pumping

pushday

• benchpress:
  • 5 sets of 5
  • (max 45kg)
  • Max 48kg
• Dumbbell shoulderpress
  • 3 sets of 8
  • Max 7kg
• Trizepdips
  • Two benches, dip down, with weight on lap
  • 3 sets of 12
• regular dips
  • Three sets of 6
• Lateral + front raises
  • 3 sets of 10
  • Failed 5kg

legday

• weighted squats
  • 4 sets of 6 (max 57 kg)
• Deadlifts
  • 4 sets of 6 (max 50kg)
• Calfraises
  • 3 set of 8-12
  • On smith machine, with guided thingy
• Hip thrusts
  • 3 sets of 8-13
  • On smith, shoulders supported on bench
  • Max 28kg
• leg extension
  • 3 sets of 6
  • Max 35
• Leg curl
  • 3 sets of 6
  • Max 45

Poules day

• Bent over barbell row
  • 4 sets of 6-8
  • Keep back straight
  • Max 45kg
• Lat pull down
  • 4 sets of 6-8
  • Max 70kg
• Dumbbell shrugs
  • 3 sets of 10
  • Max 22.5 kg
• Barbell curls
  • 3 sets of 8-10
  • Max 20 kg
• Wrist curls
  • 3 sets of 8-10
  • Max 10kg
• Face pulls
  • 3 sets of 8-10
  • Max 22.5 kg