Bi's & Tri 's - 29/7/2011

Close Grip Bench 'Smith Machine' - 5 Tier Drop Set 
(90sec rest breaks between sets)

Set 1 - (10kg) x 50

Set 2 - (20kg) x 25 (10kg) x 20

Set 3 - (30kg) x 12 (20kg) x 8 (10kg) x 10

Set 4 - (40kg) x 5  (30kg) x 5 (20kg) x 5 (10kg) x 10

Set 5 - (10kg) x 25 

Bi & Tri super-set.

T/G Alt Bicep Curl - 5 Tier Drop Set 
(90sec rest breaks between sets)

Set 1 - (15kg) x 30

Set 2 - (25kg) x 15 (15kg) x 15

Set 3 - (35kg) x 10 (25kg) x 8 (15kg) x 10

Set 4 - (45kg) x 6  (35kg) x 5 (25kg) x 5 (15kg) x 6

Set 5 - (15kg) x 15

NOTE:

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Repeat process for set 4 
• Set 5 - use warm up weight until failure!  

B/B Curl - (3/1/1)                    Dips - (3/1/1)         

1 x 6  (35kg)             90sec       1 x 30  

1 x 8  (30kg)             90sec       1 x 25

1 x 10 (25kg)             90sec       1 x 20

2min

H/S Bicep Curl - (3/1/2)
1 x 12 (30kg)

2min

FST-7 Tricep-Pushdown
7 x 15 (22.5kg x 2, 17.5kg x 2, 12.5kg x 3) - 30sec

Shoulders & Calves - 28/7/2011

Total Workout Duration: 1 hour

H/S 45 Degree H/Squat Calf Raises - 5 Tier Drop Set 
(90sec rest breaks between sets)

Warm-up Set 1 x 8 (80kg)
Set 1 - (120kg) x 25

Set 2 - (160kg) x 20 (120kg) x 12

Set 3 - (200kg) x 12 (160kg) x 8 (120kg) x 8

Set 4 - (240kg) x 8  (200kg) x 6 (160kg) x 6 (120kg) x 6

Set 5 - (80kg)  x 20

NOTE:

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Repeat process for set 4 
• Set 5 - use warm up weight until failure!  

Db Shoulder Press - (3/1/1)           Seated Calf Raise          

1 x 10 (32.5kg)             90sec     1 x 15 (60kg) 

1 x 8  (32.5kg)             90sec     1 x 15 (50kg)

1 x 6  (32.5kg)             90sec     1 x 15 (40kg) 

H/S Shoulder Press - (3/1/1)
1 x 10 (40kg)               90sec     1 x 20 (30kg)
1 x 9  (40kg)               90sec     1 x 15 (30kg)

2min

Machine Side Raise (2/2/1)
2 x 12 (45kg)

T/G Leg Press Calf Raise (2/2/1)      Cable Rear Delt
1 x 20 (190kg)              1min      1 x 10 (15kg)
1 x 15 (190kg)              1min      1 x 10 (15kg)

 

Explosive Power Jumps      

5 x 15 (25kg) - 30sec

 

2min

FST-7 Db Side Raises
7 x 15 (5kg x 4, 2.5kg x 3) - 30sec

2min

Standing Calf Raise (2/2/1)
1 x 15 (220kg) + 30sec static stretch hold.

Legs - 26/7/2011

Total Workout Duration: 49min

Leg Ext - 5 Tier Drop Set (2min between sets)

Set 1 - (20kg) x 40

Set 2 - (35kg) x 30 (20kg) x 20

Set 3 - (50kg) x 20 (35kg) x 10 (20kg) x 15

Set 4 - (65kg) x 15 (50kg) x 10 (35kg) x 8 (20kg) x 15

Set 5 - (80kg) x 10 (65kg) x 5  (50kg) x 5 (35kg) x 5 (20kg) x 10

NOTE: 

Split your 10RM into 5 so you can pyramid down evenly per set.

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Do this for set 4 and 5 so 5th set is a 5 teir drop set. 

Smith Machine Squats - (Ass to grass)                    

1 x 10 (10kg)            2min      

1 x 10 (20kg)            2min      

1 x 10 (30kg)            2min

(40kg) x 5 (30kg) x 5 (20kg) x 5 - Triple Drop Set  

NOTE:

Add 10kg each side unitl you can only complete 5 reps and then trip drop set (-10kg/side)on last set.

2min

H/S 45 Leg Press

5 x 20 (160kg) 2min

2min

FST-7 Leg Ext
7 x 15 (25kg x 2, 20kg x 2, 15kg x 3) - 30sec

WARNING

Not for the faint hearted, guaranteed to test your limits!

Thanks to Jimmy Sadek - Aka 'AFLETE' for this awesome leg workout recommendation. (Slight mods made by me the DRE)

If you are not already following the AFLETE's Page... do so immediately. See more awesome workouts like this.

Bi's & Tri's - 22/7/2011

Warm up –  2 sets @ 40% - 10RM Max

           1 set @ 60% - 10RM Max

T/G Alt Bicep Curl (3/1/1)             Dips (2/1/1)

1 x 10 (45kg)             1min         1 x 30 

1 x 10 (40kg)             1min         1 x 30

1 x 10 (40kg)             1min         1 x 30

1 x 10 (40kg)             1min         1 x 30

1 x 10 (35kg)             1min         1 x 30

1 x 10 (30kg)             1min         1 x 20

1 x 10 (30kg)             1min         1 x 20

1 x 10 (25kg)             1min         1 x 15

1 x 10 (25kg)             1min         1 x 15

1 x 10 (25kg)             1min         1 x 15

2min

B/B Curl
1 x 12 (30kg

NOTE - Right Elbow injury giving almost unbearable pain!

Shoulders & Calves - 21/7/2011

Warm up –  2 sets @ 40% - 10RM Max

           1 set @ 60% - 10RM Max

H/S Shoulder Press (3/1/1)          45 H/Squat Calves (2/1/1)

1 x 10 (50kg)            1min       1 x 8 (80kg)

1 x 8 (50kg)             2/1min     1 x 8 (120kg)

1 x 10 (40kg)            2/1min     1 x 8 (160kg)

1 x 10 (40kg)            2/1min     1 x 8 (200kg)

1 x 10 (40kg)            2/1min     1 x 8 (240kg)

Machine Side Raise                    

1 x 10 (45kg)            1min       1 x 8 (280kg)

1 x 10 (45kg)            1min       1 x 8 (280kg)

1 x 10 (45kg)            1min       1 x 15(200kg)

2min

T/G L/Press Calf (1min)

1 x 15 (190kg)
2 x 12 (190kg)

2min

Db Rear Delt Raises (2/2/1) - (1min)
3 x 15 (5kg)

1min

H/S Seated Calf
1 x 12 (60kg)

1min

FST-7 Db Side Raises
7 x 15 (5kg) - 30sec

1min

Explosive Power Jumps
5 x 15 (N/WT) - 30sec

Chest & Back - 20/7/2011

AM Session

5min Warm up - Upright Stationery Bike

Warm up –  2 sets @ 40% - 10RM Max

           1 set @ 60% - 10RM Max

Bench Press (3/1/1)                 T/G Latpulldown (3/2/1)

1 x 8 (100kg)            2min       1 x 10 (75kg)

1 x 10 (90kg)            2min       1 x 10 (70kg)

1 x 9 (90kg)             2min       1 x 10 (70kg)

Incline Db Flye                     T/G Low Row (2/2/1)

1 x 6 (37.5kg)           2min       1 x 8 (80kg)

                                    H/S High Row

1 x 8 (35kg)             2min       1 x 10 (40kg)

1 x 8 (35kg)             2min       1 x 10 (40kg)

2min

Decline Bench Press (3/1/1)

1 x 8 (80kg)

2min

FST-7 H/S Pullover

7 x 15 (45kg)

PM Session

5min Warm up - Upright Stationery Bike

Warm up –     2 sets @ 40% - 10RM Max

              1 set @ 60% - 10RM Max

              1 set @ 80% - 10 RM Max

Bench Press (3/1/1)                 T/Bar Row (2/1/1)

1 x 6 (110kg)            3min       1 x 8 (100kg)

1 x 5 (105kg)            3min       1 x 7 (100kg)

1 x 5 (105kg)            3min       1 x 8 (90kg)

1 x 5 (100kg)            3min       1 x 7 (90kg)

1 x 4 (100kg)            3min       1 x 10 (80kg)

2min

FST-7 T/G Chest Press

4 x 15 (35kg)

3 x 10 (35kg)