Last 3 Days
Havn’t had a chance to post my bodyblogs for the last three days, so here’s the last three days of training. Forgot to mention on monday that I’m using White Blood again this week, decided to up the dose to 4 pills to see if there’s any appreciable difference, but I don’t think so, so I’ll stick with 3.
TUESDAY (ARMS + CARDIO)
EZ Curls
15×50
2×10x70
2×10x60
Triceps Dips
15xBW
12xBW
10xBW
8xBW
Preacher Curls
2 x 21’s x 50
2 x 21’s x 40
Overhead DB extension
15×70
12×70
12×60
10×60
Superset
High Cable curls
3×15x30s
Reverse grip tricep pulldown
3×15x70
Superset
Reverse wrist curls
20×30
15×30
12×30
Wrist curls
25×50
20×50
12×50
BIKE 30 minutes
WEDNESDAY (LEGS + CARDIO)
Squats
10×135
4×8x225
Leg Press
2×12x450
2×10x450
Superset
Donkey Calves
2×15x270
2×12x270
Standing calves
4×15xBW
Superset
Leg extension
15×130
12×115
12×100
Leg Curl
15×100
12×85
12×70
BIKE 30 minutes
THURSDAY (SHOULDERS)
DB Shoulder press
2×15x30s
2×10x65s
7×65s
12×50s
Machine shoulder press
10×160
8×160
10×130
13×100
Incline Rear delt
2 x (10×20s -> 10×15s)
8×20s -> 12×10s
DB Front raise
10×20s -> 10×15s
8×20s -> 8×15s
12×15s
Upright row
12×70
15×60
20×50
DB Lateral raise
2 x (10×20s -> 10×10s)
15×15s
And Today, I will be doing back and cardio.
