Here's another week of training!
Training has been going really well! By far the best, especially during a contest prep.
I am getting leaner, losing weight, and still progressing week to week!
It amazes me each time I'm in the gym and am able to lift more than I did the week before!
SUNDAY/SQUATS:
SSB Squats
-Top set 3-4 reps
-Back down AMRAP
Walking Lunges
-Top set 8 each leg
-Back down 15 each leg
Leg Press
-Muscle round (6 sets of 4 with 10 or less seconds of rest)
Leg Curl
-Muscle round
Weight Back Ext
-2 sets of 8-10
Lat Work (I did single lat pull downs)
-3 sets of 8-15
super set with
Abs (I did pike ups on the rowing machine. I'm not sure if that's what they are really called. LOL)
-3 sets of 10-20
GIANT SET:
Hip Adductor
-1 set of 18-20
Hip Abductor
-1 set of 18-20
Leg Press Calf Raises
-1 set of AMRAP
MONDAY/BACK:
Lat Exercise of choice (I always love a wide lat pulldown!)
-3 sets of 8-12
BB Rows
-Top set 8-10
-Back down 16-20
Chin Ups
-2 sets of AMRAP
DB Incline Rows (I used kettle bells)
-2 sets of 10-12
Cable Rear Delts
-3 sets of 15-20
DB Shrugs
-2 sets of 12-16
Bicep Curl Exercise of choice (I've been obsessed with DB curls.)
-2 sets of 20-25
TUESDAY/BENCH:
Bench Press
-Top set 3-4
-Back down AMRAP
Seated DB OHP
-Top set 8-10
-Back down AMRAP
Weighted Dips
-2 sets of 8-10
-1 body weight set AMRAP
Cable Side Raises (I did leaning DB side raises because the cables were taken.)
-3 sets 12-15 each side
-After last set go to dumbbells and go to failure (double arms)
Face Pulls
-3 sets of 20
Curls (BB cable curls)
-2 sets or 15-20
THURSDAY/DEADLIFTS:
Sumo DL
-Top set 4-6
-Back down 8-10
2" Deficit SLDL
-Top set 6-8
-Back down 14-16
Front Squats
-Top set 8-10
-Back down 14-16
GHR (if you don't have a GHR then you can do leg curls)
-2 sets of AMRAP
Seated Cable Rows
-Top set 8
-Back down 12
super set with
Abs (decline leg lifts)
-3 sets of 10-20
GIANT SET:
Adductor + Abductor + Calf raises
-1 set of 18-20 for each exercise
SATURDAY/BENCH:
Floor Press
-Top set 4-6
-Back down AMRAP
Viking Press or Neutral DB OHP
-Top set 6-8
-Back down AMRAP
DB BP
-Top set 6-8
-Back down 12-14
DB Side Raises
-Top set 12-15
-Back down 25-30 *can do one drop set if needed to hit these reps
DB Skullcrushers
-Top set 8-10
-Back down 12-15
Curls (seated db hammer curls)
-2 sets of 10-15
super set with
Cable Flys
-2 sets of 12-16
Seated DB Cleans
-2 sets of 15-20
super set with
Bottoms Up KB Alt OHP
-2 sets of AMRAP
*If you can do more reps then you know you went too light. Make a note of it, and go heavier the next week.