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  1. #31
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    Pics
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  2. #32
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  3. #33
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    FRIDAY 11 APRIL 2014
    CHEST:
    BB INCLINE BENCH: 20/30/40/50/60kg x 4, 70kg x 3, 80kg x 2, 82.5kg x 1.
    FLAT BB BENCH: 20/40/60/80kg x 4, 90kg x 2, 95kg x 1. DROP SET: 80kg x 5, 70kg x 8, 60kg x 10, 50kg x 15, 40kg x 20, 30kg x 30.
    DECLINE BB BENCH: 60kg x 4, 80kg x 3, 90kg x 1, 95kg x 1.
    FLAT EZ BB BENCH weights on bands: BB +20kg x 4 x 10.
    DB FLYS 4 sets
    DONE. Shoulder was still an issue but hopefully improving.
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  4. #34
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  5. #35
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    image.jpgimage.jpgimage.jpgimage.jpgSunday 13 april: Deadlift

  6. #36
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    MONDAY 14 APRIL 2014:
    SHOULDERS:
    Seated Rack Press: From Chest BB: 20/30/40/50/55/60kg x 4,
    MID ROM: 20/40/50/60/70kg x 3,
    TOP of Head: 20/30/40/50/60kg x 4,
    HS Seated Shoulder Press: 12 x 5.
    REAR DELTS: 8 Sets,
    SIDE DELTS: 8 Sets.
    GLUTE KICK BACKS: 5 Sets.
    DONE.
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  7. #37
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  8. #38
    RX MEMBER misscocoj's Avatar
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    Get it girl!


    Sent from my iPhone using Tapatalk

  9. #39
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    TUESDAY 15 APRIL 2014:
    BACK: HS (Hammer Strength) ISO LAT PULLDOWN: 20/40/60/80/100kg x 8, 120kg x 6, 140kg x 4, 80kg x 15 x 3
    HS HIGH ROW: 20/40/60kg x 8, 80kg x 6, 100/120/140kg x 4, 100kg x 4 x 3
    HS LOW ROW: 20/40kg x 8, 60kg x 6 x 3.
    ONE ARM DB ROW: 20/30kg x 8, 40kg x 6 x 3.
    FLAT BB BENCH PRESS 20/30/40/50kg x 5, 60kg x 10 x 5.
    image.jpgimage.jpgimage.jpgimage.jpgimage.jpgDONE.

  10. #40
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  11. #41
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    WEDNESDAY 16 APRIL 2014: ARMS:
    EZ BB CLOSE GRIP FLAT BENCH: 20/40/60/80kg x 3, 90kg x 2, 100/105kg x 1, 100 x 1, 90 x 2, 80 x 4, 70 x 6, 60 x 8, 50 x 12, 40 x 15.
    EZ BAR SKULL CRUSHERS/CHEST PRESS: 6 Sets.
    ROPE CABLE EXTENSIONS: 6Sets.
    BICEPS: EZ Bar Cable Curls: 6 Sets,
    HS BICEP Machine Curls: 6 Sets,
    HIGH One Arm Cable Curls: 6 Sets.
    TRAPS: BB SHRUGS Standing: 20/60/100/120/140kg x 8, DROP SET: 140/120/100/80/60kg x 6.
    HIP THRUSTERS: 90kg x 8 x 5.
    image.jpgimage.jpgimage.jpgimage.jpgDONE.
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  12. #42
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  13. #43
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    THURSDAY 17 APRIL:
    LEGS:
    BB BAND SQUATS: +10/20/30kg x 4, +40kg x 2 x 2.
    3 Second A2TG PAUSE BB SQUATS: 40/60kg x 4, 80kg x 3, 90kg x 2, 100kg x 1.
    HS LEG PRESS: 80/120/160/200/220/240/260/280/300kg x 3, 120kg x 12 x 2.
    SAFETY BB BAR GOODMORNINGS: 20/30/40kg x 6, 50kg x 5 x 5.

    DONE.

    image.jpgimage.jpgimage.jpgimage.jpgimage.jpg

  14. #44
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    SATURDAY 19 APRIL 2013:
    CHEST: DECLINE BB BENCH: 20/40/60/80kg x 4, 90kg x 2, 100/105kg x 1, 60kg x 10
    EZ BB Close Grip FLAT BENCH: 40/60kg x 6, 80kg x 4, 90kg x 2, 100kg x 1 x 2, 105kg x 1.
    BB FLAT BENCH Weights on Bands: +20/32/40kg x 4, 60kg x 3 x 2.
    FLAT BB BENCH: 60/70/80kg x 3, 90/95kg x 1.
    DB FLYS: 6/10/16/20/22kg x 6, 12kg x 10
    DONE.
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  15. #45
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    MONDAY 21 APRIL 2014:
    SHOULDERS
    HS SMITH MACHINE Seated Shoulder Press: 10/20/30kg x 6, 40/45kg x 4, 50kg x 3 x 2, Drop Set: 40kg x 5, 30kg x 7, 20kg x 10.
    DB Seated Press: 20kg x 8 x 5, Arnold Presses: x 5 Sets
    REAR DELT: Reverse Pec Dec x 5 Sets, Cable rope pulls x 5 Sets, HS Seated Row (elbows up) x 5 sets
    SIDE DELT: DB raises 4/5/6/7/8kg x 8
    GLUTES: Kick Backs x 5 sets.
    DONEimage.jpg

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