So this week, was filled with me doing legs twice for the week. Trying to get these legs to grow. Another positive about doing legs twice a week, is that I can reduce my body fat even quicker. If you follow my logs, you’d see that losing body fat quicker, is my main goal. I want to lean up, and get my body back into a fitter build.
Thus far, training my legs twice, is pretty good. I don’t try to do too much heavy lifting on my second day, but I think just lifting period, is going to benefit me in the long run.
Back
– lat pull downs: 40 kg x 12, 45 kg x 10, 50 kg x 10, 55 kg x 5
– bent over barbell rows: 120 lbs x 14, 12. 145 lbs x 6
– low cable rows: 15 kg x 20, 17.5 kg x 20, 25 kg x 15, 30 kg x 12
Chest
– flat barbell bench press: 90 lbs x 20, 110 lbs x 15, 135 lbs x 10, 145 lbs x 10, 155 lbs x 10, 160 lbs x 4
– decline smith bench press: 20 kg x 20, 40 kg x 10 (wide and close grip)
– incline db bench press: 16 kg x 20, 18 kg x 20, 20 kg x 10, 22 kg x 9
Biceps
– alternate bicep db curls: 10 kg x 20, 12 kg x 12, 14 kg x 10, 16 kg x 10
– hammer curls: 12 kg x 14, 14 kg x 12, 16 kg x 10, 18 kg x 10
– db concentration curls: 8 kg x 10, 9 kg x 10, 10 kg x 10
Triceps
– one arm behind head db triceps extension: 8 kg x 20, 9 kg x 12, 10 kg x 10, 12 kg x 10
– cable triceps push downs: 12.5 kg x 30, 15 kg x 20, 17.5 kg x 15, 20 kg x 10, 25 kg x 10
– side triceps one arm extensions: 5 kg x 20, 7.5 kg x 10, 8
Shoulders
– db overhead pressL 14 kg x 12, 16 kg x 12, 20 kg x 10, 22 kg x 10
– lateral raises: 4 kg x 20, 5 kg x 15, 6 kg x 10
– front raises: 4 kg x 30, 5 kg x 20, 6 kg x 14, 7 kg x 10
– reverse db flies: 4 kg x 20, 5 kg x 15, 6 kg x 12, 7 kg x 10
Legs Day 1
– leg extensions: 25 kg x 20, 30 kg x 15, 35 kg x 10
– squats: 90 kg x 15, 135 lbs x 12, 175 lbs x 5
– barbell deadlifts: 123 lbs x 15, 167 lbs x 6, 10
– leg curls: 30 kg x 10,10, 10
– leg press: 100 kg x 12
– leg press calves raises: 60 kg x 20, 70 kg x 20, 80 kg x 10, 100 kg x 10
Legs Day 2
– leg extensions: 40 kg x 12
– leg curls: 30 kg x 10, 12
– squats: 155 lbs x 5, 7
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