WEEK 1
300/200/50 test/tren/anavar
DIET:
CARBS 550/600/650/400/550/550/500
FAT 40 40 40 80 40 40 80
PRO 110/110/110/110/110/110/110
BW 88KG
WORKOUT:
1) UPPER
-straight arm pulldown 15rm + 2 drop
-bent over row smitch machine 6/10 + back off
-single cable low row 15rm 3 set no stop between sets
-bench 45° smith machine 5/8 + back off
-dip 6710+ back off
-lateral raise 3x10/15
-single cable overhead tric extention 12/15 3 set no stop
-french press 6710 + back off
-bayesian curl 15rm 3set no stop
-curl ez. barbell 8/10 + back off
2)QUADS FOCUS
-adductor machine 12/15 rm 2 set 1" pause isometric
-lying leg curl 12/15 + back off
-leg extention 20 + 4 rest pause 20" + drop
-pressa 20/15/10
-pendulum squat 2 set 40", increase weight when reach 60"
-bulgarian squat with band reach 50 reps per leg
3) SHOULDER ARMS
-single cable lateral raise 20/30rm 3 set no stop between sets
-frontal raise cable 3x10/15 45"
-facepulls 3x20/30 45"
-bench 75° smith machine 4/6 + back off
-incline dumbell curl 3x10/15
-hammer curl 3x15/20
-high cable curl 2x20/30
-push down rope 3x10/15
-french press low cable 3x15/20
-dip focus triceps reach 30/40 reps with rest pause
4) HAMSTRINGS FOCUS
-leg extention 3x10/15 2" isometrics every rep
-sit leg curl 20rm +4 rest pause + drop
-RDL 12/15 + back off
-single standing leg curl 15rm 3 set no pause between sets
5) UPPER
-lat machine triangle 8/12 + back off
-row machine upper back 12/15 + back off
-pull ups x max + 2 rp 30"
-cable flyes bench 45° 12rm 2 rest pause + drop
-dumbell bench 45° 8\12rm 3 set
-single push down 15/20 3 set no pause between sets
-jm press 6/10 + back off
-single preacher curl machine 15rm 3set no pause between sets
-low cable curl straight bar 2set 40"/60"