Dapadeep1
Senior Member
- Joined
- Jul 22, 2017
- Messages
- 65
- Reaction score
- 28
- Points
- 8
Monday
Upper strenght
Pendlay row 5 3 1 80% 85% 90%
Weighted pull up 2x6-10
Chin ups 2x6-10
Bench press 5 3 1 80% 85% 90%
Weighted dips 2x6-10
Seated dumbbell press 3x6-10
Cambered bar curls 3x6-10
Skull crushers 3x6-10
Lowet strenght
Squats 5 3 1
Hack squats 2x6-10
Leg extensions 2x6-10
Stiff legged dl 3x5-8
Lying leg curls 2x6-10
Standing calf raise 3x4-6
Calf press 3x4-6
Seated calf raise 4x20
Hypertrophy Back n shoulders
Pendlay row 6x3 speed work with 70% of 3-5rm
Chin ups 3x8-12
Seated cable row 3x8-12
Dumbbell row 2x12-15
Close grip pulldowns 2x15-20
Seated dumbbell press 3x8-12
Upright row 2x12-15
Side lateral raises 3x12-20
Legs hypertrophy
Squats 6x3 speed work with 70% of 3-5
Hack squat 3x8-12
Leg press 2x12-15
Leg extensions 3x15-20
Romanian dl 3x8-12
Lying leg curls 2x12-15
Seated leg curls 2x15-20
Donkey calf raises 4x10-15
Seated calf raise 4x15-20
Chest and arms hypertrophy
Bench press 6x3 speed work with 70% of 3-5rm
Guillotine press 3x8-12
Hammer strenght cheat press 3x12-15
Cable fly 2x15-20
Cambered bar preacher curls 3x8-12
Dumbbell concentration curls 2x12-15
Spider curls 2x15-20
Seated tricep extensiom with cambered bar 3x8-12
Cable pressdown with rope 2x12-15
Cable kickbacks 2x15-20
What can i tweak in this program?
Upper strenght
Pendlay row 5 3 1 80% 85% 90%
Weighted pull up 2x6-10
Chin ups 2x6-10
Bench press 5 3 1 80% 85% 90%
Weighted dips 2x6-10
Seated dumbbell press 3x6-10
Cambered bar curls 3x6-10
Skull crushers 3x6-10
Lowet strenght
Squats 5 3 1
Hack squats 2x6-10
Leg extensions 2x6-10
Stiff legged dl 3x5-8
Lying leg curls 2x6-10
Standing calf raise 3x4-6
Calf press 3x4-6
Seated calf raise 4x20
Hypertrophy Back n shoulders
Pendlay row 6x3 speed work with 70% of 3-5rm
Chin ups 3x8-12
Seated cable row 3x8-12
Dumbbell row 2x12-15
Close grip pulldowns 2x15-20
Seated dumbbell press 3x8-12
Upright row 2x12-15
Side lateral raises 3x12-20
Legs hypertrophy
Squats 6x3 speed work with 70% of 3-5
Hack squat 3x8-12
Leg press 2x12-15
Leg extensions 3x15-20
Romanian dl 3x8-12
Lying leg curls 2x12-15
Seated leg curls 2x15-20
Donkey calf raises 4x10-15
Seated calf raise 4x15-20
Chest and arms hypertrophy
Bench press 6x3 speed work with 70% of 3-5rm
Guillotine press 3x8-12
Hammer strenght cheat press 3x12-15
Cable fly 2x15-20
Cambered bar preacher curls 3x8-12
Dumbbell concentration curls 2x12-15
Spider curls 2x15-20
Seated tricep extensiom with cambered bar 3x8-12
Cable pressdown with rope 2x12-15
Cable kickbacks 2x15-20
What can i tweak in this program?