Training 27th and 29th March 2018

Growth Stimulus Training

Micro Cycle 4, Macro Cycle 2, Lift

Sumo Deadlifts

50kg x 6

75kg x 6

90kg x 2

115kg x 2

115kg x 2

115kg x 2

Romanian Deadlifts

40kg x 15

40kg x 15 

40kg x 15 

 

Hyperextensions

BW x 10

BW x 10

BW x 10

Lying Leg Curls

16kg x 20

20kg x 20

20kg x 15

Smith Machine Standing Calf Raises

40kg x 20

60kg x 20

60kg x 20

 

Micro Cycle 4, Macro Cycle 2, Press

Flat Bench Press

20kg x 20

40kg x 10

60kg x 3

70kg x 3

70kg x 2

70kg x 2

Incline Dumbbell Bench Press

10kg x 15

12.5kg x 15

15kg x 15

 

Cable Fly

14kg x 15

14kg x 15

14kg x 15

 

Dumbbell Shoulder Press

10kg x 10

10kg x 10

10kg x 10

 

V-Bar Attachment Tricep Pushdowns

23kg x 20

23kg x 20

23kg x 20

 

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