Som-Pong wrote:Shit, I can't remember. I've changed it up a bit but following the same idea. 5 days a week. Back, chest, shoulders, legs, arms. Looks like this right now.
6/5
Lat Pulldowns 3x8@50kg form focus, slow eccentric movement
Lateral Raises [email protected]
Deadlifts 3x5@100kg FORM check, ass out, shoulders back
Bent Over Rows 5x5@60kg head up, no movement
Low Rope Row 5x15@40kg super
OHP 3x5@30kg slow and controlled
Low Row [email protected] feet behind plate
Seated Row 3x11@40kg lean forward
Front Cableraises 3x12@5kg
Lat Prayer 3x15@45kg super
Dumbbell Bench Rows 3x15@10kg super
7/5 Chest and Triceps
Tricep Dips Chest Focus [email protected]
Bench Press [email protected], 3x5@60kg
Tight Tricep Pushdowns with pauses at reps 12, 8, 6, 4. 1x30@10kg, 1x30@15kg, 1x30@20kg
Seated Chest Press 1x10, 2x8 @55kg
Cable Triceps Extensions 3x12@10kg
Incline Dumbbell Press 3x8@20kg
Wide Chest Press 3x10@45kg
Standing Tricep Extensions [email protected] + drop sets
Flyes 3x15@10kg + drop sets
9/6
Face Pulls 3x12@15kg lower weight. above head, slow, focus on 2 rear shoulder muscles
OH Press [email protected] slow eccentric
Lateral Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]
Seated Shoulder Press 1x11 2x10, 1x8@35kg slow eccentric, fast rise
Front Raises with pauses at reps 12, 8, 6, 4, 2 [email protected]. Ran out of time
10/5
Squats [email protected] tight stance, no caving, as low as possible
Split Squats [email protected]
Romanian Dumbbell [email protected]
Leg Curls 3x12@50kg
Leg Extensions 3x12@50kg
11/5
Chin Ups 1x6, 1x5, 1x4.5
Tricep Dips 3x10@5kg
EZ Bar Curls 5 second eccentric 1x12@20kg, 2x12@15kg
Skullcrushers 3x15@20kg
Preacher Curls 3x20@20kg
Tight Tricep Pushdowns 3x30@20kg pauses at 12, 8, 6, and 4
Incline Dumbbell Curls [email protected]+drop sets
Standing Tricep Extensions [email protected] + drop sets
Thanks it was one written for football players that went to on become the basis for Ripp's stuff