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  1. #106
    Join Date
    Oct 2016
    Posts
    120
    3x5 deadlifts

    4x6 front squats
    3x5 assisted chin ups
    3x10 bent over row
    3x10 lat pulldown
    3x10 seated cable rows
    3x10 single arm db row

    ?

    Circuit:

    5 rounds
    20 squat jumps
    15 ball slams
    10 renegade rows
    5 burpees


    ?

    5x5 bench press

    3x10 db press
    3x10 inclined db flye
    3x10 triceps rope push down
    3x10 overhead triceps db extension

  2. #107
    Join Date
    Oct 2016
    Posts
    120
    Tabata

    20 seconds working, 10 seconds rest

    8 stations:
    Muay Thai kicks
    Elbow planks
    Plated push press
    Band rows
    Ball slams
    Medicine ball jacks

  3. #108
    Join Date
    Oct 2016
    Posts
    120
    Tabata

    20 seconds working, 10 seconds rest

    8 stations:
    Muay Thai kicks
    Elbow planks
    Plated push press
    Band rows
    Ball slams
    Medicine ball jacks

  4. #109
    Join Date
    Oct 2016
    Posts
    120
    BENCH PRESS 3X5 85% 1RM

    ACCESSORIES:

    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN

    --

    CIRCUIT DAY


    --

    BACK SQUATS AT 3X5 85%1RM


    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL

    5 SETS OF 10

    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES

    --

    OVERHEAD PRESS 3X5 90%1RM

    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS

    5 SETS OF 10

    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS

    --

    DEADLIFT 3X5 90%1RM

    ACCESSORIES:

    FRONT SQUATS 4 SETS OF 6, 80% 1RM

    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

    --

    CARDIO

  5. #110
    Join Date
    Oct 2016
    Posts
    120
    BENCH PRESS 3X5 85% 1RM

    ACCESSORIES:

    OVERHEADPRESS
    4 SETS OF 6 75% 1RM (as my presses are relatively weaker)

    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN

    --

    CIRCUIT DAY


    --

    BACK SQUATS AT 3X5 85%1RM


    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL

    5 SETS OF 10

    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES

    --

    OVERHEAD PRESS 3X5 90%1RM

    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS

    5 SETS OF 10

    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS

    --

    DEADLIFT 3X5 90%1RM

    ACCESSORIES:

    FRONT SQUATS 4 SETS OF 6, 80% 1RM

    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

    --

    CARDIO

  6. #111
    Join Date
    Oct 2016
    Posts
    120
    Basically did the same sets as last week, but increased the number of sets this time:

    BENCH PRESS 5X5 85% 1RM

    ACCESSORIES:

    OVERHEADPRESS
    4 SETS OF 6 75% 1RM

    5 SETS OF 10
    INCLINED DB PRESS
    INCLINED DB FLYE
    CABLE CROSSOVER
    SIDE LATERAL RAISE
    TRICEPS PUSHDOWN

    --

    CIRCUIT DAY

    Did core workouts

    --

    BACK SQUATS AT 5X5 85%1RM


    ACCESSORIES:
    4 SETS OF 6 90% 1RM
    ROMANIAN DL

    5 SETS OF 10
    GOBLET SQUATS
    LEG PRESS
    LYING LEG CURL
    LEG EXTENSION
    CALF RAISES

    --

    OVERHEAD PRESS 5X5 90%1RM

    ACCESSORIES:
    4 SETS OF 6, 80%1RM
    NARROW GRIP BENCH PRESS
    INCLINE BENCH PRESS

    5 SETS OF 10
    BEHIND THE NECK OHP
    INCLINE DB FLY
    TRICEPS PUSHDOWN
    OVERHEAD TRICEPS EXTENSION
    FACE PULLS

    --
    DEADLIFT 5X5 90%1RM

    ACCESSORIES:
    FRONT SQUATS 4 SETS OF 6, 80% 1RM

    5 SETS OF 10
    BENT OVER ROW
    LAT PULLDOWN
    CABLE ROW
    ONE ARM DB BENT OVER ROW
    FACE PULLS

  7. #112
    Join Date
    Jul 2007
    Location
    London, UK
    Posts
    1,201
    What are your current goals?

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