30-Aug Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 17.5/20

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

1k Row

29-Aug Astro

5k

28-Aug Arms

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 30

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

1k Row

27-Aug Legs

Legs - 

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

26-Aug Astro

5k

22-Aug Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 17.5/20

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

19-Aug Arms

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 30

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

1k Row

5k Astro

18-Aug Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/80

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull  4x 10*/8/6/6

Working Weight 40/60/90

Flat db flye 4x15*/12*/10/8

Working Weight - 15

T bar rows 4x 12*/10*/8/8

Working Weight - 20/40

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 55

8-Aug Legs & Arms

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 15/17.5/20

Hammer curls 4sets 10/8/6-8/6

Working weight: 20

Rope pushdowns 5sets 25*/20*/15/12-15/8-10

Working weight: 7.5/10/12.5/15kg/17.5

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 30

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

1k Row

7-Aug Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 17.5/20

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10/8/8

Workibg Weight: 40/60/80

1k Row