fixdeluxe1
10-13-2011, 10:58 PM
Basic info:
Height = 182cm
Weight= 91.0kg
BF = 13%
Bench 1RM = 70kg
Squat 1RM = 80kg
Deadlift 1RM = 110kg
Here it is,feel free to critique......
Thursday 29 Sep 2011 - Arms
Preacher Machine bi-cep curls 15kg - 3 sets of 12,10,10
Tricep cable push-downs - 3 sets of 12,12,10
Bi-cep concentration curls 7kg - 3 sets of 15,12,12
EZ Bar Skull Crushers 15kg - 3 sets of 12
Forearm Wrist curls 10kg - 3 sets of 30 reps
Friday 30 Sep 2011 - Shoulders and Back
Standing calf raise machine shrug 30kg - 3 Sets of 15 reps
Side lateral dumbell raises 7kg - 3 sets of 10 reps
Overhead dumbell press 2x 15kg - 3 sets of 12,10,9 reps
Wide grip Lat pulldowns - 4 sets of 12,10,10,9 reps.
Saturday 1 October 2011 – Chest and Core
Decline weighted sit-up 10kg 3 sets of 15,20,20
Flat olympic bar bench press 40kg 2 sets 12,10 then 60kg for 6 reps
Incline Dumbell chest flies 15kg 10 reps,5kg 15 reps,7kg 12 reps.
Sunday 2 October 2011 – Arms(Supersets)
Preacher curl(machine) 3 sets of 12 @ 15kg
Tricep dips 3 sets of 12,12,10
EZ bar curls 3 sets of 8,10,10 @ 27kg
Seated Dumbell Tricep press 3 sets of 8,10,8 @ 17.5kg
Forearm Wrist curls @ 10kg 3 sets of 30,25,30
Monday 3 October 2011 – Legs
Olympic Bar Squats 60kg 3 sets of 12,10,10
Seated Calf Raise 40kg 3 sets of 12
Leg Press 100kg 3 sets of 12
Standing Calf Raise 40kg 3 sets of 12
Wednesday 5 October 2011 – Back and Shoulders
Calf Raise Machine shoulder shrugs @ 40kg for 3 sets of 12
Frontal Dumbell Raises @ 7kg 3 sets of 12
Seated dumbell overhead press @ 15 kg 3 sets of 12,10,10
Upright Dumbell Row @25kg 3 sets of 12,15,12
Seated Low Cable row @ 45kg 3 sets of 12,10,10
Height = 182cm
Weight= 91.0kg
BF = 13%
Bench 1RM = 70kg
Squat 1RM = 80kg
Deadlift 1RM = 110kg
Here it is,feel free to critique......
Thursday 29 Sep 2011 - Arms
Preacher Machine bi-cep curls 15kg - 3 sets of 12,10,10
Tricep cable push-downs - 3 sets of 12,12,10
Bi-cep concentration curls 7kg - 3 sets of 15,12,12
EZ Bar Skull Crushers 15kg - 3 sets of 12
Forearm Wrist curls 10kg - 3 sets of 30 reps
Friday 30 Sep 2011 - Shoulders and Back
Standing calf raise machine shrug 30kg - 3 Sets of 15 reps
Side lateral dumbell raises 7kg - 3 sets of 10 reps
Overhead dumbell press 2x 15kg - 3 sets of 12,10,9 reps
Wide grip Lat pulldowns - 4 sets of 12,10,10,9 reps.
Saturday 1 October 2011 – Chest and Core
Decline weighted sit-up 10kg 3 sets of 15,20,20
Flat olympic bar bench press 40kg 2 sets 12,10 then 60kg for 6 reps
Incline Dumbell chest flies 15kg 10 reps,5kg 15 reps,7kg 12 reps.
Sunday 2 October 2011 – Arms(Supersets)
Preacher curl(machine) 3 sets of 12 @ 15kg
Tricep dips 3 sets of 12,12,10
EZ bar curls 3 sets of 8,10,10 @ 27kg
Seated Dumbell Tricep press 3 sets of 8,10,8 @ 17.5kg
Forearm Wrist curls @ 10kg 3 sets of 30,25,30
Monday 3 October 2011 – Legs
Olympic Bar Squats 60kg 3 sets of 12,10,10
Seated Calf Raise 40kg 3 sets of 12
Leg Press 100kg 3 sets of 12
Standing Calf Raise 40kg 3 sets of 12
Wednesday 5 October 2011 – Back and Shoulders
Calf Raise Machine shoulder shrugs @ 40kg for 3 sets of 12
Frontal Dumbell Raises @ 7kg 3 sets of 12
Seated dumbell overhead press @ 15 kg 3 sets of 12,10,10
Upright Dumbell Row @25kg 3 sets of 12,15,12
Seated Low Cable row @ 45kg 3 sets of 12,10,10