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back is thick city STRONG going @rizzlekdizzleBack
Tight on time - grand final day
Bent over row BB
Lightweight warm ups then
20kg/40/60 Reps 12/12/8 strict form and deep stretch
Pull ups - slow eccentric deep stretch
10/7/8
DB row - with straps
30/35/45kg reps 10/10/9 hard!
Triceps
Rope pull downs warm up then
Lvl 15/25/35 reps 15/12/9
o/head cable single arm
Lvl 7.5/10/10-7.5 resp 10/8/10
Single arm cable ext x-body
Lvl 7.5/10/12.5 reps 10/10/9
Bicep finisher drop set
17.5/15/12.5 24 reps
ha thanks mate! Definitely getting stronger - seems difficult to see any physical size difference at the moment - not helped by my tall frame and long limbs I guess but I must be doing something right!back is thick city STRONG going @rizzlekdizzle
takes time for tall guys but you'll have thicker and harder mass in the end @rizzlekdizzleha thanks mate! Definitely getting stronger - seems difficult to see any physical size difference at the moment - not helped by my tall frame and long limbs I guess but I must be doing something right!
@rizzlekdizzle Solid work here bro!CHEST
Chest press machine
Hi-rep warm up then
Lvl 50/65/80/100 reps 12/12/10/10!
Incline barbell bench
50kg/70/90 new max 10/10/9 new PB
High cable flys
Lvl 10/15/17.5 new max reps 10/10/10
Biceps
E-Z curl bar standing bicep curls
High rep day today
Weight on each side of bar
5kg/10 /12.5 reps 16/16/13
DB curls
10kg/12.5.15 reps 20/17/15
Hammer curl drop sets
17.5/15/12.5. 21 reps
15/12.5/10. 22 reps
i would increase some volume to 15 reps especially db flys need volume @rizzlekdizzleWorkout
Shoulders
Smith machine shoulder press
Warm up with bar then on each side of bar
10kg/20/37.5 (new PB!) reps 12/10/10
DB lat raises
10/12.5/15/17.5 reps 12/10/12 new PB
Reverse DB flys
10/12.5/12.5 reps 10/10/12
Front Db raises
7.5/10/12.5 reps 12/12/12
Legs - knee injury so just trying to keep it easy
Hack squats
20/40/60 reps 10/10/10
Calf raises
60kg 3x10
Hamstring curls - light otherwise knee will swell
3x10 at lvl 25
amazing chest day but you going to move up on the cable flys? some more reps 15+ @rizzlekdizzleCHEST
Chest press machine
Hi-rep warm up then
Lvl 50/65/80/100 reps 12/12/10/10!
Incline barbell bench
50kg/70/90 10/10/10! new PB
High cable flys
Lvl 12.5/15/17.5 reps 12/10/10
Low cable flys
7.5/10/12.5 3x10
Biceps
E-Z curl bar standing bicep curls
Mix of normal and high rep today
Weight on each side of bar
10/15/17.5 reps 3x10
DB curls
10kg/12.5/15 reps 21/16/13
Hammer curl drop sets
20/15/10 24 reps
15/12.5/10. 22 reps