Training
Today 21 38 Personal
Week 1 - Heavy:
Chest and triceps:
Bench press bb
Incline db press
Machine y
Push up
Triceps pushdown
Back and bis:
Pull up neutral
Bent over row bb
Lat pulldown
Bent over row db
Bicep curl db
Hammer curl db
Legs:
Back squat
Good mornings
Calf raise
Calf raise inside mid outside
Tibialis raise
Shoulders:
Week 2 - Moderate Weight: 12-14 rep
range
Monday:
Chest and Tris: 4 warm up set last 80kg
1. Bench press bb: 85kg x 14,12,12
2. Incline db press: 25kg x 12,12,12
3. Incline db y: 15kg x 12,12,10
4. Tricep pushdown: 5 set 4kg x 14
Bjj
Tuesday:
Back and bis: 2 warm up sets lat pulldown
1. Close grip pull up: 10,10,7
2. Bent over row bb: 80kg x 14 rep x 3
set
3. Lat pulldown: 10kg x 14,12,12 rep
4. Machine row: 3 set x 12kg x 14 rep
5. bicep curl: 12.5kg x 14,14,12,10
6. Hammer curl: 17.5kg x 12,10,10,10
Bjj
Wednesday:
Thursday:
Shoulders: 3 warm up overhead press
1. Db press: 20kg x 14, 22.5kg x 14,12
2. Seated ront raise db: 3 set x 10kg x
12 rep
3. seated lateral raise db y raise: 3 set x
10kg x 14 rep
4. Upright row db: 3 set x 17.5kg x 12
rep
5. Reverse y db: 3 set x 7.5kg x 14 rep
6. Shrug db: 3 set x 25kg x 20 reps
Bjj
Yoga for bjj hips - video 1
Yoga app day 1
Friday:
Arms: