A NORTHERN BLOKE HAVING HIS SAY
So today was a leg’s session for the morning. I’m trying to exhaust the muscles during my sessions at the moment so I work through hypertrophy. I’ve a couple of leg niggles so have to be careful still managed this session
Hammer strength leg raises, 12 x 10 (for 6) 8 (for 3) 4 (for 3) @ 20kg per leg
Leg Press, 1 x 8 @ 100,150,200,250,300,350,300,250,200,150,100kg super setted with leg raises @ 10kg per leg x 8
Deadlift 4 x 12 @ 60kg
Calf Raises (hammer strength seated machine) 6 x 15 @ 40kg
C
10 Minutes exercise bike easy warm up
Circuits, 40 seconds on, 20 seconds recovery per exercise.
Set 1, Plank, Press Up’s, Swinging Kettle Bell, Left Plank, Right Plank, Medicine ball slam, Crunches, Alternate Squat Thrusts, Skipping
Set 2, Press Ups, Medicine Ball / Legs @ 90 degrees crunches, Skipping, DB Curls, Tricep Dips, Kettle Bell Swing, Crunches, Plank, Medicine Ball Slam
Set 3, DB Bicep Curl, DB Shoulder Press, Tricep Dips, Skipping, Plank, Crunches, 90/90 Crunches, Press Ups, Kettle Bell Swing
30 Mins Exercise Bike easy cardio
7am Session – Shoulders
Seated Press 8 reps a time minimum rest per set
30kg,27.5,25,22.5,20,17.5,15,12.5,10,7.5,5,2.5
Seated Lateral and Forward Raises 3 x 8 @ 5kg
Standing Lateral Raises 8 reps a time with minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Seated bent over Rear Delts 8 reps minimum rest per set
10kg,7.5,5,2.5.2.5,5,7.5,10,7.5,5,2.5,2.5
Shrugs
3 x 8 @ 50kg, 3 x 8 @ 30kg
Spin Bike 30 mins easy cardio
Afternoon session
Biceps
EZ Bar 4 x 8 @ 20kg+ bar, 30kg + bar, 40kg + bar, 40kg + bar
EZ Bar + Chains 3 x 8
Single Arm Curls DB Drop Set 3 x 8 @ 27.5kg, 22.5kg, 15kg
Half Rep Barbells 3 x 8 @ 10kg, 20kg, 30kg
Chin Up’s 10 reps in 3 sets 4,3,3
STOPJABBAINGON 