Flat bench press - barbell, 5 x 5 x 97.5Kg
Incline dumbbell press, 5 x 5 x 37.5Kg
Incline dumbbell fly's, 3 x 12 x 25Kg
Incline dumbbell press, (pronated grip) 3 x 10 x 20Kg
Cable face pulls, 3 x 20 x 38Kg
Ezy bar preacher curls, 3 x 12 x 28Kg
Seated dumbbell curls, 3 x 10 x 12.5Kg
Standing ezy bar curls, 3 x 10 x 38Kg
Standing calve raises, 3 x 20 x 75Kg. Follow immediately by 10 unweighted calve raise to full extension onto your toes like a ballerina.
Seated calve raises, 3 x 20 x 70Kg. Follow immediately by 10 unweighted calve raise to full extension onto your toes like a ballerina.
Please refer to previous posts if you want to follow this routine yourself. Each workout will progress in weight and intensity as the program proceeds. The workout schedule will aim to change intensity and volumes as it goes, this keeps your body guessing and hopefully maintains maximal gains. You will most likely need to adjust weights to suit your particular strength, so it would be best to keep a personal note of all your own workouts if you want the best results.
Please leave a comment if you have any questions on the exercises and how to perform them.
If you find these routines helpful please up vote and resteem,
Thanks in advance https://steemit.com/@tlc76
