Every second week i’ll do a arm workout and man do i love those! If your arms are a lacking bodypart i truly believe you’ll benefit from a seperate arm workout. The pump and feeling is so much better then doing it after chest and shoulders or back.. yes frequent arm training works great but an arm workout once in a while will only benefit even more!

Tuesday — 17/09/24 ARMS

Rope pushdowns
52,5kg x 15
52,5kg x 15
52,5kg x 15

Superset

Alternating db curls
22kg x 12
22kg x 11
22kg x 10

Triceps bar overhead extensions
40kg x 15
40kg x 13
40kg x

Superset:

Life fitness preacher curl machine
60kg x 15
60kg x 13
60kg x 12

Life fitness dip machine
130kg x 12
130kg x
130kg x

Superset:

Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12

Single arm cuff extensions
26,25kg x 15
26,25kg x 13

Superset:

Single arm preacher hammer curl
14kg x 13
14kg x 12

Life fitness seated side lateral raise
50kg x 15
50kg x 13
50kg x 12
50kg x 12

Life fitness abdominal crunch
4 sets to failure

FRIDAY — 20/09/24 PULL

Single arm HS front pulldowns
60kg x 13
60kg x 11

HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 10

Close grip seated cable row
80kg x 15
90kg x 13
90kg x 12

Lat pulldowns
103kg x 13
103kg x 11

Cable pullovers
70kg x 15
70kg x 13

Chest supported db rows
40kg x 14
40kg x 13
40kg x 12

Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12

Life fitness preacher curl machine
63,75kg x 14
63,75kg x 13
63,75kg x 12

Leg raises
4 sets to failure

Saturday was rest day and today will be legs with 2 friend of me so it will be a killer legday! Will post the workout later today

SUNDAY — 22/09/24 LEGS

Adductor machine
80kg x 25
80kg x 22

Lying leg curls
35kg x 15
35kg x 12

Leg extensions
135kg x 18
135kg x 15

Pendulum squat
70kg x 13
60kg x 18

Watson 45 leg press
320kg x 15
320kg x 12

Seated leg curl
95kg x 18
95kg x 15

Toe press
135kg x 15 + 5 partials
135kg x 13 + 5 partials
135kg x 12 + 5 partials

Very very good legday! Training with a good training partner makes such a big difference especially on legday! Every set was to true failure and sometimes even a few passed failure with help. That’s why it was pretty low volume. Damn i’ll feel this session tomorrow.

Workout from monday! Finally feeling more energy accross the workout. Normally it dips of 3/4 of the workout. Little bump in calories definitely made a difference!

MONDAY — 23/09/24 PUSH

Incline db press
58kg x 9
50kg x 14

HS iso-lateral bench press
90kg x 10
80kg x 11
80kg x 10

HS pec fly
112,5kg x 13
112,5kg x 12
112,5kg x 12

Cable flys
36,25kg x 15
36,25kg x 13
36,25kg x 12

Standing side lateral raise machine
12,25kg x 14
12,25kg x 12
12,25kg x 11

Bent over rear lateral raise machine
8,75kg x 20
8,75kg x 18
8,75kg x 16

Dual rope pushdowns
72,5kg x 13
72,5kg x 12
72,5kg x 11

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11

Training day diet
3700 kcals
300 P
500 C
55 F

M1
100gr oats
55gr whey
200gr apple
15gr peanut butter

M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter

M3
120gr sushi rice
200gr chicken
75 gr pineapple

M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken

M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup

M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)

Tuesday — 24/09/24 PULL

Mag grip lat pulldown
103kg x 15
103kg x 15
103kg x 15

Barbell rows
130kg x 12
100kg x 15

Single arm HS iso lateral row
70kg x 14
70kg x 13
70kg x 12

Long rope cable pullover
75kg x 15
75kg x 13
75kg x 12

Chest supported db rows
40kg x 15
40kg x 14

Incline db curls
18kg x 15
18kg x 14
18kg x 13

Life fitness preacher curls
63,75kg x 16
63,75kg x 15
63,75kg x 14

Rope hammer curls
50kg x 12 ds 40kg x 10 ds 30kg x 10

Leg raises superset cable crunches
3 sets to failure

I’ll post yesterdays legday later today

Legs are completely smoked right now lol

Thursday — 26/09/24 LEGS

Toe press
170,2kg x 15
170,2kg x 13
170,2kg x 12
170,2kg x 12

Lying leg curls
72,6kg x 14
72,6kg x 13
72,6kg x 12

Leg extensions
96,4kg x 20
96,4kg x 17
96,4kg x 15

Matrix Hacksquat
160kg x 10
160kg x 9
140kg x 12

Matrix 45 degree leg press
250kg x 17
250kg x 16
250kg x 15

Barbell stiff legged deadlift
170kg x 10
170kg x 9
170kg x 8

Adductor machine
103,4kg x 18
103,4kg x 16

Friday — 27/09/24 PUSH

Incline HS press
150kg x 9
120kg x 13

Flat HS press
135kg x 9
110kg x 13
110kg x 11

Life fitness plate loaded dip machine
135kg x 13
135kg x 12
135kg x 11

HS pec fly
112,5kg x 14
112,5kg x 12
112,5kg x 11

Single arm cuff side lateral raise
13,5kg x 16
13,5kg x 15
13,5kg x 13

DB side lateral raises
20kg x 15
20kg x 13
20kg x 12 ds 14kg x 12 ds 10kg x 10

Dual cuff cable pushdowns
81,25kg x 15
81,25kg x 14
81,25kg x 12

Triceps bar overhead extension
42,5kg x 12
42,5kg x 12
42,5kg x 10

Chest is the only muscle group that’s been stubborn in terms of progressing lifts. Very well developed muscle for me but strenght is progressing very slow. Sometimes i keep reps a few weeks the same with a slightly better execution, other times i take 1 rep more on a topset or back off set. Maybe when bodyweight gets a little bit higher chest will progress in strenght more rapidly..

Just an observation - you're doubling down on the side laterals. I'd have you do one per session

Mobster wrote: ↑Sun Sep 29, 2024 3:06 pm Just an observation - you're doubling down on the side laterals. I'd have you do one per session

Hey Mobster glad you noticed haha! It was with a reason

Normally i would do 1 side and 1 rear delt excercise but since i trained Pull with someone else that trains rear delts on pull i thought let’s blast some more side delts. Not something usually do but man insanely pumped after the second side delt exc