Upper A
Bench 245
Db row 65
Incline press 185
Lat pull down 140
Face pull 80
Curls 80
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Thread: F5 upper/lower split
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02-24-2020, 11:16 AM #61
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02-25-2020, 01:12 PM #62
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02-27-2020, 11:05 AM #63
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02-28-2020, 12:49 PM #64
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03-02-2020, 12:24 PM #65
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03-03-2020, 11:07 AM #68
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03-05-2020, 11:27 AM #69
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03-06-2020, 11:04 AM #70
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03-10-2020, 11:48 AM #72
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03-12-2020, 11:58 AM #73
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03-13-2020, 12:16 PM #74
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03-16-2020, 10:49 AM #75
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03-17-2020, 11:00 AM #76
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03-17-2020, 11:05 AM #77
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03-17-2020, 01:25 PM #78
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03-17-2020, 01:28 PM #79
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03-18-2020, 07:51 PM #83
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03-18-2020, 11:05 PM #84
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03-19-2020, 10:57 AM #85
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03-19-2020, 10:59 AM #86
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03-20-2020, 11:18 AM #87
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03-21-2020, 12:21 PM #88
Well, the gym finally closed down. As of now I am working with a somewhat decent setup which consists of a weak rack (300 lb limit), adjustable bench, barbells, curl bars, pulldown, rope, and pec deck. My complete Rogue gym should be here by next week. I still don't have DB's so I did reverse flys today with barbell plates lol. I also had to jump pendalys to 155 and skip over 150 because I don't own 2.5 plates. My pulldown also can't really handle too much weight either.
Pull
Pendlay row 155
Yates row 115
Lat pulldown 70
Reverse fly 20
Face pull 90
Curls 95
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03-21-2020, 02:51 PM #89
Updated split for home gym. 5 day intermediate/advanced F5 program.
Lower A
Squats 3x5-6
RDL 3x8-10
Leg extension 3x10-12
Leg Curls 3x10-12
Ab work 3x15-18
Calf raises 3x12-15
Upper A
Incline Bench 3x5-6
Chest fly 3x8-10
Lat Pulldowns 3x8-10
Bent Over Rows 3x8-10
Curls 3x8-10
Face Pulls 3x10-12
Legs
Squats 3x5-6
RDL 3x8-10
Leg extension 3x10-12
Leg Curls 3x10-12
Ab work 3x15-18
Calf raises 3x12-15
Push (Chest/Shoulders/Tricep)
Bench Press 3x5-6
Incline Press 3x5-6
Chest fly 3x8-10
Overhead Extensions 3x8-10
Lateral Raises 3x10-12
Pull (Back/Bicep)
Pendlay Rows 3x5-6
Yates Rows 3x5-6
Lat Pulldowns 3x8-10
Reverse Flies 10-12
Overhead face pulls 10-12
Curls 3x8-10
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03-23-2020, 12:17 PM #90
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