 sets
Note: squat still delivers some inconvenience due to a broken toe 🙁 Squat 20 kg*12 40 kg*5 60 kg*5 70 kg*4 80 kg*4 90 kg*3 100 kg*3 110 kg*3 120 kg*2 gear 140 kg*2*2 155 kg*2 175 kg*2 180 kg*2 deadlift 50 kg*3 80 kg*3 110 kg*3 140 kg*1 150 kg*1 165 kg*1*2 sets
warm up abs rotator cuff mobility Bench bar 95 2 x 7 135 2 x 7 155 2 x 6 175 2 x 4 185 2 x 3 195 2 x 2 155 2 x 6 (med-grip w/ pause) assistants over head press w/ barbell lateral raises 3 x 16 pull ups 3 x 10 Read More »
Bench press RAW 20 kg*5 40 kg*12 50 kg*8 60 kg*3 80 kg*3 90 kg*3 90 kg*2 100 kg*2 110 kg*1 gear 110 kg*2 on board 8 cm and on board 3 cm 120 kg*1 on board 3 cm 130 kg*1 140 kg*1 training biceps training triceps (a slow muscle fibers) training shoulders
warm up squat bar 135lb 2 x 6 185lb 2 x 6 225lb 2 x 5 275lb 2 x 4 315lb x 3 335lb 2 x 4 medium-wide stance 135lb x 6 185lb 2 x 6 Deadlift– rack (conventional; below the knee) 225lb x 3 315lb x 3 405 3 x 2 (beltless) 440 4 Read More »
Box Squat with bands 20 Kg*12 20 kg*5+50 kg bands 40 kg*5 +70 kg bands 60 kg*3+70 kg bands 78 kg*3+70 kg bands*6 sets deadlift 50 kg*3 80 kg*3 100 kg*1*6 sets reverse hyperextension 15*4 sets ABS training this training was excruciating for me … because last night I broke my toe and it is Read More »
High-speed bench press 20 kg*10 30 kg+30 kg bands *3 40 kg+30 kg bands*3 45 kg+30 kg bands*3*9 sets triceps extension 12 reps*7 sets swings 10 kg*15*6 sets lifting dumbbells in the slope 20kg*10*3sets lifting barbell in the slope 60 kg*8*3 sets biceps curl 30 Kg*15*5 sets
warm up Squat bar 135 2 x 8 185 2 x 8 225 2 x 6 275 2 x 4 medium stance 135 4 x 6 135 x 12 close stance Split squats 3 x 8 wide stance DB squats (80lb db) 3 x 12 donkey kicks 3 x 24 ABs floor: V ups 2 Read More »
