Dave's workout

[swanso5]

new plan?

[Bigboi118]

Week 51 workout 5

Conventional D/L 4x5 - 55,60,65,70

GM's - 3x8 - 55KG

Walking lunges 3x8 each leg Db's - 2x22.5KG

Calf raises

Ab workout

planks


Not really a new plan, this week has kind of been messed up as im on holiday and havent much time outside of relaxing,
so throwing exercises together. back to work next week

[Bigboi118]

Week 51 workout 6

Decline bench press 10x10 50secs rest between sets - 2x17.5KG Db's

Chest supported rows 10x10 50secs rest between sets - 2x17.5KG Db's

Back to work tommorow, time for a new plan using what works from current

[Bigboi118]

Week 52 workout 1

Back squats at 90%+ 5 reps - 95KG

RDL 3x8 - 90KG

Foward lunges 4x6 - 70KG

Lying leg raises 3x10

prone planks

[Bigboi118]

Week 52 workout 2

Bench press singles x 5 reps @ 90%+ - 75KG

A1 Chin ups with 5 kg weight added 4x5
A2 Military press BB 4x5 - 47KG

Bent over BB Rows - 3x8 - 45,40,40

Skull crushers 3x8 - 37KG

[Bigboi118]

Week 52 workout 3

HIIT Cardio

Skip rope 20 mins

Heavy bag

[Bigboi118]

Week 52 workout 4 & 5

Workout 4

Decline db bench press 50 secs rest btwn sets 10x10 - 2x17.5KG

Chest supported DB rows 50 secs rest btwn sets 10x10 - 2x15KG

Workout 5

Cardio - 25min + run

[Bigboi118]

Week 53 workout 1

Decided to go back to full body routines for a bit, heres what i did today

Back squats 5x5 - 70KG

Pull ups 4 sets @ BW to failure - 8,4,4,3

DB Shoulder press 3x8 - 2 x 15KG

Good mornings 4x6 - 50KG

Lying leg raises 3x10

Ez bar curls 3x8 - 32.5KG

[Bigboi118]

Week 53 workout 2

BB Bench press 5x5 - 60KG

DB Rom D/l 3x10 - 2x25KG Db's

BB Foward lunge 3x10 each leg - 50KG

DB Skull crushers 3x8 - 2x12.5KG Db's

DB Hammer curls 4x6 - 2x17.5KG Db's

Reverse crunches 3x10

[Bigboi118]

Week 53 workout 3

Push press 5x5 - 50KG

Con D/L 3x10 - 50KG (speed)

Dec bench press DB 3x10 - 2x22.5KG

Bent over BB Rows 3x10 - 27KG

Reverse curls 5x5 - 32KG

[Bigboi118]

Week 54 Workout 1

workout

Back squat 5x5 - 72.5KG

Pull ups at Bw 3xmax - 9,5,3 1/2

DB shoulder press 3x8 - 2x16KG

GM's 4x6 - 40KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

[Bigboi118]

Week 54 workout 2

Bench press 5x5 - 62.5KG

Rom D/l DB 3x10 - 2x30KG

Foward BB Lunge 3x10 each leg - 52.5KG

DB skull crushers 3x8 - 2x13.5KG

DB Hammer curls 4x6 - 2x17.5KG

Reverse crunches 3x10

[Bigboi118]

Week 55 Workout 1

workout

Back squat 5x5 - 95KG

Pull ups at Bw 3xmax - 9,5,5

DB shoulder press 3x8 - 2x18KG

GM's 4x6 - 50KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

[Bigboi118]

Week 55 workout 2

BB Bench press 5x5 - 65KG

DB Rom D/l 3x10 - 2x40KG Db's

BB Foward lunge 3x10 each leg - 50KG

Skull crushers 3x8 - 30KG

DB Hammer curls 4x6 - 2x17.5KG Db's



Currently i am eating alot more food to put on some weight, im also planning a new routine.

[Bigboi118]

Week 56

workout

Back squat 5x5 - 75KG

Pull ups at Bw 3xmax - 9,4,3

DB shoulder press 3x8 - 2x17.5KG

GM's 4x6 - 40KG

Lying leg raises - 3x10

e-z bar curls 3x8 - 34KG

New program next week.