29-Nov Calves Delts Legs

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

Working Weight: 5 plates then 1/2 per set for 4 sets

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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: 10/20/30/42.5

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

Workibg Weight: 40/60/85

28-Nov Arms

Arms

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

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 Row

26-Nov 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

5k Astro

15-Nov Calves & Dealts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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: 10/20/30/42.5

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

Workibg Weight: 40/60/85

1k Row

13-Nov WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

12-Nov Legs

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

11-Nov Astro

5k

8-Nov Calves & Delts

Delts Workout

Face pulls 3x15-20

Working Weight: 21.5

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

Working Weight: 6kg

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

Working Weight: 20/22.5

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: 10/20/30/42.5

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

Workibg Weight: 40/60/85

1k Row

7-Nov Astro

5k

5-Nov Legs

Legs - 

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

Working Weight: 5 plates then 1/2 per set for 4 sets

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

Working Weight: 80/80/160 to 240

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

4-Nov WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

3 Rounds of -

10x 25kg BDs Incline Row

10x 25kg BB Curl

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

5k Astro

1-Nov Arms

Arms

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

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