Russell’s Training Journal

3-1-2-1
INcline Cable FLyes-

1. 30 x 9
2. 20 x 9
3. 20 x 8
4. 20 x 8

Chest machine

1. 140 x 10
2. 140 x 9
3. 140 x 8
4. 140 x 8

Decline DB Press

1. 65 x 10
2. 65 x 9
3. 65 x 8
4. 65 x 8

Machine Calve Raises

Seated Calve Raises

Hack Squat + DB Lunges

1. 180 x 15
2. 200 x 10
3. 200 x 8
4. 200 x 6

1. 30 x 10
2. 30 x 10
3. 30 x 8
4. 30 x 6 + BW x 4

Rectus Femoris Leg Raise

1. 5 x 8
2. 5 x 7
3. 5 x 6
4. 5x 5

Seated Leg Curl

1. 80 x 10
2. 65 x 8
3. 65 x 7
4. 65 x 6

Standing Leg Curl

1. 10 x 8
2. 10 x 7
3. 10 x6
4. 10 x 5

DB SLDL

1. 85 x 10
2. 85 x 8
3. 80 x 10
4. 80 x 9

Bent Over Lateral Raises

1. 15 x 12
2. 15 x 10
3. 15 x 8
4. 15 x 7

Cable Front Raises (no rest) alternating arms

1. 10 x 15
2. 10 x 12
3. 10 x 10
4. 10 x 7

Lateral Raises

4 sets of drop set with 15lb and 10 lb

Db Shoulder Press

1. 60 x 15
2. 60 x 10
3. 60 x 8
4. 60 x 7

Machine Shrugs

1. 270 x 10
2. 270 x 10
3. 270 x 8
4. 270 x 8

Machine Calve Raises

Seated Calve Raises

Alternating Curls

1. 30 x 12
2. 30 x 10
3. 30 x 8
4. 30 x 7

Wide Grip BB Curls

1. 65 x 12
2. 65 x 9 + 1 forced Rep
3. 65 x 7
4. 65 x 6

Concentration Curls

1. 15 x 9
2. 15 x 9
3. 15  x 8
4. 15 x 7

CG BP (prefatique + Prone Grip Tricep Extension)

1. 225 x 10 +                   50 x 8
2. 225 x 7   +                   50 x 7
3. 185 x 10  +                   50 x 6
4. 185 x 10  +                    50 x 6

Supine Grip Unilateral Tricep Cable Extension - no rest

1. 20 x 12
2. 20 x 10
3. 20 x 7
4. 20 x 6

Smith Machine Prone grip tricep extension

Decline Crunches

bench double crunch

Morning: Legs

Unilateral Leg Extension

4 x 8-12

Unilateral Leg Press 2-0-2-1

1. 140 x 12
2. 160 x 8
3. 160 x 6
4. 140 x 10

Walking Lunges

1. 40 x 10
2. 50 x 10
3. 55 x 10
4. 60 x 8

Standing Hamstring Curl

1. 4 x 10 x 8-10

Seated Hamstring Curl

1. 80 x 12
2. 80 x 10
3. 80 x 7
4. 80 x 7

Evening: Back

Bent Over Rows

1. 135 x 10
2. 155 x 8
3. 155 x 8
4. 155 x 7

Lat Pull Downs Machine unilateral

1. 220 x 8
2. 195 x 10
3. 195 x 8
4. 195 x 8

DB Rows

1. 70 x 8
2. 65 x 8
3. 65 x 7
4. 65 x 7

Back Extensions

1. 12
2. 10
3. 10
4. 8

Leg Lifts

4 sets of 4-6

Ab Machine

1. 40 x 12
2. 40 x 10
3. 40 x 8
4. 40 x 8

Incline Bench Press

1. 185 x 12
2. 205 x 9
3. 205 x 4
4. 185 x 6

Cable Cross overs

1. 40 x 10
2. 40 x 9
3. 40 x 8
4. 40 x 7

Flat DB Press + pecdeck 40lb

1. 70 x 10
2. 70 x 11
3. 75 x 7
4. 75 x 6

Machine Calve Raises

1. 270 x 9
2. 270 x 9
3. 270 x 8
4. 270 x 8

Seated Calve raises

1. 90 x 10
2. 90 x 9
3. 90 x 8
4. 90 x 7

Incline Bench Alternating DB Curls

1. 20 x 18
2. 20 x 10
3. 20 x 8
4. 20 x 8

Tricep Rope Extension

1. 70 x 11
2. 70 x 9
3. 70 x 7
4. 70 x 6

Over head Tricep DB Extension

1. 30 x 8
2. 30 x 7
3. 30 x 5
4. 25 x 7

CG EZ Bar Curls Drop Set

4 sets with 60, 40, 30

Dip Machine

1. 180 x 12
2. 195 x 8
3. 195 x 7
4. 195 x 7

Reverse BB Curls

1. 50 x 10
2. 50 x 8
3. 50 x 8
4. 50 x 7

Rear Delt Machine (no rest) unilateral

1. 60 x 12
2. 60 x 8
3. 60 x 6
4. 45 x 7

Lateral Cable Raises (no rest)

1. 5 x 10
2. 5 x 8
3. 5 x 5
4. 5x 5

Supine grip Front Raises

1. 15 x 10
2. 15 x 8
3. 15 x 6
4. 15 x 6

DB Shrugs

1. 80 x 10
2. 80 x 8
3. 80 x 7
4. 80 x 7

Incline Chest Press

1. 100 x 5
2. 110 x 4
3. 110 x 3

Flat DB Flyes

1. 60 x 5
2. 65 x 4
3. 70 x 3

Dips BW+ 45lbs

1. 5
2. 3
3. 4

Leg Press Calve Raises- 10 sets alternating each leg with no rest

Seated Calve Raise

1. 90 x 7
2. 90 x 6
3. 90 x 5
4. 90 x 5

Bent Over Rows

1. 225 x 4
2. 225 x 3
3. 225 x 3

Cable Rows

1. 105 x 4
2. 105 x 3
3. 105 x 3

Lat Pull Down Prone grip

1. 95 x 5
2. 105 x 4
3. 105 x 4

Deadlift

1. 365 x 8
2. 385 x 4
3. 295 x 2

Reverse Crunches

1. 11
2. 8
3. 6
4. 5

Calbe Crunches

1. 110 x 10
2. 110 x 10
3. 110 x 10