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  • #46

    WEEK 6
    B2
    Preacher curls lying against an incline Bench (11-20-RP) LT 30kgx16 RP TT 34kgx11 RP
    Pinwheeler curls (10-20 SS) LT 13+13kgx12 SS TT 15+15kgx13
    45” Extreme stretching
    Donkey calf raises (10-12 ss-.) LT 32kgx11 SS TT 34kgx10
    Hip Thrust (15-30RP) LT 76kgx17 RP TT 76kgx 25 RP
    Front Squat (6-10 SS + 20 rep WM) LT 72kg x7 WM 58kgx20 TT 72kgx9 WM 58kgx23
    Extreme stretching quads
    Extreme stretching hams
    Leg raises (20-30 RP) LT 4kgx30 RP TT 6kgx24 RP
    No cardio today

    Rest day: 30 mins cardio (3 incl+ 3 kph)

    A3
    DB BP (20-30RP) LT 27+27kgx25 RP TT 29+29kgx21 RP
    DB Flies 15+15kgx 60” Extreme stretching
    BTNP ear level (15-20 RP) LT 30kgx20 RP TT 32kgx17 RP
    50” Extreme stretching
    DB skullcruscher (20-30RP) LT 13+13kgx28 RP TT 15+15kgx20 RP
    Extreme stretching
    Pullups (11-20RP) LT 25kgx13 RP TT 26kgx13 RP -
    Seal row 1 ½ reps (6-9 ss - 9-12 ss) LT 66kgx8 50kgx10 TT 68kgx6 52kgx10
    Extreme stretching


    Rest day: 20 mins power walking

    B3
    Machine curls (11-20-RP) LT 30kgx13 RP TT 30kgx16 RP
    Hammer curls (10-20 SS) LT 12+12kgx13 TT 12+12kgx13
    45” Extreme stretching
    Seated calf raises (10-12 ss-.) LT 30kgx10 TT 35kgx10
    Seated leg curls (20-30RP) LT 50kgx30 TT 60kgx20 RP
    Leg press single leg (6-10 SS + 20 rep WM) LT 60kgx8 40kgx22 TT 70kgx7 50kgx25
    35” Extreme stretching legs

    Rest day: 30 min cardio

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