Training 24th and 25th March 2018

Growth Stimulus Training

Micro Cycle 2, Macro Cycle 3, Day 4, Extra Arm Workout

EZ Bar Curl & EZ Bar Skull Crusher superset

22.5kg x 4 x 4

25kg x 4 x 4

25kg x 4 x 4

25kg x 4 x 4

25kg x 4 x 4

25kg x 4 x 4

Straight Bar Tricep Pushdown & Cable Curl

27kg x 6 x 6 

32kg x 6 x 6 

32kg x 6 x 6 

32kg x 6 x 6 

32kg x 6 x 6 

32kg x 6 x 6 

Standing Dumbbell Curl & Standing Overhead Extension

10kg x 8 x 8

10kg x 8 / 15kg x 8

10kg x 8 / 17.5kg x 8

10kg x 8 / 17.5kg x 8

10kg x 8 / 17.5kg x 8

10kg x 8 / 17.5kg x 8

Micro Cycle 2, Macro Cycle 3, Day 5, Squat

Barbbell Back Squat

20kg x 20

60kg x 10

102.5kg x 7 (AMRAP)

102.5kg x 3

102.5kg x 3

Barbbell Front Squat

60kg x 6

60kg x 6

60kg x 6

60kg x 6

60kg x 6

Leg Press

140kg x 6

160kg x 6

180kg x 6

200kg x 6

200kg x 6

Leg Extensions

36kg x 6

41kg x 6

45kg x 6

45kg x 6

45kg x 6

Seated Calf Raises

35kg x 6

40kg x 6

50kg x 6

50kg x 6

50kg x 6

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s