Week 71 workout 4
10 mins skip rope
Free squats up to 3 rep max - 100KG
Step ups 3x10 - 2x17.5KG Db's
Ab workout
Dave's workout
Moderators: Boss Man, cassiegose
Re: Dave's workout
Week 72 workout 1
Close grip bench press work up to 3 rep max - 3 reps at 70KG, only managed 2 at 75KG, try 72.5KG next week
DB floor press, 1st set 20 reps 2nd set max (24) - 2x20KG DB's - this is too light, raise to 22.5KG next week
Superset
Chest supported Db rows - 3x8 - 2x20KG db's - raise to 22.5
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x15KG - raise to 17.5KG
Zottman Curls 3x10 - 2x12.5KG dbs - raise to 13.5KG
Close grip bench press work up to 3 rep max - 3 reps at 70KG, only managed 2 at 75KG, try 72.5KG next week
DB floor press, 1st set 20 reps 2nd set max (24) - 2x20KG DB's - this is too light, raise to 22.5KG next week
Superset
Chest supported Db rows - 3x8 - 2x20KG db's - raise to 22.5
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x15KG - raise to 17.5KG
Zottman Curls 3x10 - 2x12.5KG dbs - raise to 13.5KG
Re: Dave's workout
Week 72 workout 2
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 40KG - increase to 45KG N/w
BB RDL 3x10 - 75KG - increase to 80KG N/w
DB Side bends 4x15 - 12.5KG - increase to 15KG N/w
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 40KG - increase to 45KG N/w
BB RDL 3x10 - 75KG - increase to 80KG N/w
DB Side bends 4x15 - 12.5KG - increase to 15KG N/w
Re: Dave's workout
Week 72 workout 3
5-10 min skip rope
Flat DB bench press 4x12 - 22.5KG - go back to 20 next week
Superset
Band Lat pulldowns 3x10 - good - new equipment arriving soon
Band Pull aparts 3x10 - good
DB Military press 4x8 - 2x15KG - ok, do again next week before adding on weight
Superset
BB Shrugs 3x10 - 30KG - go up to 35KG next week
BB Bicep curls 3x10 - 32.5KG - ok
Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time
5-10 min skip rope
Flat DB bench press 4x12 - 22.5KG - go back to 20 next week
Superset
Band Lat pulldowns 3x10 - good - new equipment arriving soon
Band Pull aparts 3x10 - good
DB Military press 4x8 - 2x15KG - ok, do again next week before adding on weight
Superset
BB Shrugs 3x10 - 30KG - go up to 35KG next week
BB Bicep curls 3x10 - 32.5KG - ok
Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time
Re: Dave's workout
I'm curious, how do you feel about the shrugs? Do they give notable results? Just wondering if they are worth the time.
Re: Dave's workout
Week 72 workout 4
Skip rope 5-10 mins
Deadlift work up to 3 rep max - 110KG - try 115 next week
Walking lunges with Db's 3x8 - 2x15KG Db's - up it to 17.5 next week
Reverse Hyper-extensions 3x8
Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 reps of each 3 circuits
Skip rope 5-10 mins
Deadlift work up to 3 rep max - 110KG - try 115 next week
Walking lunges with Db's 3x8 - 2x15KG Db's - up it to 17.5 next week
Reverse Hyper-extensions 3x8
Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 reps of each 3 circuits
Re: Dave's workout
Fygle - The shrugs are just part of the program im doing at the moment, From being on sites like this ive always heard theyre a useless exercise.
But doing them does have a visual effect.
If you are going to add them into your routine i would suggest using a weight you can do the full movement without cheating, its to easy to go heavy
and just end up jacking the neck up
But doing them does have a visual effect.
If you are going to add them into your routine i would suggest using a weight you can do the full movement without cheating, its to easy to go heavy
and just end up jacking the neck up
Re: Dave's workout
Week 73 workout 1
Close grip bench press work up to 3 rep max - 3 reps at 72.5KG
DB floor press 2x20 - 2x22.5KG DB's - this is too light, raise to 25KG next week
Superset
Chest supported Db rows - 3x8 - 2x22.5KG db's - try 23.5 next wek
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x17.5KG
Zottman Curls 3x10 - 2x13.5KG dbs
Close grip bench press work up to 3 rep max - 3 reps at 72.5KG
DB floor press 2x20 - 2x22.5KG DB's - this is too light, raise to 25KG next week
Superset
Chest supported Db rows - 3x8 - 2x22.5KG db's - try 23.5 next wek
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x17.5KG
Zottman Curls 3x10 - 2x13.5KG dbs
Re: Dave's workout
Week 73 workout 2
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 45KG - increase to 50KG N/w
BB RDL 3x10 - 80KG - increase to 85KG N/w
DB Side bends 4x15 - 15KG - increase to 17.5KG N/w
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 45KG - increase to 50KG N/w
BB RDL 3x10 - 80KG - increase to 85KG N/w
DB Side bends 4x15 - 15KG - increase to 17.5KG N/w
Re: Dave's workout
Week 73 workout 3
5-10 min skip rope
Flat DB bench press 4x12 - 20 - up left arm to 22.5 maybe?? if not both up to 21 at least
Superset
Band Lat pulldowns 3x10 - good - new equipment arriving soon
Band Pull aparts 3x10 - good
DB Military press 4x8 - 2x15KG - good, up to 17.5 n/w
Superset
BB Shrugs 3x10 - 35KG - go up to 40KG next week
BB Bicep curls 3x10 - 30KG - up to 32 n/w
Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time
5-10 min skip rope
Flat DB bench press 4x12 - 20 - up left arm to 22.5 maybe?? if not both up to 21 at least
Superset
Band Lat pulldowns 3x10 - good - new equipment arriving soon
Band Pull aparts 3x10 - good
DB Military press 4x8 - 2x15KG - good, up to 17.5 n/w
Superset
BB Shrugs 3x10 - 35KG - go up to 40KG next week
BB Bicep curls 3x10 - 30KG - up to 32 n/w
Heavy DB holds for max time - 3 times - weight used 2x40KG Db's held for roughly 40 secs each time
Re: Dave's workout
Week 73 workout 4
Skip rope 5-10 mins
Deadlift work up to 3 rep max - 110KG - fuked up, need to revise form. go for a lower weight next time
Walking lunges with Db's 3x8 - 2x17.5KG Db's - up it to 20 next week
Reverse Hyper-extensions 3x8
Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 reps of each 3 circuits
Skip rope 5-10 mins
Deadlift work up to 3 rep max - 110KG - fuked up, need to revise form. go for a lower weight next time
Walking lunges with Db's 3x8 - 2x17.5KG Db's - up it to 20 next week
Reverse Hyper-extensions 3x8
Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 reps of each 3 circuits
Re: Dave's workout
What's X-trainer?Bigboi118 wrote:Ab circuit - X-trainer, Reverse crunches, 1 inch situps 15 reps of each 3 circuits
Re: Dave's workout
elliptical
Re: Dave's workout
Week 74 workout 1
bench press work up to 3 rep max - 3 reps at 75KG 2@ 77
DB floor press 2x20 - 2x25KG DB's - this is too light, raise to 27.5KG next week
Superset
Chest supported Db rows - 3x8 - 2x22.5KG db's - try 23.5 next wek
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x20KG
Zottman Curls 3x10 - 2x10KG dbs
bench press work up to 3 rep max - 3 reps at 75KG 2@ 77
DB floor press 2x20 - 2x25KG DB's - this is too light, raise to 27.5KG next week
Superset
Chest supported Db rows - 3x8 - 2x22.5KG db's - try 23.5 next wek
Chest supported Rear delt raises - 3x10 - 2x7.5KG db's - do next week
DB Shrugs 3x10 - 2x20KG
Zottman Curls 3x10 - 2x10KG dbs
Re: Dave's workout
Week 74 workout 2
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 50KG
BB RDL 3x10 - 85KG
DB Side bends 4x15 - 17.5KG
Broad jumps 6x3
BB Reverse Lunge with front foot raised 3x8 - 50KG
BB RDL 3x10 - 85KG
DB Side bends 4x15 - 17.5KG