Au Debut
I wasn’t satisfied with my training last week.
Let’s hope I can get back to at least where I was and not regress!
Monday – Weight Training
- Superset
- BB Bench Press : 95lbs 10 reps x 1 set, 135lbs 10 reps x 3 sets, 8 reps x 1 set
- DB Incline Bench Press : 55lbs 10 reps x 3 sets, 8 reps 2 sets
- Superset
- Lying DB Fly : 20lbs 8 reps x 2 sets, 22.5lbs 8 reps x 2 sets
- Cable Fly (H to L) : 40lbs 12 reps x 4 sets
- Pec Fly (Down-the-Stack) : 110lbs – 100lbs – 80lbs – 60lbs 8 reps-4 reps-4 reps-4 Reps x 3 sets
- 5 Min Bike Ride
Tuesday – Weight Training
- Squat : 45lbs 10 reps x 1 set, 115lbs 8 reps x 1 set, 135lbs 6 reps x 4 sets (Tempo: 4 sec down +1 sec up)
- Superset
- Pendulum Squat : 25lbs 10 reps x 4 sets
- Leg Extension : 110lbs 10 reps x 1 set, 100lbs 10 reps x 3 sets
- Superset
- Back Extension : 8 reps x 4 sets
- Reverse Knee Bent Crunch : 10 reps x 4 sets
- 5 Min Bike Ride
Thursday – Weight Training
- Pull-ups : Bodyweight 6 reps x 3 sets
- Superset
- Wide Grip Cable Lat Pull-down : 120lbs 10 reps x 6 sets
- T-Bar Standing Row : 50lbs 8 reps x 6 sets
- Superset
- Rear Detroit Fly : 80lbs 10 reps x 3 sets
- V-Grip Seated Cable Row : 105lbs 12 reps x 3 sets (tempo 3 sec + 1 sec)
- 5 Min Bike Ride
Friday – Weight Training
- Deadlift : 95lbs 10 reps x 1 set, 135lbs 8 reps x 3 set, 155lbs 8 reps x 1 set
- Superset
- Incline DB Bicep Curl : 27.5lbs 10 reps x 4 sets
- DB Overhead Tricep Extension : 50lbs 10 reps x 4 sets
- Superset
- Isolated DB Bicep Curl : 22.5lbs 10 reps x 1 set, 25lbs 10 reps x 3 sets
- Cable Single-hand Tricep Pull-down : 100lbs 10 reps x 4 sets
- 5 Min Bike Ride
Saturday – Treadmill Walking
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