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JayRoc
Level

Join date: Nov 2006
Posts: 587

Saturday.



A. Band pull-apart: 5 x 10.

B1. Dip: bw x 8, 10kg x 8, 15kg x 8, 20kg x 8.
B2. CSR: 17.5kg x 15, 20kg x 3 x 15.
B3. Lateral raise: 12.5kg x 4 x 10.

C1. Flye: 20kg x 4 x 8.
C2. DB Shrug: 45kg x 4 x 8.
C3. DB Curl: 17.5kg x 4 x 8.

D. BB Curl: bar x 3 x 20.

E. Calfage.

F. Grip work (plate hold x 1min with 15kgs)

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Tuesday.



A. Squat: up to 100kg x 5.

B. Walking lunge.

C. Ring work

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Thursday.



A. Bench Press: 60, 85kg x 5. 102.5kg x 8.

B. CS DB Row: 22kg x 4 x 10.

C1. Dips x 3 x 10
C2. Lateral raise: 14kg x 3 x 8
C3. DB Curl: 18kg x 3 x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Tuesday.



A. Bulgarians: BW x 6, 16kg DB's x 2 x 6.

B. Walking Lunge: bar x 6, 40kg x 2 x 6.

C. BB Bridge: 60kg x 8, 80kg x 8, 100kg x 8

D. Back lever work.

E. Standing Pallof Press: 3 x 8

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Wednesday.



A1. Bench Press: 60kg x 5, 80kg x 3, 97.5kg x 3, 107.5kg x 5.
A2. DB Row: 40kg x 3 x 8.

B1. DB Bench Press: 40kg x 2 x 8.
B2. Reverse flye: 16kg x 3 x 12.

C1. BB shrug: 140kg x 3 x 10.
C2. EZ bar curl: 30kg x 4 x 8.
C3. Lateral raise: 16kg x 3 x 8.
C4. Dips: 10kg x 3 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Friday.



A. Deadlift: 60, 100, 140, 160kg x 3.

B. RDL: 120kg x 3 x 4.

C. BB Russian twist: 20kg x 3 x 5

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Friday.


A. Bench Press: 60kg x 5, 80kg x 5, 100kg x 3, 100kg x 3, 90kg x 8.

B. Pulldown: 4 x 8.

C1. BB Curl: 40kg x 2 x 8.
C2. DB shrug: 40kg x 2 x 12.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Saturday.


A. Hipthruster: 70kg x 8, 100kg x 8.

B. Deadlift: 70kg x 3, 110kg x 3, 150kg x 1, 170kg x 1, 180kg x 2.

C1. Reverse hyper: 25kg x 3 x 10.
C2. Ring folds: 3 x 6.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Monday.


A. KB Swing: 28kg x 5 x 10.

B. Face Pulls: 5 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Tuesday.



A. Face pulls: 5 x 10.

B. Bench Press: 60kg x 5, 80kg x 5, 100kg x 3, 110kg x 1, 120kg x 1, 100kg x 5.

C. Chest supported DB row: 22kg x 5 x 10.

D. Pull-ups: 2 x 5.

E. Rolling DB extension: 16kg x 2 x 10.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Friday.



A. Pull-aparts: 5 x 10.

B. Depth Jump to box: 2 x 5.

C. Bulgarians: 15kg db's x 3 x 6.

D. KB Swing: 32kg x 5 x 10.

E1. Reverse hyper: 25kg x 3 x 10.
E2. Leg Raise: 3 x 8.

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Saturday.



A. DB Bench Press: 27.5kg x 3 x 10, 45kg x 4.

B1. Lateral Raise: 15kg x 3 x 10.
B2. Hammer Curl: 15, 17.5, 20kg x 8.
B3. KB Shrug: 32kg x 3 x 15.

C1. Flye: 20kg x 3 x 8.
C2. Banded pushdown: 3 x 15.
C3. Banded Curls: 3 x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 587

Wednesday.



A. Pull-aparts: 5 x 10.

B. Bulgarians: 20kg x 5, 5, 8.

C. RDLs: 140kg x 3 x 5.

D. Reverse-hypers: 27.5kg x 3 x 10.

E. Standing band abz: 3 x 12.

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